On Wednesday night I attended the regular Vikings inline hockey training at the Gawler Rec Centre. There were about a dozen skaters there, of whom I think I traveled the furthest. We went through basic drills etc in one combined group, the battle games at the end dividing us against each other but keeping us in the same activity.
We started with some passing games, pairing off and then skating the length of the rink doing many short distance passes back and forth, peeling around to come down the boards and get a smaller number of long passes in before curling back to the start point and doing it all again. Remaining in our pairs we then skated one forward facing and one backwards, one in front of the other, the length of the rink while passing the puck back and forth. At the top of the straight we pivoted and returned on a parallel track nearer the boards, having reversed roles in the forwards/backwards dyad, only to pivot at the original starting point and repeating the exercise. We then did it all a few times, with the forward facing player using only their backhand.
Then a loose open rink exercise, where all players bar one had a puck and skated aimlessly anywhere they wanted across the whole rink. One player started in the middle, their job was to snatch a puck from another player and shoot a goal between the undefended pipes. If they were successful, the person who had lost their puck joined the 'defender' in trying to seize and shoot pucks, causing more players to take the defensive role with each such victory. It was good to watch the stickhandling and footwork of the high grade players. Very impressive and entertaining.
We closed the hour by dividing into two teams, each taking to the rink on opposing sides of the centre line. Several pucks (6?) were set down in the centre and the two teams raced from the backline to claim possession of them. Those with pucks had to shoot it and hit an opposing team member in the feet. If they did this, the struck player left the rink for the sideline. A team could have its skaters return one at a time from the boards if they put a puck in the net. You couldn't cross the centre line. The goal was to be the last team with skaters on the rink (we didn't get to this point).
I picked off several of the opposition, mainly by waiting until they were helpless or distracted and then firing it at them. I scored no goals. I got hit in the skates only once near the end of the exercise. I spent most of my time cruising up and down near the centre line as a target, jumping and dodging pucks as appropriate. I've never jumped that often in my skates before. Considering that jumping is the one skating action that actually terrifies me, this was a good training drill for me as I wasn't even aware of what I was doing until after I'd done it most of the time.
I found it to be a less intense workout than the previous week had been. It seems not uncommon in both the forms of hockey that I play for the first training session after a break to be particularly grueling with suicide runs and explosive battles. That's fine, but it's also nice to have sessions like this one, where the emphasis is more on looking, thinking and skilling it as opposed to the raw exhaustion that is the reward of the traditional heavy session.
Inline 45
Fridge
Friday 31 July 2015
Tuesday 28 July 2015
Off Season Day 28
July 25 - Arms, Upper Core Lite, Wheelers game, lower core
July 26 - Interval sprints, Lower core Lite
July 27 - Arms, Lower core
July 28 - Run, Upper core
On Day 25 I did two circuits of 7 rep sets (6kg or 4kg loads), 20 overheads and 10 chair lifts. I did this in the backyard seeing as it was a relatively rare sunny winter's afternoon. Another of the benefits of working out at home. I backed this up with a light session of upper core exercises, keeping in mind I had a game later. I finished off with a reduced lower core circuit later in the evening after the game. That's keen!
On Day 26 I went down to the local school oval for some anaerobic interval work. This has to be the most grueling work I've done yet. I started 'easy' with seven 'micro-sprints,' each of about two seconds duration, with ten seconds for recovery between each sprint. This is supposed to strengthen the body's ATP-CP energy system. I then had a three minute rest, followed by my first interval sprint. I went as hard and fast as I could for what I hoped would be 30 seconds (the recommended 'break in period' interval length for this anaerobic conditioning exercise). The idea was to do six of these with rest breaks 5 times as long between. As if!
The first sprint reminded me of the agony that is the 200m race (which is about the distance I covered in almost thirty seconds). I struggled to get things under control again within the allowable time limit, managed to succeed (just), and set off on my second sprint. This one I felt most in my legs, closely followed by my lungs. Again, at the three minute mark between sprints I was pretty ready to go, and set off for my third sprint. This one, the legs hurt more than during any other sprint and I found myself traveling a pace or two under my top speed.
I needed four minutes before my final sprint, hadn't regained total equilibrium by that point (still minorly oxygen depleted). During my last sprint I must have felt a bit guilty about having played the 'age card' to reduce my required reps from 6 to 4, because I pushed myself as hard as I could right across the finishing line. It was five minutes before I could walk/run back towards home. Strangely enough, I did a couple of core exercises (bridges and McGill Curls) a couple hours later to relieve some of the tightness in my muscles resulting from the sprints.
Killer drill. It'll be interesting to see how these anaerobic torture sessions evolve!
Day 27 saw me revert to a more traditional routine. Out of deference to the stiffness and soreness resulting from my sprint training, I concentrated on arms and lower core (plus a couple sumo squats). I did only one circuit for the arms, 8 reps, 20 each of chairlifts and above head lifts. The whole sesssion was pretty busy/'dense" (did core exercises during recovery periods for the arms, and vice versa). I feel like I'm almost back on schedule!
On Day 28 I started with a run over my now usual circuit. A major difference was that I went around in the opposite direction to the usual, resulting in the major hill climb occuring in the third quarter rather than the first. I also performed my stretches before and after, rather than during. End result, without exhaustion I managed to cut my time down to 20 minutes. Over the coming week or two I will continue to up the pace and reduce the walking periods. See where that gets me.
I followed up my run with about a half hour of core exercises, concentrating on upper body and using the Swedish ball. As I get more comfortable with the individual drills I am concentrating more on which muscles are activating, how it all fits together. At the end of the half hour I sang for about twenty minutes on the loungeroom karaoke we have, good for the breathing.
That's the end of Week 4. Despite my earlier doubts I've accumulated enough sessions and exercises to qualify for a 'pass' and I've marked my sidebar chart accordingly. In keeping with the plan, I step it up again over the coming week. Looking forward to it.
July 26 - Interval sprints, Lower core Lite
July 27 - Arms, Lower core
July 28 - Run, Upper core
On Day 25 I did two circuits of 7 rep sets (6kg or 4kg loads), 20 overheads and 10 chair lifts. I did this in the backyard seeing as it was a relatively rare sunny winter's afternoon. Another of the benefits of working out at home. I backed this up with a light session of upper core exercises, keeping in mind I had a game later. I finished off with a reduced lower core circuit later in the evening after the game. That's keen!
On Day 26 I went down to the local school oval for some anaerobic interval work. This has to be the most grueling work I've done yet. I started 'easy' with seven 'micro-sprints,' each of about two seconds duration, with ten seconds for recovery between each sprint. This is supposed to strengthen the body's ATP-CP energy system. I then had a three minute rest, followed by my first interval sprint. I went as hard and fast as I could for what I hoped would be 30 seconds (the recommended 'break in period' interval length for this anaerobic conditioning exercise). The idea was to do six of these with rest breaks 5 times as long between. As if!
The first sprint reminded me of the agony that is the 200m race (which is about the distance I covered in almost thirty seconds). I struggled to get things under control again within the allowable time limit, managed to succeed (just), and set off on my second sprint. This one I felt most in my legs, closely followed by my lungs. Again, at the three minute mark between sprints I was pretty ready to go, and set off for my third sprint. This one, the legs hurt more than during any other sprint and I found myself traveling a pace or two under my top speed.
I needed four minutes before my final sprint, hadn't regained total equilibrium by that point (still minorly oxygen depleted). During my last sprint I must have felt a bit guilty about having played the 'age card' to reduce my required reps from 6 to 4, because I pushed myself as hard as I could right across the finishing line. It was five minutes before I could walk/run back towards home. Strangely enough, I did a couple of core exercises (bridges and McGill Curls) a couple hours later to relieve some of the tightness in my muscles resulting from the sprints.
Killer drill. It'll be interesting to see how these anaerobic torture sessions evolve!
Day 27 saw me revert to a more traditional routine. Out of deference to the stiffness and soreness resulting from my sprint training, I concentrated on arms and lower core (plus a couple sumo squats). I did only one circuit for the arms, 8 reps, 20 each of chairlifts and above head lifts. The whole sesssion was pretty busy/'dense" (did core exercises during recovery periods for the arms, and vice versa). I feel like I'm almost back on schedule!
On Day 28 I started with a run over my now usual circuit. A major difference was that I went around in the opposite direction to the usual, resulting in the major hill climb occuring in the third quarter rather than the first. I also performed my stretches before and after, rather than during. End result, without exhaustion I managed to cut my time down to 20 minutes. Over the coming week or two I will continue to up the pace and reduce the walking periods. See where that gets me.
I followed up my run with about a half hour of core exercises, concentrating on upper body and using the Swedish ball. As I get more comfortable with the individual drills I am concentrating more on which muscles are activating, how it all fits together. At the end of the half hour I sang for about twenty minutes on the loungeroom karaoke we have, good for the breathing.
That's the end of Week 4. Despite my earlier doubts I've accumulated enough sessions and exercises to qualify for a 'pass' and I've marked my sidebar chart accordingly. In keeping with the plan, I step it up again over the coming week. Looking forward to it.
Monday 27 July 2015
"A tough little bastard!"
In the aftermath of Saturday's defeat by the Bumpers their top shooter called me a 'tough little bastard'. For a middle age player who is 5'6", 135lbs (167cm / 62kg) and not yet four weeks into a pre-season strength and conditioning program, this was almost inspirational. My opponent was a big 6'2" and I'd managed to forecheck, block, harrass and challenge him the whole game. But pinning him successfully to the board and then holding him there had to have been the highlight of our battle.
