National Hockey League Officials Fitness and Conditioning
This is a sample program for NHL Officials. As all people are different so are Fitness Programs, the following is used as a guideline with minimum standards for NHL Officials.
Consult your family doctor before starting any training program
Off season training
Start by setting some fitness goals for the start of the next season and focus on those throughout your program.
Incorporate and maintain good eating habits such as frequent small meals rather than a few large ones so your body is burning calories all day. Maintain a balanced diet between carbohydrates, fats and protein.
Incorporate a stretch and exercise routine before every training session.
5 days a week / Up to 2 hrs a day
Strength twice a week
Aerobics twice a week
Run, bike, roller blade or other activity once a week
Weight training utilizing a variety of programs with changes in repetitions, sets, tempo and exercises.
Push-ups using varying arm position and use of blocks
Sit ups, crunches – proper form is very important
Leg Strength (lunges, squats, step ups)
Use heart rate monitor to maximize training zones
Run – 15 min increasing to 60 min.
Ice sprints – 30 sec increasing to 60 sec.
Bike – 35 min increasing to 60 min.
Roller blade or Stairmaster
Jump rope and plyometric exercises with Resistance Bands to increase foot speed and agility
Cardiovascular Exercise (Run, Bike, Stepper or Glider)
Warm up (5 min)
1 minute increasing intensity intervals for 30 min in your target heart rate zone
One minute work, one to two minutes rest intervals
Lower the intensity if you are not recovering to your original Heart Rate after first work/rest interval
Cool down (5 to 8 minutes)
You should monitor Heart rate at all times
Maintaining fitness during the season
15- 20 minute warm up before games
Light jog, bike or jump rope to warm up muscles and joints and increase Heart Rate
Stretch and flexibility as a daily wellness program
Aerobic Exercise 2 or 3 times a week on non game days
Strength and Resistance exercises are done as travel and game schedule allows. Maintaining a base throughout the season will allow an easier transition into the off season training program and helps promote an overall healthy and productive lifestyle.