I’ve gotten several e-mails lately regarding our energy system work for our hockey players at Donskov Strength and Conditioning.  Typically, during the off-season, players start with four weight room touch points/week and slowly move to three as ice touches start to increase (more can be found here).  The plan is under-pinned by the high-low model famously pioneered by Charlie Francis. During a weekly micro-cycle, three high days are programed consisting of acceleration and sprint-based work, and two low days consisting of tempo runs.  This will change ever so slightly three weeks prior to training camp when alactic capacity and lactic power work will be programed in preparation for training camp. A four-week snapshot can be found below.


Monday/Wednesday/Friday = high days. Tuesday/Thursday = low days

In terms of dosing volume void of GPS technology, we have relied on research.  In particular, a research study by Lignell et al (2018) investigating the analysis of high intensity skating in high caliber ice hockey.  Here are several important findings based on a sample size of 36 National Hockey League players using multiple camera computerized tracking system (Amisco Pro): 


Key Findings: 

Dosing Volume:



Our goal is simple, prepare the athlete for the demand of sport.  We use a combination of current research, underpinned by the high low model.   We have found this blend of science and pragmatic application to be optimal for our athletes at the current moment.