We'd skated head on towards a loose puck behind our goal, he'd tried to protect it and get it out, I'd jammed the puck back in with my stick and then prevented him breaking free by activating core and thigh to push him into the board. As he pushed back off the boards against me, I jammed my leg between his and held onto the board to push him back in. Eventually he struggled free, but not before he'd lost control of the play. This is the first time I've achieved this against a reasonable player who is significantly bigger than myself. It's for moments like these that I'm training. It was great to feel the payoff, even greater to have my effort recognised by my opponent after the game.
I was pretty happy with my game overall, though there were some significant failings also (more to do with decision making rather than skill or fitness). Apart from the above mentioned strength contest, aspects with which I was pleased included several stick checks and steals off of their attacking forwards (I include within these incidents the fact that I managed the gap and my speed to do so), the fact that I protected the puck and thought about what I was doing (instead of just whacking it) when I won narrow races to loose entries, strong harassing play from behind when chasing down their players on the breakaway, getting at least five shots on goal from dangerous positions in the slot (including two on the breakaway). I made a few good cross rink passes to clear the zone, and used our net to shelter behind when we reset. All these things were good, noticeable improvements even from the start of the present season.
Other, more 'meta', aspects of my game also showed continued development. I played to my physical limit, but not beyond, on most shifts. At no point did I feel totally spent, and I finished the game strong. I combined well with Brenton, generally managing with him to ensure our defence was covered on our line. I took my role as 'best skater' on our team quite seriously and generally managed to contain their most dangerous skater or powerful shot on the backcheck.
The times I failed to perform up to ability during the game were generally moments to do with wrong gameplay choices. Sadly, two of those moments resulted in them scoring. The first occurred during their power play (Crystal's minor for tripping). Me and Brenton took the penalty kill and were doing quite well holding it in their end. I even got a rush on and put a shot on goal. Sadly, I didn't hold my feet and went down in mid rink. I managed to gather the rebound in from my knees (!) but, rather than hold and protect the puck while I got to my feet, I dumped it back in after even thinking of taking a shot from the floor (I had time for choices). Unsurprisingly, they gathered it in and on the resultant rush I was unable to close the gap on their shooter on the far wing. He got off a crunching laser shot from just past the centre line (said shot curving past me through the air to find the top corner of the net).
My second major 'fail' moment also involved a shot that I might otherwise have prevented. This time, Jana came down the centre, cut to her right and then came in at the goals from the boards. I'd dropped back rather than tracking her, meaning she had time and space to close the distance and aim her shot. I hesitated, ended up attempting to slide in front of the shot on my knees. She delayed a millisecond and the shot went through (probably at least partially screened by myself).
My own goal was a hard shot from the slot, after I'd managed to shake my coverage and open a passing lane from Crystal in the corner. I held off shooting for a moment, tapped the puck to create a better angle, released. I struck it hard and it went through above Mat the Goalie's sprawling pads. This was the only shot that I deliberately set up and aimed, the others were rushed when they didn't need to be. I totally forgot my backhand as a shooting option. I could do better in this regard.
Be this all as it may, I was pleased with my game, and generally with the Wheelers players. We have our own lives outside of hockey and as a team its up to the rest of us to perform better when one of us is down. Our failings were as a team rather than as players. Knowing us, we'll learn.
I think, though, that what I'll most remember the game for is being called a 'tough little bastard.' It makes the hard slog of training somewhat worthwhile!
We'd skated head on towards a loose puck behind our goal, he'd tried to protect it and get it out, I'd jammed the puck back in with my stick and then prevented him breaking free by activating core and thigh to push him into the board. As he pushed back off the boards against me, I jammed my leg between his and held onto the board to push him back in. Eventually he struggled free, but not before he'd lost control of the play. This is the first time I've achieved this against a reasonable player who is significantly bigger than myself. It's for moments like these that I'm training. It was great to feel the payoff, even greater to have my effort recognised by my opponent after the game.
I was pretty happy with my game overall, though there were some significant failings also (more to do with decision making rather than skill or fitness). Apart from the above mentioned strength contest, aspects with which I was pleased included several stick checks and steals off of their attacking forwards (I include within these incidents the fact that I managed the gap and my speed to do so), the fact that I protected the puck and thought about what I was doing (instead of just whacking it) when I won narrow races to loose entries, strong harassing play from behind when chasing down their players on the breakaway, getting at least five shots on goal from dangerous positions in the slot (including two on the breakaway). I made a few good cross rink passes to clear the zone, and used our net to shelter behind when we reset. All these things were good, noticeable improvements even from the start of the present season.
Other, more 'meta', aspects of my game also showed continued development. I played to my physical limit, but not beyond, on most shifts. At no point did I feel totally spent, and I finished the game strong. I combined well with Brenton, generally managing with him to ensure our defence was covered on our line. I took my role as 'best skater' on our team quite seriously and generally managed to contain their most dangerous skater or powerful shot on the backcheck.
The times I failed to perform up to ability during the game were generally moments to do with wrong gameplay choices. Sadly, two of those moments resulted in them scoring. The first occurred during their power play (Crystal's minor for tripping). Me and Brenton took the penalty kill and were doing quite well holding it in their end. I even got a rush on and put a shot on goal. Sadly, I didn't hold my feet and went down in mid rink. I managed to gather the rebound in from my knees (!) but, rather than hold and protect the puck while I got to my feet, I dumped it back in after even thinking of taking a shot from the floor (I had time for choices). Unsurprisingly, they gathered it in and on the resultant rush I was unable to close the gap on their shooter on the far wing. He got off a crunching laser shot from just past the centre line (said shot curving past me through the air to find the top corner of the net).
My second major 'fail' moment also involved a shot that I might otherwise have prevented. This time, Jana came down the centre, cut to her right and then came in at the goals from the boards. I'd dropped back rather than tracking her, meaning she had time and space to close the distance and aim her shot. I hesitated, ended up attempting to slide in front of the shot on my knees. She delayed a millisecond and the shot went through (probably at least partially screened by myself).
My own goal was a hard shot from the slot, after I'd managed to shake my coverage and open a passing lane from Crystal in the corner. I held off shooting for a moment, tapped the puck to create a better angle, released. I struck it hard and it went through above Mat the Goalie's sprawling pads. This was the only shot that I deliberately set up and aimed, the others were rushed when they didn't need to be. I totally forgot my backhand as a shooting option. I could do better in this regard.
Be this all as it may, I was pleased with my game, and generally with the Wheelers players. We have our own lives outside of hockey and as a team its up to the rest of us to perform better when one of us is down. Our failings were as a team rather than as players. Knowing us, we'll learn.
I think, though, that what I'll most remember the game for is being called a 'tough little bastard.' It makes the hard slog of training somewhat worthwhile!
Sunday 26 July 2015
Game Day - Bumpers (5) d Wheelers (1)
Last night served as a reality check to my budding self belief and resultant ambitions, resulting from my off season training and conditioning program, as we were soundly beaten by the Bumpers in the late game of inline hockey at Gawler.
We had a new Goalie, Nichole, who is returning to the game after a break of several years and only being asked if she was keen to do so the night before. She's IS pretty keen, and she looks like she'll be a pretty good goalie when she gets the right muscles woking again, so we might have a good backstop by the time finals come around. The Bumpers are now two games clear of us at the top of the table while the Rockers are two games below. There are three regular season games remaining.
The game is fairly simple to describe. The play was pretty even for the first eight minutes, then Jana scored their first goal singlehanded after deking her way in and behind our 'second' line. I answered back with a sweet shot from the slot after Crystal drew the defence towards herself in the corner and then passed the puck in. We went into half time tied at 1. We'd had six shots on goal while the Bumpers had managed only three.
The second half had more work for the officials. The Bumpers scored four goals and took two penalties, we were penalised once and didn't score. One of their goals was on the power play. We repeated our first half efforts for six more shots on goal, they more than doubled their production for eight. The end result was eleven exhausted skaters and two even more exhausted goalies. Bumpers won 5-1.
As a team we didn't play at our best despite good individual efforts. We most noticeably let ourselves down by a lack of communication and lack of pressure on the puck. Lack of talk led to passes going into space (effectively becoming dumps for them to collect and take possession), lack of decision making time (good communications allows for more 'processing capacity' to be freed from sensory interpretation and instead used for game play), 'clustering' and a greater element of confusion when there needn't have been. Lack of pressure on the puck allowed them to make good decisions with possession. Our failure to rush the net and push forward on the break meant we had fewer shots, and the shots we did take were from further out and less dangerous than they have been of recent times. The above factors are all able to be improved so all is not lost.
There were some good aspects to our game as well. Josh appeared much fitter, was still powering strong on his last frantic shift in the attacking zone. We kept steady line combinations for much of the game, both seemed to function pretty well for most of that time (I felt particularly comfortable with Brenton). We held noticeably more possession in the first half (though less so in the second - probably about even). We all played a two way game as individuals. These are all good things.
Next week we play the Shufflers. Might be a chance to try out different line combination (ie.
'Old line' with Merrilyn, Brenton and me, and 'Young line' with Crystal, Josh and Natasha)?
Next post will cover my own game.
