Always train speed before endurance. Do you strength and power

Training Tip # 1
Always train speed
before endurance.
Missouri Ice Hockey
Referee Association
By: Nelson Ayotte Ch.P.C.
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Training Tip # 2
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Training Tip # 3
Do you strength and
power training before
your energy system.
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Do you speed training
on the ice and on the
track (NO treadmills).
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Training Tip # 4
Training Tip # 5
A good session of
Plyometrics never exceed
40 jumps (max).
You can start to do
strength training with
your body weight around
8 years old.
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Training Tip # 6
Training Tip # 7
The posterior chain
development “peak”
occurs between 11-14
years old.
Speed development is
crucial between the age
of 6-12 years old.
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Training Tip # 8
Start young correcting
the imbalances created
by your sport.
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Training Tip # 10
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Overtraining
In the gym, free weights
are always a better
choice than machines.
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Training Tip # 9
You get better, faster
and stronger by resting
not by training.
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Result of a chronic inadequate
recuperation/regeneration
period.
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Overtraining is most likely
to occur when the training
volume AND intensity are
high at the same time .
Girls are more at risk
than boys.
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Overreaching/Fatigue
Principal factor:
Result of an inadequate recovery
(planned or not). Could also be
caused by an outside source
other than sport or training.
lack of adequate rest.
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Metabolic vs Neurological
Need to sleep
Micro-traumas
Cellular damage
oxydative
HR and glycogen -
Can not sleep
De-coordination
No electrical
stimulation
Acetylcholine –
The immune system becomes
vulnerable. (Glutamine)
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“Trainability”
Training
Recovery
Speed
5-9 days
Muscular
2 days
ALS
2-3 days
PAM
3-4 days
CA
1-2 days
Muscular
Aerobic capacity
Aerobic Power
Speed
Psychology
400-500%
30-40%
25%
15-20%
- 5%
Do not fall for the SAQ scam…
Progression
Specificity
Overload
Variation
Sequence
Adaptation
Maintenance
Reversibility
Acceleration treadmills / skating treadmills
Wrong motor pattern (surface)
Deactivate the right biomechanical sequence
Increase risk of injuries
Quick feet speed ladders / hurdles
By the age of 12, 90% + of your neurological pattern is imprinted in the brain
Too specific skills (you will get better only in these exercises)
Linear speed will increase your lateral speed (not the opposite)
Reaction time drills
Optimal time to train reaction to visual stimuli 18-22 years old (Wolanski, 1979)
Optimal time to train reaction to auditory stimuli 18 years old (Wolanski, 1979)
If you are really efficient you will improve by less than 10%
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Nutrition Tip # 1
Nutrition Tip # 2
Never, ever skip
breakfast!
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Use protein every single
meal.
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Nutrition Tip # 3
Nutrition Tip # 4
When you use
carbohydrates (carbs),
choose rice and potatoes
before grains.
Fat is not the enemy,
use more Omega3
(especially DHA).
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Nutrition Tip # 5
Use whole eggs and real
butter instead of
substitute.
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Nutrition Tip # 7
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Nutrition Tip # 8
Use raw cane sugar or
stevia, instead of
sweeteners or white
sugar.
When possible, replace
cow dairy products by
goat, sheep or almond
products.
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Nutrition Tip # 6
Avoid at all cost High
Fructose Corn Syrup
(HFCS).
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Nutrition Tip # 9
Nutrition Tip # 10
Eat a lot of vegetables
and fruits every day,
start with fruits then
switch.
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Use a daily multivitamin.
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In conclusion....remember
-Athletic talent is mostly determined by heredity.
That being said, the hereditary aptitude can be
greatly influenced by a variety of factors such as
family, coaching, training and competition
opportunities etc.. When apply properly these
factors will allow the « talent » to develop and
reach its full potential.
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