I'm training a 27 year old male and I was wondering if you have some information on sports specific training for ice hockey (strength training, cardiovascular, and plyometrics) . His fitness level is excellent. He's been playing hockey since he was 3 years old and continues to play now. He works out regularly and is interested in increasing his performance.
This guy you are working with sounds like he should be playing professional or at least on a farm team. His skills are probably topped out, and you state his fitness level is excellent. This makes me think there is not to much room for improvement. He may be at some type of ceiling for performance? It is difficult to design a program for someone like this without data and observation. The more specialized someone is the more essential it becomes to personalize the exercise prescription. How does this fellow compare to his team mates and opponents? Is he excessively fatigued after games? These are a few questions that need to be asked to properly design something. However, I may be able to suggest a few things. The 53 year olds training program is not to bad. Obviously, some changes need to be made in the interval training area. Those changes should increase the duration of work 20-30 seconds and intensify the work up to 90-100% efforts. Recovery is up to your observation and how fatigued he becomes; usually 1:1 and 1:0.5 is used for hard core training. Another aspect to the interval workouts can be setting up a zigzag course of varying distances and widths and run him through with the same work loads as before. This makes him work real hard on angles and lateral motion which seems to be especially important in ice hockey. He may also wear a weighted vest to increase the core work load. Strength training should focus on single limb development and balance. Dumbbells are great for providing this. Aim at compound lifts of varying resistance; between heavy( 80% 1RM) and moderate loads(40-60% 1RM) with fast movements. Create different levels of stress by low, moderate and high work volumes. Variety and daily training manipulations are essential when dealing with high level athletes. Add plyometrics to the resistance training portion for both, the upper and lower body. Box jumps and rebound exercises for the response times and medicine balls of varying weights for power applications. Your keen observations are essential when it comes to applying any training suggestions. It is difficult to design something for someone without observing them. Try to change your normal routine a little at a time so your client does not get to sore from new movements. This also allows you to figure out what works and what does not work, what creates soreness or injury or anything else that pops up from new workouts. Good Luck and let us know how it goes.