GP 9 G 9 A 11 Pts 20 +16 6/3/0
Inline 44
We had a new Goalie, Nichole, who is returning to the game after a break of several years and only being asked if she was keen to do so the night before. She's IS pretty keen, and she looks like she'll be a pretty good goalie when she gets the right muscles woking again, so we might have a good backstop by the time finals come around. The Bumpers are now two games clear of us at the top of the table while the Rockers are two games below. There are three regular season games remaining.
The game is fairly simple to describe. The play was pretty even for the first eight minutes, then Jana scored their first goal singlehanded after deking her way in and behind our 'second' line. I answered back with a sweet shot from the slot after Crystal drew the defence towards herself in the corner and then passed the puck in. We went into half time tied at 1. We'd had six shots on goal while the Bumpers had managed only three.
The second half had more work for the officials. The Bumpers scored four goals and took two penalties, we were penalised once and didn't score. One of their goals was on the power play. We repeated our first half efforts for six more shots on goal, they more than doubled their production for eight. The end result was eleven exhausted skaters and two even more exhausted goalies. Bumpers won 5-1.
As a team we didn't play at our best despite good individual efforts. We most noticeably let ourselves down by a lack of communication and lack of pressure on the puck. Lack of talk led to passes going into space (effectively becoming dumps for them to collect and take possession), lack of decision making time (good communications allows for more 'processing capacity' to be freed from sensory interpretation and instead used for game play), 'clustering' and a greater element of confusion when there needn't have been. Lack of pressure on the puck allowed them to make good decisions with possession. Our failure to rush the net and push forward on the break meant we had fewer shots, and the shots we did take were from further out and less dangerous than they have been of recent times. The above factors are all able to be improved so all is not lost.
There were some good aspects to our game as well. Josh appeared much fitter, was still powering strong on his last frantic shift in the attacking zone. We kept steady line combinations for much of the game, both seemed to function pretty well for most of that time (I felt particularly comfortable with Brenton). We held noticeably more possession in the first half (though less so in the second - probably about even). We all played a two way game as individuals. These are all good things.
Next week we play the Shufflers. Might be a chance to try out different line combination (ie.
'Old line' with Merrilyn, Brenton and me, and 'Young line' with Crystal, Josh and Natasha)?
Next post will cover my own game.
GP 9 G 9 A 11 Pts 20 +16 6/3/0
Inline 44
Saturday 25 July 2015
Off Season Day 25 (Early)
This is a fairly short post, aiming to record my progress through the first part of the fourth week of my off season program.
22 July Vikings Training
23 July Arms
24 July Run
25 July *projected* Wheelers game / upper body / core
I'll classify Vikings Training as a combination of legs and anaerobic workouts, though would prefer to have been able to have a off-rink session in the morning as well.
On Thursday I increased the intensity and duration of my weights session with the upper body. Essentially, increased weight from 4kg to 6kg for curls, curl/lifts and behind head lifts (left it at 4kg for the forwards and sideways straight arm extensions), increased number of reps in a set to seven, increased number of circuits to two. Concluded session with ten behind back chair lifts. Left recovery at two minutes between sets. I am hitting moderate fatigue in all types of lift now. Felt fatigue in arms on Friday. Would have preferred to have worked in an upper core session as well.
On Friday I ran my 3.25km circuit in 25 minutes (including mid phase stretches). The running portions of the circuit are longer and generally a little quicker, the walking recoveries between running stretches are shorter and more controlled, I added several 20-30 metre sprints into the run during the third quarter of the circuit. Only reached minor fatigue in legs in the final quarter, sweat raised before half way, never totally out of breath. Would have preferred to have worked out legs immediately afterwards as well.
Today by schedule is a 'rest' day (albeit, have an inline game this evening which I'll again qualify as a legs/anaerobic session). However, due the fact that I didn't achieve the density of training I had hoped for over the past three days I'll also try and work in an upper core / arms workout.
At this stage I will give myself a 'low pass' for my programmed performance. I won't be too hard on myself about it, all the 'failures' were due to 'real life' intrusions into my daily schedules. I will have to get more disciplined about it, however, because these things are going to occur with increasing regularity over the coming weeks and I don't want to lose my momentum and become unbalanced.
22 July Vikings Training
23 July Arms
24 July Run
25 July *projected* Wheelers game / upper body / core
I'll classify Vikings Training as a combination of legs and anaerobic workouts, though would prefer to have been able to have a off-rink session in the morning as well.
On Thursday I increased the intensity and duration of my weights session with the upper body. Essentially, increased weight from 4kg to 6kg for curls, curl/lifts and behind head lifts (left it at 4kg for the forwards and sideways straight arm extensions), increased number of reps in a set to seven, increased number of circuits to two. Concluded session with ten behind back chair lifts. Left recovery at two minutes between sets. I am hitting moderate fatigue in all types of lift now. Felt fatigue in arms on Friday. Would have preferred to have worked in an upper core session as well.
On Friday I ran my 3.25km circuit in 25 minutes (including mid phase stretches). The running portions of the circuit are longer and generally a little quicker, the walking recoveries between running stretches are shorter and more controlled, I added several 20-30 metre sprints into the run during the third quarter of the circuit. Only reached minor fatigue in legs in the final quarter, sweat raised before half way, never totally out of breath. Would have preferred to have worked out legs immediately afterwards as well.
Today by schedule is a 'rest' day (albeit, have an inline game this evening which I'll again qualify as a legs/anaerobic session). However, due the fact that I didn't achieve the density of training I had hoped for over the past three days I'll also try and work in an upper core / arms workout.
At this stage I will give myself a 'low pass' for my programmed performance. I won't be too hard on myself about it, all the 'failures' were due to 'real life' intrusions into my daily schedules. I will have to get more disciplined about it, however, because these things are going to occur with increasing regularity over the coming weeks and I don't want to lose my momentum and become unbalanced.
Wednesday 22 July 2015
Vikings Training
It was back into inline hockey at Gawler with an hour's training after work this evening.
It's a pretty large logistic effort to get there, but always worth it when I do. One thing I have built into the routine is to call into Poetic Justice for a coffee about 45 minutes before training, have a chat to the proprietors of this little gem of a cafe/coffee shop on the Adelaide Road just before you get into central Gawler. He plays Rugby Union in an open Division in his early forties so we get to swap tales of our sporting prowess as we watch the traffic crawl by before I head off. I know coffee is not the best idea before a game, but I enjoy the company and it gets me in the mood.
I wore my 'new' Adrenaline top this evening for its first adventure. Nice top, deals easily with going over the elbow pads. Well ventilated. Nice score.
The session started with 'suicide' sprints up the ice, and then repeated this with backwards skating. Then some medium range passing between pairs, then trailing skater passing. We then split into two groups of about equal size. I joined the 'beginner' group. I was probably at the upper end of it, but not so much so that I was of another class. We were all C Graders and numbered eight. The other group were from the two higher divisions and about the same size.
We did some pylon slaloms, then cross cutting slaloms (ie keep your head up so you don't collide). Then 2 on 2 battles (where I often teamed up with Jana which was fun). Then, shooting from just in front of the goal line on the wing (both sides of goal), wristers from the point and backhands from close in. Ended with stickhandling figure eights and end to end skating. Was nice to be able to give a couple pointers to some of my colleagues re their skating.
Physically, I dealt with the session probably better than I would have a month ago, having more energy and power left in my body at the end than I would have expected. My aerobic recovery rate still needs work on it.
A good anaerobic workout, basically, and I think I'll leave it there for training today.
Great fun. Really looking forward to the game on Saturday against the Bumpers.
Inline 43
It's a pretty large logistic effort to get there, but always worth it when I do. One thing I have built into the routine is to call into Poetic Justice for a coffee about 45 minutes before training, have a chat to the proprietors of this little gem of a cafe/coffee shop on the Adelaide Road just before you get into central Gawler. He plays Rugby Union in an open Division in his early forties so we get to swap tales of our sporting prowess as we watch the traffic crawl by before I head off. I know coffee is not the best idea before a game, but I enjoy the company and it gets me in the mood.
I wore my 'new' Adrenaline top this evening for its first adventure. Nice top, deals easily with going over the elbow pads. Well ventilated. Nice score.
The session started with 'suicide' sprints up the ice, and then repeated this with backwards skating. Then some medium range passing between pairs, then trailing skater passing. We then split into two groups of about equal size. I joined the 'beginner' group. I was probably at the upper end of it, but not so much so that I was of another class. We were all C Graders and numbered eight. The other group were from the two higher divisions and about the same size.
We did some pylon slaloms, then cross cutting slaloms (ie keep your head up so you don't collide). Then 2 on 2 battles (where I often teamed up with Jana which was fun). Then, shooting from just in front of the goal line on the wing (both sides of goal), wristers from the point and backhands from close in. Ended with stickhandling figure eights and end to end skating. Was nice to be able to give a couple pointers to some of my colleagues re their skating.
Physically, I dealt with the session probably better than I would have a month ago, having more energy and power left in my body at the end than I would have expected. My aerobic recovery rate still needs work on it.
A good anaerobic workout, basically, and I think I'll leave it there for training today.
Great fun. Really looking forward to the game on Saturday against the Bumpers.
Inline 43
Tuesday 21 July 2015
Off Season Day 21 - Lifting the weights
Although today I had planned to concentrate on lower core and legs I decided to also factor in some strength work on the arms. I did this because it has been a couple days since the last such session, and I can do this every 48 hours (body permitting) and time will soon be running out for this type of exercise.
