Repeat Efforts — Shift Simulation
Demo video coming soon
How to Do It
Perform repeated high-intensity work bouts that mimic a hockey shift — roughly 40–60 seconds of mixed-intensity effort (sprints, changes of direction, battles) followed by a rest interval simulating bench time, repeated for the prescribed number of “shifts.” Push hard through each bout and recover during the rest, simulating the work-rest pattern of a game.
Why It Works
Mimics the actual work-to-rest demands of hockey shifts, taxing the glycolytic and aerobic systems in the pattern they’re used in a game; trains shift-specific conditioning — the ability to produce repeated ~40–60-second high-intensity efforts and recover between them.
Hockey Transfer
Directly replicates the energy-system demands of game shifts — sustained high-intensity work with bench recovery; the most sport-specific conditioning for building the capacity to perform repeated full-intensity shifts across a game.
Coaching Cues
- "Work the whole shift hard"
- "recover on the bench interval"
- "repeat at game-like intensity"
Common Mistakes
Pacing the shifts (not game-intensity); rest intervals too long or short; form and intensity fading across shifts
Progression / Regression
more shifts, longer work, or shorter bench rest
fewer shifts, shorter work, or longer rest
Primary Muscles
Energy System
Glycolytic / aerobic (mixed)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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