4x5 Squats and Hockey

[Boondock]

I've been doing Rippetoes starting strength program and have been getting noticably stronger. Unfortunately doing such low reps (4x5) Is begining to affect my Hockey play. I play twice a week and since doing this program my legs burn out much more quickly, usually in the first 45 seconds of a shift. It dosnt bother me that much since its only a recreation leage but im wondering if theres any way to prevent this.
If I raise my reps on squats to 10 or 12 will my strength gains slow down?

Would doing something like stair climbing as my cardio help?

Any supplements to help keep my legs charged?

Or do I have to just choose one, Playing hockey or getting stronger?

Any advice?

[Eric3237]

Well you really should be doing 3x5. That in itself would cut down the volume and could help some. The higher reps mean handling less poundage and although you could still add strength that way (especially for a beginner), you would most probably not be able to progress in strength anywhere near as long.

Now don't quote me on this but I'd say that it's volume that is going to have the longest running fatigue and will be the most likely to affect your legs in hockey (at least until you are handling some really big intensity at the volume your at now...meaning 3x5).

To put it another way, it's more likely the amount you are doing that is affecting your legs in hockey rather than the weight you are using. So drop the volume. Even though intensity certainly plays into it, meaning you could do "endurance reps" of say 20 or more with no problem, I've a feeling that a couple three sets of 8-12 would be worse, not better, when you couple the greater volume with the frequency of the program. Doing strength work in itself is not going to bring down your endurance although I'm sure a lot of people think that it would. On the other hand adding in cardio with the idea idea that your legs need more endurance could just mean more work, more fatigue, less time to recover...you get the picture. That would stand to reason if the "cardio" was of a high intensity nature and therefore close in nature to what you are doing now. Maybe slow steady state cardio wouldn't be a problem but the question is would it really help. I'm pretty sure Hockey isn't like a slow jog .

I really don't know anything for sure. The one thing I can be pretty definite on is to drop the volume on the Rippetoe.I mean your squatting 3 times a week. But no I don't think you need to choose one or the other at all. I'm positive that Rip himself has put similar athletes on this very same protocol many a time .

[Boondock]

Thanks for the insight Eric.
Sounds like you're suggesting I go Back to 3x5 and cut it down to twice a week instead of three times...Right?

[Playmaker7]

I always seem to feel better on the ice after squats. Legs feel more lose and my stride seems stronger and faster. I squat tuesdays and skate for the first time wednesday and then I might squat again Friday and then I'll skate either saturday or sunday again.

Squats will definitely help you in the long run for hockey. I just stated seriously doing them now that Im a gym member and I've already seen improvements in skating. But if you had to pick between the two, hockey is the obvious choice.

[Eric3237]

^^^^You could cut it down to twice a week if you want. If it concerns you I think that is a perfectly reasonable thing to do. But I think you shold still do a lighter squat on the day in between. You could reduce the volume a little on that and reduce the load to 75% or so of the first squat workout. This will help your progression. Or maybe do a front squat (personally I like the lighter squat better). The light squat would not need to progress at the same rate as the normal squats.

[Scorcher2005]

Do not put ice on the muscles after working out.

[Eric3237]

LOL, what, Scorcher? That's what I call a non sequitur

[johnytufnuts]

this might help...i play hockey too ......u want to work your legs hard and skate in the same day.....it's good for your on ice endurance and over all strength.....i know it burns like a mother fucker during your shifts.....but you gotta fight through it...u can also try lifting after you skate too..or try lifting early in the morning so u have more time to recover before u skate...and after your done skating and lifting u should go home and take a cold tub.....you will feel a hell of alot better.....and right now i am doing 12 reps on my leg exercises and skating twice a week and i feel fine maybe u can try that.....well i hope i could be of any help