Thus, I doubled the weight on the dumb bells I use, lowered the number of reps to six, and increased recovery time to two minutes between sets. On top of this, I afterwards ate more than I was comfortable with. On Thursday I'll increase the weights again for some of the sets until I find the point where for all of the various lifts I am hitting serious muscle fatigue at the end of the sixth lift. The plan is to then increase the number of lifts in each set, and ultimately add another circuit. If I am consistent, I should be able to get to that point and be feeling the benefit before I tail off into the pre-season proper.
I then went through my regular circuit for Core/legs. Total time spent was 50 minutes, the most I've given yet this year. It's probably a little longer than I'd ideally like, but that is a function of the addition of the weight circuit (with its concomitant recovery periods between each of its sets) to the routine.
On a more mundane level, I have now completed the third week of my program according to schedule. With the two runs I've had this past week I have introduced aerobic work, and with inline training starting and games starting up again (tomorrow and Saturday) I'll be getting good anaerobic workouts as part of my weekly round, as planned. If I aim at three runs a week, and three weight sessions as described above, I'll be well set up to move into the hockey specific training (agility, quickness, speed) in the lead up to the pre-season.
I am pleased with my progress so far, have already advanced my workouts to beyond where I had gotten after two months last year. And it gives me great satisfaction to colour the sidebar annotation on this blog to green for my Week 3 notations.
Thus, I doubled the weight on the dumb bells I use, lowered the number of reps to six, and increased recovery time to two minutes between sets. On top of this, I afterwards ate more than I was comfortable with. On Thursday I'll increase the weights again for some of the sets until I find the point where for all of the various lifts I am hitting serious muscle fatigue at the end of the sixth lift. The plan is to then increase the number of lifts in each set, and ultimately add another circuit. If I am consistent, I should be able to get to that point and be feeling the benefit before I tail off into the pre-season proper.
I then went through my regular circuit for Core/legs. Total time spent was 50 minutes, the most I've given yet this year. It's probably a little longer than I'd ideally like, but that is a function of the addition of the weight circuit (with its concomitant recovery periods between each of its sets) to the routine.
On a more mundane level, I have now completed the third week of my program according to schedule. With the two runs I've had this past week I have introduced aerobic work, and with inline training starting and games starting up again (tomorrow and Saturday) I'll be getting good anaerobic workouts as part of my weekly round, as planned. If I aim at three runs a week, and three weight sessions as described above, I'll be well set up to move into the hockey specific training (agility, quickness, speed) in the lead up to the pre-season.
I am pleased with my progress so far, have already advanced my workouts to beyond where I had gotten after two months last year. And it gives me great satisfaction to colour the sidebar annotation on this blog to green for my Week 3 notations.
Monday 20 July 2015
Off Season Day 20 - Rest Day Run
July 19 - Lower core
July 20 - Rest (Aerobic run)
I have gotten back on schedule, completing my fifth four day cycle of my strength program (including rest days) in accordance with my original timetable. Will soon step it up as I enter Week 4.
On Sunday I was a bit tired following my afternoon run the day before so I was initially hesitant to do anything but a cut back set of core exercises (ie. leave the leg muscles alone by forgoing squats and lunges), but in the end still managed over thirty minutes of an almost full circuit concluding with a full routine of squats and lunges.
I also started increasing my caloric intake, boosting carbohydrates in greater proportion than fats or proteins, keeping as healthy as is practical in food choices. Afterall, I'm using more energy just through the exercise regime and so will have to eat more just to remain the same weight (I'm enough of a relative lightweight for my height and build as it is). If I want to actually increase my mass (which I do) I'll have to continue this dietary trend over the coming weeks.
Be that as it may, I was feeling pretty confident after my workout yesterday. I have decided to change the mode of my upper body/arms strength training to one of increasing muscle mass (though not too much, or I'll get unbalanced!), and thought I might be able to make the three day exercise cycle a five day cycle, using Wednesday and the commencement of Vikings inline training as a 'rest day' as far as strength training goes.
As today wore on, however, my enthusiasm for this bright idea faded as I became aware of the general tiredness throughout my body. We have rest days for a reason! By the time I left work I had given up the idea of doing anything but an aerobically oriented run upon getting home. Which is what I did.
I repeated my route from the other day, but listened to my body for when to run and when to walk, so it wasn't quite the same journey. I set out as evening was drawing close and the temperature dipped under 10'C. A crescent moon was high above Venus, herself brightly looking down on a setting Jupiter in the West. Beautiful clear night drawing down.
I found that I was running a lot more than I had the other day, and was less spent at the end of each such period than I had been by much shorter ones on Saturday. I spent a bit longer doing my stretches, but still got home about five minutes quicker than Saturday (27 minutes for the 3.5 km journey, including stretching break in the middle).
Although this time I worked up a fair sweat by the time I returned I again consciously didn't fatigue myself despite the effort involved. When I felt the onset of fatigue in my legs while running I'd change it down to a recovery-mode walk and concentrate on breath and lungs until I was ready to run again. The whole point was not so much to exercise the legs as to increase my oxygenation capability.
For me, it is a new way to look at running, as being exercise for the breath and blood as opposed to for the legs, but makes sense when you think of what I'm doing to my legs two days of every four (when they are being pushed to their limits in terms of strength, in order to grow more strong), the role of running in my general conditioning program and the role of my aerobic capacity in my development as an effective hockey player.
Best thing about it (besides the surprisingly large increase in my aerobic facility) is the fact that I feel that I can comfortably build this exercise into my weekly routine, that I'll continue to improve my ability to recover from extreme exertion, and that it isn't an impractical idea to build a high intensity anaerobic component into the run (at the school oval) when I reach that part of my program.
Tomorrow, commence the sixth four day meta-circuit of my strength training, perhaps commencing some serious muscle building for my upper body (the time is ticking away for when this is still practical).
July 20 - Rest (Aerobic run)
I have gotten back on schedule, completing my fifth four day cycle of my strength program (including rest days) in accordance with my original timetable. Will soon step it up as I enter Week 4.
On Sunday I was a bit tired following my afternoon run the day before so I was initially hesitant to do anything but a cut back set of core exercises (ie. leave the leg muscles alone by forgoing squats and lunges), but in the end still managed over thirty minutes of an almost full circuit concluding with a full routine of squats and lunges.
I also started increasing my caloric intake, boosting carbohydrates in greater proportion than fats or proteins, keeping as healthy as is practical in food choices. Afterall, I'm using more energy just through the exercise regime and so will have to eat more just to remain the same weight (I'm enough of a relative lightweight for my height and build as it is). If I want to actually increase my mass (which I do) I'll have to continue this dietary trend over the coming weeks.
Be that as it may, I was feeling pretty confident after my workout yesterday. I have decided to change the mode of my upper body/arms strength training to one of increasing muscle mass (though not too much, or I'll get unbalanced!), and thought I might be able to make the three day exercise cycle a five day cycle, using Wednesday and the commencement of Vikings inline training as a 'rest day' as far as strength training goes.
As today wore on, however, my enthusiasm for this bright idea faded as I became aware of the general tiredness throughout my body. We have rest days for a reason! By the time I left work I had given up the idea of doing anything but an aerobically oriented run upon getting home. Which is what I did.
I repeated my route from the other day, but listened to my body for when to run and when to walk, so it wasn't quite the same journey. I set out as evening was drawing close and the temperature dipped under 10'C. A crescent moon was high above Venus, herself brightly looking down on a setting Jupiter in the West. Beautiful clear night drawing down.
I found that I was running a lot more than I had the other day, and was less spent at the end of each such period than I had been by much shorter ones on Saturday. I spent a bit longer doing my stretches, but still got home about five minutes quicker than Saturday (27 minutes for the 3.5 km journey, including stretching break in the middle).
Although this time I worked up a fair sweat by the time I returned I again consciously didn't fatigue myself despite the effort involved. When I felt the onset of fatigue in my legs while running I'd change it down to a recovery-mode walk and concentrate on breath and lungs until I was ready to run again. The whole point was not so much to exercise the legs as to increase my oxygenation capability.
For me, it is a new way to look at running, as being exercise for the breath and blood as opposed to for the legs, but makes sense when you think of what I'm doing to my legs two days of every four (when they are being pushed to their limits in terms of strength, in order to grow more strong), the role of running in my general conditioning program and the role of my aerobic capacity in my development as an effective hockey player.
Best thing about it (besides the surprisingly large increase in my aerobic facility) is the fact that I feel that I can comfortably build this exercise into my weekly routine, that I'll continue to improve my ability to recover from extreme exertion, and that it isn't an impractical idea to build a high intensity anaerobic component into the run (at the school oval) when I reach that part of my program.
Tomorrow, commence the sixth four day meta-circuit of my strength training, perhaps commencing some serious muscle building for my upper body (the time is ticking away for when this is still practical).
Saturday 18 July 2015
Off Season Day 18 - Stepping Out
Since my most recent post about my off season work I have completed the following:
July 14 - Core / Arms
July 15 - Legs / Skating
July 16 - Rest
July 17 - Core / Legs
July 18 - Arms / Running, Upper Core
The 'Legs' session on July 15 was limited to a set of sumo squats before heading off for an hour's skating. I'll count that hour towards aerobic conditioning, particularly as I didn't drive myself to the limit.
The exercise sessions on the 14th and 17th each lasted 40-45 minutes and took their respective muscle groups to the point of fatigue in a systematic fashion. Today, I did a double circuit of weights in the afternoon (along with sets of chair arm lifts for the deltoids), giving myself relatively long recovery times between sets to emphasise muscle mass. This took about twenty minutes. Then I went for a run.
