Summer training is coming up which means longer on-ice hours, more intense off-ice workouts, and spending a large portion of your day in the arena.

If you’re looking for mental preparation, refer back to our blog on summer training. In this post we will be covering the basics of how to prepare your body physically for the increase in volume and intensity that goes hand in hand with summer training.

There is no doubt that you will have regular aches and muscle soreness during summer training— in fact, it’s expected. You are revving up for the upcoming season, it is important to push yourself! However, moving too quickly into a difficult training plan is cause for injury. Your body needs to be slowly introduced to the intensity you want to bring it to. Take weight lifting for an example: you wouldn’t go from lifting 10 lbs to 25 lbs in one day. You would make small progressions to avoid potentially serious muscle damage. Small progressions can be the following:

* Adding 2 reps each workout

* Increasing reps with lighter weight before moving to heavier weight

* Adding 10 seconds each workout to timed exercises like the plank

Keep your progressions slow and steady. This is a principle you can follow all year round. For example: your off ice program should slowly increase in difficulty week by week— whether that be in weight or repetitions. Our program is designed in quarters and to steadily increase in difficulty and intensity. In other words, our spring training slowly builds, preparing your body for the hard work summer brings!

Unsure if you are making progress? Keep track! From how many repetitions of an exercise you can do to how your muscles feel after the workout, record everything! This way, you can look back week to week to see if you feel less tired, increase your reps, and ultimately gain strength and endurance.

Note: keep track of how sore you are up to two days after a workout because muscle soreness can be delayed.

It is important to listen to your body through summer training and take recovery seriously! This means: stretching, foam rolling, staying hydrated, eating enough healthy foods, and taking salt baths. If you experience pain that limits your range of motion and your ability to give 100%, talk to your coach and trainer. Remember, summer training is about longevity— train smart!

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