Fitness Testing and Workout Programming

Fitness Testing and Workout Programming

​Outline

• Fitness Testing

• Understanding Periodization

• Workout Planning

• Individual Goals

Labelling

At the start and end of every season we perform fitness testing. Currently what testing parameters do we complete? ​

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Sit and Reach

Vertical Jump

Standing Broad Jump

Chin-Ups

Beep Test

10m Agility

Bench

Poll

For next season you all have the choice of adding a testing parameter to fitness testing.

• I like the testing as is and do not want to change it.

• I like the idea of adding a parameter to the testing.

Poll

If you had a choice in adding an exercise, which one would you choose?

• Vertical Jump

• Bench Press

• Other

Open Ended

If you selected "Other" please elaborate. If you did not select "Other" please respond by typing "None" or "N/A."

Fitness Testing Parameters

I will post the final fitness testing parameters once everyone has completed this lesson and I can tally up what the team choice is.

Poll

Do you know what the term "periodization" means in terms of physical activity and fitness?

• I have heard it and I know what it is.

• I have heard of it but I don't know what it means?

• I have not heard of it.

The planned manipulation of training variables (load, sets, and repetitions) in order to maximize training adaptations and/or goals.

​Periodization

​Building workouts that are specific to you, what your body needs and what your goals are promotes intrinsic and extrinsic motivation

It is a life skill you can continue to use when playing hockey is no longer a viable option/opportunity

Why?

Over the next 2 months you will all be placed into one of three groups, based on what area you want to focus on.

We will learn how to build a 12 week program that will help us build towards our goals over the spring and summer.

How?

Programming

• #1 Speed and Agility

• #2 Strength and Conditioning

• #3 Hockey Specific Skills

• Additional: Flexibility and Mobility

Groupings

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This is the format we will use to build out the 12 week programs.

We will work together to figure out which exercises will best enhance our individual programs.

Program Building

On the next slide you will have the next 10-15 minutes to fill out your goals on a Google Form.

Grade 12's I will need you to hold off on filling out this form as I will have you complete these by Thursday.

​Where to start?

Google Forms: Sign-in

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​Find out the following Information for your Google Form:

1. Head Coach's Email of your university/college team.

2. What on-ice fitness testing parameters your team will complete at the start of their season.

3. What off-ice fitness testing parameters will your team complete at the start of the season.

4. How often will you perform on and off ice testing during the season?

​

Grade 12 Tasks:

Google Forms: Sign-in

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Looking forward to the next few weeks. :)

We will revisit your goals and I will place you in your groups based on what you chose. As well, if there is a group I feel you belong in and you chose a different one. Then we will have a conversation on Thursday.