Going for a run is a momentous event for me, I have never before approached it in this systematic manner despite having always been a relatively accomplished runner when I've put my mind to it. I used a variation of my regular inline 'river circuit', with the addition of a hill climb to start with and a detour across the primary school oval at about a third of the disance. I think I'll keep using this as it has a good variety of surfaces and slopes, as well as many available minor variations if they are ever required.
My pattern was to run for a few hundred metres then walk a similar distance until my breath returned and I re-energised, then ran again. The only variation was a pause at the school to conduct a few necessary stretches. It took me about half an hour to cover the 3-4 kilometres. Got back at the point of muscle fatigue, but not quite.
I was going to leave it there for the day, concentrate on core exercises tomorrow (give the legs a break), but realised as the evening drew in that I would have felt a bit guilty of this 'corner cutting' of my original strength programme. So I did a full circuit of upper core exercises, about thirty minutes.
Have added a few more exercises to my repertoire. Swedish Ball hyperextension, McColl 'crunch', and a couple others whose names elude me at the moment.
But the big thing today was the run. It is something I'll be able to do at least twice a week. The way I'll do it will allow for measurable improvement, and can be expanded (thanks to the primary school oval) with the injection of a bit of High Intensity Anaerobic work into the routine.
Looking forward to the next week, as inline hockey training and games enters the equation.
July 14 - Core / Arms
July 15 - Legs / Skating
July 16 - Rest
July 17 - Core / Legs
July 18 - Arms / Running, Upper Core
The 'Legs' session on July 15 was limited to a set of sumo squats before heading off for an hour's skating. I'll count that hour towards aerobic conditioning, particularly as I didn't drive myself to the limit.
The exercise sessions on the 14th and 17th each lasted 40-45 minutes and took their respective muscle groups to the point of fatigue in a systematic fashion. Today, I did a double circuit of weights in the afternoon (along with sets of chair arm lifts for the deltoids), giving myself relatively long recovery times between sets to emphasise muscle mass. This took about twenty minutes. Then I went for a run.
Going for a run is a momentous event for me, I have never before approached it in this systematic manner despite having always been a relatively accomplished runner when I've put my mind to it. I used a variation of my regular inline 'river circuit', with the addition of a hill climb to start with and a detour across the primary school oval at about a third of the disance. I think I'll keep using this as it has a good variety of surfaces and slopes, as well as many available minor variations if they are ever required.
My pattern was to run for a few hundred metres then walk a similar distance until my breath returned and I re-energised, then ran again. The only variation was a pause at the school to conduct a few necessary stretches. It took me about half an hour to cover the 3-4 kilometres. Got back at the point of muscle fatigue, but not quite.
I was going to leave it there for the day, concentrate on core exercises tomorrow (give the legs a break), but realised as the evening drew in that I would have felt a bit guilty of this 'corner cutting' of my original strength programme. So I did a full circuit of upper core exercises, about thirty minutes.
Have added a few more exercises to my repertoire. Swedish Ball hyperextension, McColl 'crunch', and a couple others whose names elude me at the moment.
But the big thing today was the run. It is something I'll be able to do at least twice a week. The way I'll do it will allow for measurable improvement, and can be expanded (thanks to the primary school oval) with the injection of a bit of High Intensity Anaerobic work into the routine.
Looking forward to the next week, as inline hockey training and games enters the equation.
Pee Wee Updates - Round 8
Last Sunday morning me and Mrs Gamer fulfilled our familial obligations and got Blake to the rink on time and then stayed until he'd played his back to back games with his Penguin mates against the Oilers and then the Panthers. An entertaining and educational experience in its own right, we also had the privilege of witnessing his first 'official' goal, followed by two more before the morning was through.
For the record, the Penguins won the first game 14-2 and the second 7-5. There are five more games left in the regular season. They only need to win one of those five to guarantee themselves a spot in the Grand Final Series.
Below are my videos from the games. I didn't get Blake's third goal (in the final period of the second game) which is a pity because it was a more powerful example of his first two (third period in the first Oilers game), a strong one timer from the slot off a perfect pass from the corner. My favorite defensive shift of the day begins at 1:33 in the second game (Panthers).
Watching the game it was clear that he had outgrown his skates. So to finish off this momentous morning we made a quick visit to Graham at the Power Play shop and picked up a pair of Bauer skates, black hockey socks and some black tape. After a quick test of the skates on the otherwise empty small rink, it was out into the cold and home to a nice warm heater.
Great day!
For the record, the Penguins won the first game 14-2 and the second 7-5. There are five more games left in the regular season. They only need to win one of those five to guarantee themselves a spot in the Grand Final Series.
Below are my videos from the games. I didn't get Blake's third goal (in the final period of the second game) which is a pity because it was a more powerful example of his first two (third period in the first Oilers game), a strong one timer from the slot off a perfect pass from the corner. My favorite defensive shift of the day begins at 1:33 in the second game (Panthers).
Watching the game it was clear that he had outgrown his skates. So to finish off this momentous morning we made a quick visit to Graham at the Power Play shop and picked up a pair of Bauer skates, black hockey socks and some black tape. After a quick test of the skates on the otherwise empty small rink, it was out into the cold and home to a nice warm heater.
Great day!
R8 G1
Penguins v Oilers
R8 G2
Penguins v Panthers
Thursday 16 July 2015
Return to the ice
I went for a social skate last night, enjoying the fact that there is no Vikings training during school holidays, nor is the big ice taken up by A Grade at the Ice Arena. Thus I could actually get to the social skating session, and it was on the big ice. So I took the opportunity.
I did a few squats before I left, which will have to suffice for a lower body/legs workout, when combined with the ice time.
On the ice itself, I was a bit wobbly and out of breath for the first twenty minutes, partly due lack of ice time over the past few months, partly due still being not comfortable in my skates. A readjustment of sock and laces, a word or two of advice from a more experienced skater regarding finding my edges, and another twenty minutes allowed me to put in a good session over the hour. Raised the body temp and gave a good cardio vasc workout, on top of sustained aerobic exercise. Not to mention, rehearsing most of the technical aspects of my skating and making improvements on them all (such as getting the inside foot to scrape evenly during my hockey stops, pulling of 3-turns both forwards and backwards).
It wasn't too crowded, but wasn't too empty either. Music was mainly from before 1970. My feet didn't hurt and my right leg didn't feel weak at the end. Progress.
A good evening.
Ice 26
I did a few squats before I left, which will have to suffice for a lower body/legs workout, when combined with the ice time.
On the ice itself, I was a bit wobbly and out of breath for the first twenty minutes, partly due lack of ice time over the past few months, partly due still being not comfortable in my skates. A readjustment of sock and laces, a word or two of advice from a more experienced skater regarding finding my edges, and another twenty minutes allowed me to put in a good session over the hour. Raised the body temp and gave a good cardio vasc workout, on top of sustained aerobic exercise. Not to mention, rehearsing most of the technical aspects of my skating and making improvements on them all (such as getting the inside foot to scrape evenly during my hockey stops, pulling of 3-turns both forwards and backwards).
It wasn't too crowded, but wasn't too empty either. Music was mainly from before 1970. My feet didn't hurt and my right leg didn't feel weak at the end. Progress.
A good evening.
Ice 26
Monday 13 July 2015
Off Season Day 13
As introduced here and here, I am in the throes of the strength training part of my off season. My daily schedule has been:
July 10 Upper core, arms
July 11 Rest (social ice skating)
July 12 Rest
July 13 Core, Legs
July 14 Upper core, arms *projected*
I have introduced the following into my drill repertoire - backwards chair lift, single leg balance, giant lunge, hamstring balance, lean back. I spent 45 minutes on it tonight, concentrating on legs more than core. Thus, the usual 2x10 lunges, 2x10 squats, 2 Sumo Squats of 30s, then the single leg balance 2x3 reps (3 mins), giant lunge 2x2 reps of 30s, hamstring balance 2x2 reps of 15s, upwards leg raises 10+5, side planks 2x2 reps 30s, bridge 2 x 30s, side leg raises 2x3x30s. This was a good workout for the legs in particular, didn't greatly engage the core.
Maybe it's time to divide the three day exercise cycle differently, with one day on legs, one day on upper body and one day on central core? Of course it's too academic to believe that there are such categories of body engagement in the world of ice hockey (though there may be in such fields as that of body building). Hockey is, afterall, a whole of body dynamic sport, and thus engages the entirety of the body's physical apparatus towards execution of the play. To be of any use to a hockey player, an exercise program must be as precise in execution as any play, and yet as blurry of boundaries between the disciplines as improvisation makes possible.
Thus, weight for stress on muscle mass, muscle manipulation under load for more subtle development. All the exercises except for the dumb bells come from core development programs, so I think I have done fairly well to hone them into a potentially useful tri-categorical arrangement.
On Wednesday (July 15) my intention is to commence the aerobic phase of my off season. I hope to be going social ice skating, so will have to emphasise an aerobic approach to the exercise. The following week, training (Wednesdays) and games (Saturdays) commence with the Vikings, so I will have my basic aerobic activities almost laid out for me. I might find it necessary to introduce a running session at least once a week from Week 4 to guarantee the complement of aerobic training is catered for before Anaerobic exercise starts supplanting the aerobic qualities of Vikings activities (supplemented in week five with either commencing ice hockey training, high intensity sprints, or some such).
