Hockey Alberta is excited to partner with Doug ’Crash’ Crashley of Crash Conditioning Ltd to bring a weekly series to the homes of hockey players across Alberta, focused on strength and conditioning.
As the COVID-19 pandemic continues to keep us all at home, it’s important to maintain strength, conditioning and proper nutrition as much as possible. Follow along with Crash each week as he takes us through a routine to help everyone become a ’Crashlete’ at home! Stay tuned for a new workout from Crash every week.
Episode three features a number of special guests: Adam Lockhart, Austin Wagner, Morgan Klimchuk, Max Lajoie, Kale Clague, Reid Duke, Dryden Hunt, Andrew MacWilliam, Conner Bleackley, and Nate and Isabel Crashley.
- Dynamic warm up as we have learned in previous weeks.
- Sprint Prep:
- Following protocols 1-2 sets up 10 steps of each of the 3 exercises from Adam ( A-March., 45 degree learning acceleration March, and mountain climbers at controlled speed)
- Then 2-3 sets of each at full speed
- Measure distance if 5/10/and if possible 25 metres.
- Time if possible : timing gates, stopwatch or even using a phone stop watch). Track times
4. Sprint set 1 each 5m, 10m and possible 20 m. We’ll call that a sprint Ladder Walk back and rest 20 -30s before setting up again. Then after a complete ladder rest an additional minute
1@ 60% effort
2nd @ 75-80%
3rd @ 90%
4/5/6 at 100%.
- Remember it’s never a good idea to push through injuries. If something doesn’t feel right, it’s better to shut down today and see how you can fix it than be shut down today and spend weeks maybe months having to fix it
- Note: remember to rest and not rush between sets. You want to sprint recovered and full out to improve your speed. By running tired you train yourself to be tired.
- Sprinting for Speed development is not the same as doing sprint shuttles for conditioning. They should be timed differently in your programming
- Follow the Hockey Alberta nutrition guide - eat and sleep well!