POSTERIOR-CHAIN TRAINING
The glutes and hamstrings, and in fact the long adductors,are often referred to as the posterior chain and are worked with exercises that prioritize the motion of the hip over the knee. These exercises can also be referred to as hip dominant exercises. This is in contrast to the previously illustrated one-leg squat variations most frequently referred to as anterior-chain or knee-dominant exercises.Knee-dominant or anterior-chain exercises all bear a strong resemblance to squats. However, there are four critical areas of posterior-chain training.
Hip-Hinge Exercises
Straight-leg dead lifts and another poorly named exercise, the Romanian dead lift, are examples of hip-hinge exercises. My preference is for the single-leg versions. With one-leg straight-leg dead lifts, functional capability of the hips is enhanced while lumbar loads are minimized.
Bridge Variations
Bridge variations include double-leg and single-leg versions, which progress into slide board leg curl exercises. Bridge exercises allow a functional,closed-chain leg curl. The glute is used initially to extend the hip and later is used as a stabilizer while the hamstrings flex and extend the knee. These are excellent exercises to train the hamstrings.
Hip Lifts
The hip lift takes the bridge variation to a higher level and is actually the best way to train the glutes. I call the shoulder-elevated hip lifts “the best exercise wenever do.” These can be done off any surface approximately tibial height, usually an 18" Plyo Box or a standard exercise bench is used.
Lower Pulls
The fourth category is best described as lower pulls. Both walking lunges and slide board lunges fall in the lower pull category. Many people consider these knee dominant exercises; however, I disagree. The best way to describe these exercises is by the comparison of horses and zebras. By appearance, we would assume the animals are related, but they are not. The same applies to lower pulls and knee-dominant exercises. Although they look similar,the effect is far different. Lower pull exercises, like hip hinges and hip lifts, affect the glutes and hamstrings to a greater degree than the quadriceps.
CONCLUSIONS
The process of developing ice hockey players is complicated by the need to develop strength, speed, power, and conditioning. To train ice hockey players, all quantities must be trained and treated relatively equal. Too much work in one area can result in decreases in others or in injuries. In order to develop an effective program, it is important to analyze the demands of the game and not be a slave to conventional wisdom. When I began training hockey players over 20 years ago, the sport was dominated by stereotypes. Weight training was frowned upon and aerobic training was viewed as the key to improvement.By examining the training of speed and power athletes and applying the same concepts, we were able to change the paradigm of hockey training and develop programs that improve performance and prevent injury. In the process, we were able to develop some of the world’s fastest skaters.Remember, the ice hockey player is a sprinter who is going to experience high-speed collisions. Preparation must match the demands of the sport: hockey demands strength and power.