It's a lot to take on board, but the clock is ticking.
July 10 Upper core, arms
July 11 Rest (social ice skating)
July 12 Rest
July 13 Core, Legs
July 14 Upper core, arms *projected*
I have introduced the following into my drill repertoire - backwards chair lift, single leg balance, giant lunge, hamstring balance, lean back. I spent 45 minutes on it tonight, concentrating on legs more than core. Thus, the usual 2x10 lunges, 2x10 squats, 2 Sumo Squats of 30s, then the single leg balance 2x3 reps (3 mins), giant lunge 2x2 reps of 30s, hamstring balance 2x2 reps of 15s, upwards leg raises 10+5, side planks 2x2 reps 30s, bridge 2 x 30s, side leg raises 2x3x30s. This was a good workout for the legs in particular, didn't greatly engage the core.
Maybe it's time to divide the three day exercise cycle differently, with one day on legs, one day on upper body and one day on central core? Of course it's too academic to believe that there are such categories of body engagement in the world of ice hockey (though there may be in such fields as that of body building). Hockey is, afterall, a whole of body dynamic sport, and thus engages the entirety of the body's physical apparatus towards execution of the play. To be of any use to a hockey player, an exercise program must be as precise in execution as any play, and yet as blurry of boundaries between the disciplines as improvisation makes possible.
Thus, weight for stress on muscle mass, muscle manipulation under load for more subtle development. All the exercises except for the dumb bells come from core development programs, so I think I have done fairly well to hone them into a potentially useful tri-categorical arrangement.
On Wednesday (July 15) my intention is to commence the aerobic phase of my off season. I hope to be going social ice skating, so will have to emphasise an aerobic approach to the exercise. The following week, training (Wednesdays) and games (Saturdays) commence with the Vikings, so I will have my basic aerobic activities almost laid out for me. I might find it necessary to introduce a running session at least once a week from Week 4 to guarantee the complement of aerobic training is catered for before Anaerobic exercise starts supplanting the aerobic qualities of Vikings activities (supplemented in week five with either commencing ice hockey training, high intensity sprints, or some such).
It's a lot to take on board, but the clock is ticking.
Sunday 12 July 2015
Social skate, Adrenaline, Aust silver in Inline Worlds
Saturday afternoon I went into the Ice Arena with my 'new' Bauers. I'd re-laced them into their original laces (a tratditional, stretchable, cotton fibre lace as opposed to the waxed laces I'd put on) in an effort to try and make them a bit softer on my feet than they have been.
An hour went by really quickly, spent either chatting to a few acquaintances and friends while doing slow circuits, or buzzing around between and through the assembled mass of blue booted beginners and reminding myself to not push it too hard as I've hardly skated on the ice for months. It took about half an hour to start finding my edges again. By the end had worked up quite a sweat and had at least made a good effort at all the usual basic moves.
Great fun, I do love skating for its own sake! Will step it up a bit next time, and I'll keep with the trad laces as my feet were getting pretty comfortable at long last.
*
An hour after the social session ended, the ice would be in use again for the first of back to back AIHL clashes over the weekend between the local Adelaide Adrenaline and visiting Canberra Braves. The winner of the series would go clear ahead of the other into potential playoff position, nine games from the end of regular season.
There were less spectators than when the Melbourne Ice had been here the week before, but I thought the game was more entertaining. Perhaps mainly because the Adrenaline got off to 5-1 in the first period, 10-3 in the second, final score was 11-7. And there were a lot of incipient fights, and a bench clearer at the end that saw the game whistled off with 8 seconds still on the clock in the final period.
But the most enjoyable part of it was the skill displays of various of the Adrenaline players, who are starting to develop their individual characters in my eyes. Good to watch.
Good to catch up with a few of my fellow vikings who were down for a rare opportunity to see the Adrenaline (Div II clashes with it on Saturdays, Div I on Sundays, both are presently having a two week break).
*
One of the vikings I met mentioned in passing that the World Championships are presently running in Finland, that Australia is doing well, that it is being live streamed. So, when I got home I remembered eventually to check it out. And I caught about the last half of Australia's gold medal game in Division I, playing against Croatia. Croatia won 4-3, the game winning goal going in about eight seconds into Overtime.
Glad to have watched it.
What a day!
Ice 25
An hour went by really quickly, spent either chatting to a few acquaintances and friends while doing slow circuits, or buzzing around between and through the assembled mass of blue booted beginners and reminding myself to not push it too hard as I've hardly skated on the ice for months. It took about half an hour to start finding my edges again. By the end had worked up quite a sweat and had at least made a good effort at all the usual basic moves.
Great fun, I do love skating for its own sake! Will step it up a bit next time, and I'll keep with the trad laces as my feet were getting pretty comfortable at long last.
*
An hour after the social session ended, the ice would be in use again for the first of back to back AIHL clashes over the weekend between the local Adelaide Adrenaline and visiting Canberra Braves. The winner of the series would go clear ahead of the other into potential playoff position, nine games from the end of regular season.
There were less spectators than when the Melbourne Ice had been here the week before, but I thought the game was more entertaining. Perhaps mainly because the Adrenaline got off to 5-1 in the first period, 10-3 in the second, final score was 11-7. And there were a lot of incipient fights, and a bench clearer at the end that saw the game whistled off with 8 seconds still on the clock in the final period.
But the most enjoyable part of it was the skill displays of various of the Adrenaline players, who are starting to develop their individual characters in my eyes. Good to watch.
Good to catch up with a few of my fellow vikings who were down for a rare opportunity to see the Adrenaline (Div II clashes with it on Saturdays, Div I on Sundays, both are presently having a two week break).
*
One of the vikings I met mentioned in passing that the World Championships are presently running in Finland, that Australia is doing well, that it is being live streamed. So, when I got home I remembered eventually to check it out. And I caught about the last half of Australia's gold medal game in Division I, playing against Croatia. Croatia won 4-3, the game winning goal going in about eight seconds into Overtime.
Glad to have watched it.
What a day!
Ice 25
Everybody needs a plan...
Yesterday morning I spent a while reading and thinking about how I am approaching my off/pre-season conditioning/training program. In particular, the next 'phase', being a stepping up from my present forcus on strength training to one that includes my aerobic and anaerobic energy systems.
I am 'phasing' the lead-in to the pre-season and its concentration upon skills and teamwork with a four-phase program, encompassing strength, energy systems, agility and quickness. All going well, it would be good to make the leap (!) to pylometrics before I change gears entirely into the season proper. As pylometric (hopping and jumping drills) should only be approached when one is otherwise in good condition, this gives me a good goal for this aspect of my training.
I have made the assumption that the off-/pre-season will last twelve weeks. I have nearly completed two weeks. If I wish to achieve some significant physical payoff, regenerate the strength of my right leg, increase my upper body and core muscle power (though not much if any mass) I will have to keep up the present intensity on this front for at least a month, ideally two. By the end of the second month I would like to have transitted to the increasingly hockey specific phase of 'agility'.
Thus, my periodic off season schedule for the coming weeks gains greater clarity:
Wk 1 S(trength) I
Wk 2 S II
Wk 3 S II, Ae(robic) I
Wk 4 S II, Ae II, An(aerobic) I
Wk 5 S II, Ae II, An II
Wk 6 S II, Ae II, An II
Wk 7 S II, Ae I, An II, A(gility) I
Wk 8 S II, Ae I, An I, A II
Wk 9 S I , Ae I, An I, A II, Q(uikness) I
Wk 10 S I, Ae I, Q II
Wk 11 Pre Season
Wk 12 Pre Season
S I = Core and arms staple drills off season (upper body only during season)
S II = SI + rotating extra drills legs and core
Ae I = Minimal Aerobic workouts (eg, 2 of inline game or training, jog)
Ae II = Ae I + additional aerobic workout activity
An I = Minimal Anaerobic workout (eg. 2 of inline game or training)
An II = An I + High Intensity Workouts
AI = Agility I *to be determined* (thoughts of Mt Lofty come to mind)
AII = AI + *to be determined*
QI = Quickness drills
QII = Q1 + Pylometrics
Through it all, I'll have to also re-establish contact with the ice (public skating, shinnies, knight's training, academy are all options).
It's a plan, anyway...
I am 'phasing' the lead-in to the pre-season and its concentration upon skills and teamwork with a four-phase program, encompassing strength, energy systems, agility and quickness. All going well, it would be good to make the leap (!) to pylometrics before I change gears entirely into the season proper. As pylometric (hopping and jumping drills) should only be approached when one is otherwise in good condition, this gives me a good goal for this aspect of my training.
I have made the assumption that the off-/pre-season will last twelve weeks. I have nearly completed two weeks. If I wish to achieve some significant physical payoff, regenerate the strength of my right leg, increase my upper body and core muscle power (though not much if any mass) I will have to keep up the present intensity on this front for at least a month, ideally two. By the end of the second month I would like to have transitted to the increasingly hockey specific phase of 'agility'.
