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Strength Training for Masters Hockey Players

If you’re a hockey player over 35, or you’re coaching athletes in this age group, this video is for you! Today, we’re diving into strength and conditioning for the Masters hockey player—what it is, why it’s so important, and how you can build a program that keeps you playing at your best, injury-free, as you get older. Let’s jump right in! Segment 1: The Challenge of Aging on Muscle and Bone As we age, our bodies go through some natural changes—like sarcopenia, which is the age-related decline in muscle strength and mass. Research shows that after the age of 40, we lose about 1% of muscle mass per year. That’s quite a bit when you think about how important muscle mass is for handling the physical demands of hockey—whether it’s running, changing direction, or maintaining stability in tough positions. But it’s not all bad news! With the right approach, we can slow down, or even reverse, some of these effects. And that’s where strength training comes in. Segment 2: Why Strength Training is Essential Strength training is hands-down one of the most effective ways to combat the effects of aging. Studies show that regular strength training—around two to three times a week—can help build strength, maintain bone density, and offset muscle loss. For Masters hockey players, this means staying injury-free and continuing to perform at your best. Not only will strength training help you maintain muscle mass, but it also strengthens your bones, improves joint stability, and reduces the risk of injury—all crucial for staying on top of your game. Segment 3: Understanding Hockey-Specific Injuries Hockey is a physically demanding sport, especially on the ankles, lower back, and hamstrings. You’re constantly in low positions, twisting, turning, and sprinting, which puts stress on these areas. In fact, studies show that up to 53% of hockey players experience lower back pain. That’s a huge number! And if you’ve ever dealt with injuries, you know how frustrating they can be. The goal of any strength and conditioning program should be to keep you healthy and available to play, first and foremost. Segment 4: Why Do Injuries Happen? In simple terms, injuries happen when the demands on your body exceed what your muscles, joints, and tissues can handle. As we get older, the capacity of our tissues to handle stress decreases because of that muscle loss I mentioned earlier. But by incorporating effective strength training, you can increase your tissues’ capacity and make sure your body can handle the demands of hockey. Segment 5: Building a Strength Training Program Now, let’s put it all together. What does a strength training program look like for Masters hockey players? Here are some basic guidelines: Frequency: Aim for 2 to 3 times per week. Volume: 8 to 15 repetitions per set. Intensity: 70-80% of your one-rep max. Here’s an example of what a general training session might look like. Remember, this is just a guideline. You should always seek medical clearance before starting any new exercise program. Movement Prep: Start with 5-10 minutes of mobility work, focusing on the hips and thoracic spine. Workout: Split squats: 3 sets of 8 reps at 75% of your 1RM Romanian deadlifts: 3 sets of 12 reps at 70% 1RM Single-leg calf raises: 3 sets of 15 reps with body weight + 5-10% Lateral lunges: 3 sets of 12 reps at 70% 1RM Trunk circuit: 10-15 minutes of core-focused exercises These exercises target key muscle groups that help stabilize your body and protect you from injury while playing hockey. Segment 6: Additional Considerations Now, strength training is just one piece of the puzzle. There are other factors that play a huge role in keeping you healthy and performing well: Mobility and Flexibility: Make sure to prioritize stretching or incorporating activities like yoga or Pilates to stay limber. Sleep: Quality sleep is essential for recovery and overall health. Aim for 7-8 hours a night. Nutrition: Proper nutrition is key! I recommend consulting with a sports nutritionist to ensure you’re fueling your body to perform and recover optimally. If you found this video helpful, give it a thumbs up and make sure to subscribe for more tips on training and performance. Stay healthy, stay strong, and I’ll see you in the next video! Watch our free Hockey ACL masterclass: https://hockeyaclrehab.com/register-og Download your free training resources here: https://integratesports.com/free-reso...