Frequently Asked Training Questions

Contact the app provider’s support – most of the time, we are unable to do anything from our end: TEAMBUILDR Support

Weekly training poundage for most exercises is established from a 1 Rep Max (1RM). Our programs will never perform a 1 Rep Max, rather we will frequently use an estimated 5 Rep max (5RM) which is the amount of weight you can perform an exercise for 5 repetitions. We also have a 5RM Chart to help to get started. The first 4 weeks of both the In-Season and Summer are our On-Ramps periods. We utilize lighter weight with more repetitions to allow the athlete time to properly learn and execute basic movement patterns. It will take some time to find the appropriate training weight. Don’t chase numbers. It is far more important to execute proper form than it is to use an improper weight and risk injury. Always use proper safety spotters when training with heavier weights.

Once your training 5RM is established, DO NOT do more reps or add poundage unless specified. Of course, if you feel the weight is too heavy, my all means lower your training weight. During a twelve-week training block, most athletes should improve +/- 30 pounds on the basic lifts. That’s only 2.5 pounds of improvement per week. All of this is already calculated in your program. Failure to comply or execute the number of reps prescribed will greatly reduce your chances of improving. So again, NO, unless otherwise specified, DO NOT do more reps or add poundage to your prescribed training weight.

Unless specified, the rest period between sets is typically 2:30 for the heavier primary lifts. Training with a buddy also helps, not only with safety, but with following the, you go, I go training pattern. Some exercises will be performed as a super set (SS), which means there is NO rest between exercises. Only after both movements are completed. Other wise 1-2 minutes.

It is extremely helpful to train with a partner or under the supervision of someone who can not only help you train safely but can also help you learn and maintain proper form throughout your training. Demonstration videos are included with each exercise. But even the most experienced athlete needs advice every once and awhile. Again, form is ALWAYS more important than weight.

Post training videos in the message thread for that day’s workout. The general team message thread is for non-workout-specific questions and chatting.

Having such access to these pieces of training equipment is extremely beneficial but not entirely necessary. Your conditioning program will also include 100 yd Tempo Runs and Short Shuttles. Simply repeat either of both to replace Bike or Slide Board Interval Sprints. A Heart Rate Monitor is a very valuable tool and a very wise investment to use throughout your hockey career. We also offer discounts through our Partners for the purchase of this equipment.

In order to determine your appropriate training RPM’s, we perform a Max Effort 2 mile test using an Assault Bike. During that test you attain and record your Average HR, Average RPM’s and a 60 sec HR Recovery. Maximum Aerobic Speed (MAS) is simply the lowest speed/velocity at which maximum oxygen uptake (VO2 max) occurs. MAS = Average RPM’s. You will then be required to train at RPM 110-120% MAS as specified for training intervals. Use or MAS Chart to calculate your training RPM’s and proper 60 sec Recovery HR. We then repeat this Bike Test at the end of the Summer to compare. The fitter you are the shorter time it takes to perform the test. Your 60 sec HR recovery should be <80% Max HR.

Find somewhere flat with good traction to prevent slipping when Training Speed and Change of Direction. Look for a park or access to a football/soccer field when performing Tempo Runs or Short Shuttles. That helps measure appropriate distances as well as running on a softer surface to reduce impact during sprints.