Thus, my periodic off season schedule for the coming weeks gains greater clarity:
Wk 1 S(trength) I
Wk 2 S II
Wk 3 S II, Ae(robic) I
Wk 4 S II, Ae II, An(aerobic) I
Wk 5 S II, Ae II, An II
Wk 6 S II, Ae II, An II
Wk 7 S II, Ae I, An II, A(gility) I
Wk 8 S II, Ae I, An I, A II
Wk 9 S I , Ae I, An I, A II, Q(uikness) I
Wk 10 S I, Ae I, Q II
Wk 11 Pre Season
Wk 12 Pre Season
S I = Core and arms staple drills off season (upper body only during season)
S II = SI + rotating extra drills legs and core
Ae I = Minimal Aerobic workouts (eg, 2 of inline game or training, jog)
Ae II = Ae I + additional aerobic workout activity
An I = Minimal Anaerobic workout (eg. 2 of inline game or training)
An II = An I + High Intensity Workouts
AI = Agility I *to be determined* (thoughts of Mt Lofty come to mind)
AII = AI + *to be determined*
QI = Quickness drills
QII = Q1 + Pylometrics
Through it all, I'll have to also re-establish contact with the ice (public skating, shinnies, knight's training, academy are all options).
It's a plan, anyway...
Friday 10 July 2015
Pee Wee Update
Blake's Pee Wee career has now reached 7 games, with the next two to be played on Sunday. He has come a long way since his first game (as you would), as can be seen in the video below. He got his first official point with an assist, playing centre in the O zone, as well as his first penalty (tripping). Equally pleasing were three high percentage shots on goal, two of which were excellent quick release shots, and good performance around board battles and in front of the net.
Coming along nicely, and loving it!
Coming along nicely, and loving it!
Pee Wee Highlights, Round 7 Game 2
Thursday 9 July 2015
Off Season - Take 2
About a month ago I realised that there was only about four months before the beginning of the C Grade Ice Hockey season and that I was running out of time for a full off/pre-season training and conditioning program. I had started with a few sessions of upper and lower body strength training, was wary about commencing serious work on the core.
Then I went to Knight's training, followed by a five point game with the Wheelers. In both of these activities I came out of it comfortable with where I was at in terms of skill and ability (considering that I've not been ice skating in months, this was a forgiving assessment), but intensely aware of my lack of necessary strength in my core if I am to at all be competitive in strength battles on the ice, and the relative weakness and lack of power in my right leg (attributable, of course, to the PCL injury I incurred in the first game of last season). With this as incentive I returned to my strength training program with a new sense of urgency, commencing with a short circuit of core stability development that Sunday night. I felt good. And then I came down with a nasty head cold, which pretty well wiped out a week.
By which time, the calendar told me, there was about three months before the beginning of next season.
So, from 1 July I have been back to it.
1 July Core / Legs
2 July Upper Core / arms
3 July Core / Legs
4 July Rest
5 July Core / Legs
6 July Upper Core / arms
7 July Core / Legs
8 July Rest
9 July Core / Legs
I seem to have achieved a routine of exercise time. The first cycle of three sessions, I took about twenty minutes each time. The second cycle, thirty minutes. Tonight, at the beginning of the third cycle, a long thirty minutes. I have built the intensity of the sessions (amount of recovery time, number of drills, duration and number of repetitions). The aim is to get to maximum 'density' and 'extent' that is practical for me considering outside commitments, physical limits, etc.
I have been playing around with different combinations of core exercises, choosing routines that work on upper or lower body sets of muscles on alternating nights. Staple drills that I use on each occasion include my standard set of weights for the arms (ie. curls, curl and raise, outstretched on the side, outstretched out the front, dipping behind the head (for the deltoids)), and 10 squats followed by 10 lunge steps, and repeat, then 2 static sumo squats for the legs.
To these basic exercises I have tried the following at least once, plank, side planks, reclining raised leg, swedish ball raised leg plank, swedish ball overhead lift, large ball circles, russian seated half twist, quadraped, raised legs, inverted cycles, bridge, raised hip leg lift. I'm correlating what I am learning of these exercises from my anatomy book with what I am feeling in my body, driving myself a bit harder and a bit further each session.
I am eating more, presumably adding at least some muscle mass.
If I keep it up for the coming month I'll be setting up myself well for the higher order training that will ultimately culminate in me starting the season in better shape even than I was last year (which gave me a taste, but little more I suspect, of an idea of the life enhancing benefits that this will bring in its wake).
Also, the training I do now is my best chance at reducing the risk, severity and recovery time for the injuries that are bound to happen in any ice hockey season.
Gotta love it...
Then I went to Knight's training, followed by a five point game with the Wheelers. In both of these activities I came out of it comfortable with where I was at in terms of skill and ability (considering that I've not been ice skating in months, this was a forgiving assessment), but intensely aware of my lack of necessary strength in my core if I am to at all be competitive in strength battles on the ice, and the relative weakness and lack of power in my right leg (attributable, of course, to the PCL injury I incurred in the first game of last season). With this as incentive I returned to my strength training program with a new sense of urgency, commencing with a short circuit of core stability development that Sunday night. I felt good. And then I came down with a nasty head cold, which pretty well wiped out a week.
By which time, the calendar told me, there was about three months before the beginning of next season.
So, from 1 July I have been back to it.
1 July Core / Legs
2 July Upper Core / arms
3 July Core / Legs
4 July Rest
5 July Core / Legs
6 July Upper Core / arms
7 July Core / Legs
8 July Rest
9 July Core / Legs
I seem to have achieved a routine of exercise time. The first cycle of three sessions, I took about twenty minutes each time. The second cycle, thirty minutes. Tonight, at the beginning of the third cycle, a long thirty minutes. I have built the intensity of the sessions (amount of recovery time, number of drills, duration and number of repetitions). The aim is to get to maximum 'density' and 'extent' that is practical for me considering outside commitments, physical limits, etc.
I have been playing around with different combinations of core exercises, choosing routines that work on upper or lower body sets of muscles on alternating nights. Staple drills that I use on each occasion include my standard set of weights for the arms (ie. curls, curl and raise, outstretched on the side, outstretched out the front, dipping behind the head (for the deltoids)), and 10 squats followed by 10 lunge steps, and repeat, then 2 static sumo squats for the legs.
To these basic exercises I have tried the following at least once, plank, side planks, reclining raised leg, swedish ball raised leg plank, swedish ball overhead lift, large ball circles, russian seated half twist, quadraped, raised legs, inverted cycles, bridge, raised hip leg lift. I'm correlating what I am learning of these exercises from my anatomy book with what I am feeling in my body, driving myself a bit harder and a bit further each session.
I am eating more, presumably adding at least some muscle mass.
If I keep it up for the coming month I'll be setting up myself well for the higher order training that will ultimately culminate in me starting the season in better shape even than I was last year (which gave me a taste, but little more I suspect, of an idea of the life enhancing benefits that this will bring in its wake).
Also, the training I do now is my best chance at reducing the risk, severity and recovery time for the injuries that are bound to happen in any ice hockey season.
Gotta love it...
Tuesday 7 July 2015
Fuzzy Wheeler Stats
The other night I worked out a bunch of stats for the top two teams in our Div II competition. Sadly, it appears I failed to save the results of my calculations so I won't be able to record them for posterity unless I go through the tedious counting and calculating all over again. No doubt it would be simpler to do the second time around, but I still can't be bothered. So I'll post my statistically inspired ruminations in their more fuzzy form.
I was able to derive comparative team statistics of Shooting Percentage (Goals/Shots on Goal), Save Percentage (Goals Against/Shots on Goal Against) and a raw team Corsi Percentage (SOG/(SOG+SOGA). I only worked up the numbers for the top two teams because we are drawing clear ahead of the other two. Although the sample size is only eight games (320 minutes), the regular season is only 12 games so it's a fair sample for that purpose, albeit subject to a large range of apparent variablility and wild regressions.
For interest's sake, I also looked at how many points the players on the teams generate as a measure of 'assisting goals' - this last due to the ready availability of the stats and the different styles of play of the two teams. For all the statistical weaknesses of my data, it is what I have so I made the most of it.
From what I recall, our shooting percentage dropped from 23% to 21% from game 7, Save Percentage went up a percentage point to 86%, Corsi remained about the same at 65%. About two thirds of our goals are 'assisted'. The Bumpers SP% was 21% (holding even), SV% was 91%, Corsi 57%. Less than a third of their goals were 'assisted'.
Until recently, the Big Question about hockey stats was whether they show something meaningful about the performance and style of the team/player analysed. That question has been answered fairly conclusively in the affirmative in the NHL world, and will no doubt permeate far and wide as a result. This small study is another affirmation of this answer, because what it shows does reflect the performance and stylistic difference between the two teams studied.
For example. After our most recent game against the Rockers it was interesting to hear what spectators and our opponents thought, as well as what our own opinions were. It seemed to me that we basically weathered the early storm, suppressed shots and shot attempts through the game, increasingly played our defensive game (ie. when we didn't have possession of the puck) up their end of the rink, passed the puck around a lot, combined to outfox the goalie and score our goals. I was told by both observers and opponents that they rarely had uncontested possession, couldn't get shots off, and we played an 'ice hockey style of game' with a lot of (passing) 'triangles' making it hard to get the puck off of us. In other words, we seem to play an aggressive as well as attractive team game and don't rely on any one player for options. Which is pretty cool for a Div II inline hockey team at the bottom of the world!
The Key stat, of course, is WINS. The Bumpers have 7 and we have 6. They have a total of 43 goals to our 40, and we have two more goals against than they do. Thus, we need to beat them by three or more goals next week if we want to take top spot.
It looks like being a great game.
I was able to derive comparative team statistics of Shooting Percentage (Goals/Shots on Goal), Save Percentage (Goals Against/Shots on Goal Against) and a raw team Corsi Percentage (SOG/(SOG+SOGA). I only worked up the numbers for the top two teams because we are drawing clear ahead of the other two. Although the sample size is only eight games (320 minutes), the regular season is only 12 games so it's a fair sample for that purpose, albeit subject to a large range of apparent variablility and wild regressions.
For interest's sake, I also looked at how many points the players on the teams generate as a measure of 'assisting goals' - this last due to the ready availability of the stats and the different styles of play of the two teams. For all the statistical weaknesses of my data, it is what I have so I made the most of it.
From what I recall, our shooting percentage dropped from 23% to 21% from game 7, Save Percentage went up a percentage point to 86%, Corsi remained about the same at 65%. About two thirds of our goals are 'assisted'. The Bumpers SP% was 21% (holding even), SV% was 91%, Corsi 57%. Less than a third of their goals were 'assisted'.
Until recently, the Big Question about hockey stats was whether they show something meaningful about the performance and style of the team/player analysed. That question has been answered fairly conclusively in the affirmative in the NHL world, and will no doubt permeate far and wide as a result. This small study is another affirmation of this answer, because what it shows does reflect the performance and stylistic difference between the two teams studied.
For example. After our most recent game against the Rockers it was interesting to hear what spectators and our opponents thought, as well as what our own opinions were. It seemed to me that we basically weathered the early storm, suppressed shots and shot attempts through the game, increasingly played our defensive game (ie. when we didn't have possession of the puck) up their end of the rink, passed the puck around a lot, combined to outfox the goalie and score our goals. I was told by both observers and opponents that they rarely had uncontested possession, couldn't get shots off, and we played an 'ice hockey style of game' with a lot of (passing) 'triangles' making it hard to get the puck off of us. In other words, we seem to play an aggressive as well as attractive team game and don't rely on any one player for options. Which is pretty cool for a Div II inline hockey team at the bottom of the world!
The Key stat, of course, is WINS. The Bumpers have 7 and we have 6. They have a total of 43 goals to our 40, and we have two more goals against than they do. Thus, we need to beat them by three or more goals next week if we want to take top spot.
It looks like being a great game.
Sunday 5 July 2015
Game Day - Wheelers (5) d Rockers (0)
Last night, we played the Rockers in Game 8 of the North Vikings Winter Season of inline hockey. We had five Wheeler skaters on our bench (Crystal was away) with Matt in goal (I welcomed the news, saying that he brings us luck, he said that he thought we lost our last game with him in the pipes, I said that doesn't mean we weren't lucky, and how could he come back at that except in the way he did (ie. with a shutout)). The Rockers had Andy in pipes and six on the bench, including Mel from the Bumpers as a reserve. We'd been asked earlier if we needed a reserve, to which we'd fired back the information that we had four definite starting skaters and our fifth might be late (Brenton got there on time shortly afterwards) so, now that he knew that, we'd leave it to the co-ordinator. We ended up going with our own five starters.
My thoughts before the game were that it was going to be a fairly close contact type of game, with four regular Rockers who play a solid c grade game. I thought we had the edge but that it would be a tough battle either way.
Which was true. The end scoreline doesn't really give an accurate picture of the game. Merrilyn and me started on the bench, watched the Rockers have at least one shot on goal and us generally relying on strong defensive positioning. This continued to be the way of it for the next few shifts, their initial onslaught regressing until a pattern of play established itself half way through the period. We tended to suppress their shot attempts without necessarily keeping possession in the both ours and the neutral zone, making rapid forays which usually resulted in either a shot or a scrum in front of goal.
At the ten minute mark I carried the puck through the neutral zone for a mid range shot at goal, which rebounded out and resulted in a competition between me, the goalie and a rapidly arriving pair of Rockers to get control of the puck. Somehow I managed to tap it to Tasha, standing near the far corner post, who lifted it neatly over the goalie's outstretched pad to open the scoring.
As is often the case, we started to find our rhythm from this point on, put a fair bit of emphasis on preventing their having any good opportunities, keeping them in the corners, etc. We didn't make the regular attacks we had been prior to opening the scoring but, to be fair, we were also beginning to become quite tired. Sitting on the bench as the final minute of the half ticked down, Merrilyn and I both commented on how spent we felt. I knew that Josh was struggling with his recoveries, Brenton and Tasha seemed to be holding reasonably steady. With less than a second to the siren Pauline got off what was probably the Rockers' best scoring opportunity of the game with a high hard shot from the slot from an intercepted attempt at a clearing 'pass' that sadly went right to her. Matt caught the shot and the siren went and I told Josh to catch his breath as he came off. 1-0 at half time with us playing a more settled game than our opposition.
The second half began, much as the first half did, with a tight ten minute tussle. They were desperate to get shots on goal and, to their credit, they succeeded in doing so. Significantly, however, all came from outside 'the house' and Matt dealt with them quite well. Our shots, on the other hand, tended to come from close in on the crease, and on the rush from, or through a crush in, the slot. At about the ten minute point, Josh put in a goal from one of his kamikaze assaults and I breathed a sigh of relief from the bench. It certainly feels better to have such an 'insurance goal' than not to. From this point, the game changed dimensions in the last ten or so minutes. They started finding it hard to get the puck out of their own end as we pressed forward. The game had swung into our hands and all we had to do was capitalise.
In the last ten minutes we scored three more goals. The first went through with five minutes to go, Merrilyn potted it after catching Natasha's pass, who herself had received it after a relief pass from her to me, recovering in D on the centre line, and subsequent return. A minute later I broke up the right boards, cut in towards centre across the high slot while being pursued, managed to flick a blind backhand laser shot into the near corner of the net. Neat shot. 4-0.
I played a role in our final goal, receiving a releasing pass from Josh near our goal as I skated up the left flank, drawing two defenders onto me as I held it up and allowed Tasha to get into position, cross ice pass to her and a quick lifted shot into an upper corner. Great shot. 5-0.
Two minutes to go and our last shift was on the rink. Me and Brenton sat it out on the bench, though I think we were both pretty right to go back on. It was interesting watching Josh's skating, you could see him hit 'the wall' as his power, technique and decision making all went by the wayside as he gutted it out to finish the game.
GP 8 G 8 A 11 Pts 19 +17 6/2/0
Inline 42
My thoughts before the game were that it was going to be a fairly close contact type of game, with four regular Rockers who play a solid c grade game. I thought we had the edge but that it would be a tough battle either way.
Which was true. The end scoreline doesn't really give an accurate picture of the game. Merrilyn and me started on the bench, watched the Rockers have at least one shot on goal and us generally relying on strong defensive positioning. This continued to be the way of it for the next few shifts, their initial onslaught regressing until a pattern of play established itself half way through the period. We tended to suppress their shot attempts without necessarily keeping possession in the both ours and the neutral zone, making rapid forays which usually resulted in either a shot or a scrum in front of goal.
At the ten minute mark I carried the puck through the neutral zone for a mid range shot at goal, which rebounded out and resulted in a competition between me, the goalie and a rapidly arriving pair of Rockers to get control of the puck. Somehow I managed to tap it to Tasha, standing near the far corner post, who lifted it neatly over the goalie's outstretched pad to open the scoring.
As is often the case, we started to find our rhythm from this point on, put a fair bit of emphasis on preventing their having any good opportunities, keeping them in the corners, etc. We didn't make the regular attacks we had been prior to opening the scoring but, to be fair, we were also beginning to become quite tired. Sitting on the bench as the final minute of the half ticked down, Merrilyn and I both commented on how spent we felt. I knew that Josh was struggling with his recoveries, Brenton and Tasha seemed to be holding reasonably steady. With less than a second to the siren Pauline got off what was probably the Rockers' best scoring opportunity of the game with a high hard shot from the slot from an intercepted attempt at a clearing 'pass' that sadly went right to her. Matt caught the shot and the siren went and I told Josh to catch his breath as he came off. 1-0 at half time with us playing a more settled game than our opposition.
The second half began, much as the first half did, with a tight ten minute tussle. They were desperate to get shots on goal and, to their credit, they succeeded in doing so. Significantly, however, all came from outside 'the house' and Matt dealt with them quite well. Our shots, on the other hand, tended to come from close in on the crease, and on the rush from, or through a crush in, the slot. At about the ten minute point, Josh put in a goal from one of his kamikaze assaults and I breathed a sigh of relief from the bench. It certainly feels better to have such an 'insurance goal' than not to. From this point, the game changed dimensions in the last ten or so minutes. They started finding it hard to get the puck out of their own end as we pressed forward. The game had swung into our hands and all we had to do was capitalise.
In the last ten minutes we scored three more goals. The first went through with five minutes to go, Merrilyn potted it after catching Natasha's pass, who herself had received it after a relief pass from her to me, recovering in D on the centre line, and subsequent return. A minute later I broke up the right boards, cut in towards centre across the high slot while being pursued, managed to flick a blind backhand laser shot into the near corner of the net. Neat shot. 4-0.
I played a role in our final goal, receiving a releasing pass from Josh near our goal as I skated up the left flank, drawing two defenders onto me as I held it up and allowed Tasha to get into position, cross ice pass to her and a quick lifted shot into an upper corner. Great shot. 5-0.
Two minutes to go and our last shift was on the rink. Me and Brenton sat it out on the bench, though I think we were both pretty right to go back on. It was interesting watching Josh's skating, you could see him hit 'the wall' as his power, technique and decision making all went by the wayside as he gutted it out to finish the game.
GP 8 G 8 A 11 Pts 19 +17 6/2/0
Inline 42
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