Hockey + PPL Plan

[userYC7SWVMQOAI]

Hey Guys,

I’m following nSuns 5/3/1 6 day plan and also play hockey in college. We are only skating 3 times a week but with lifting 6 days i feel very fatigued.

Would it be best to switch to doing the nSuns 5/3/1 3 days a week and upper/lower 2 days?

Thank you!

[TolerantLactose]

Is that 3 games/week or does that include practice?

[FurtadoZ9]

I would scale it back to 4 days a week.

upper
lower
off
upper
lower
off
off

[BG5150]

Sports have 3 seasons:

Off season. This is when you get stronger and faster and try not to let your skills get rusty. Lift heavy and hard. Or lots of speed and agility work. This is when your body changes and grows.

Pre-season. Work on skills. Focus on bringing weak skills up to par while keeping strong skills strong. Learn new skills. You lift/train to maintain. Small strength conditioning gains.

Season. Focus on sharpening all skills, strong, weak, new. Lift/train to maintain. Very little gains, focus is on sport not training.

[TAWS6]

Combining PPL with hockey sounds like a terrible idea. 3-4 days of lifting max.

[sooby]

What's your goal?

If the end goal is to get better at hockey, BG5150 would be how you would do it traditionally



If your goal is just to build muscle, get bigger but you play hockey in college because you enjoy it and are not necessarily looking to go professional or semi-pro it would be different. With that said a PPL during a hockey season seems like a terrible idea. I would aim for maybe 3-4 days a week and keep your workouts efficient.

[StinnerOzz]

I play recreationally, but pretty intense and always at my intended best since some of the guys I play with are college, semi-pro, or even pro talent. I'm a normal guy AND almost 40, so it takes everything in me to hang. That said, I figure my hockey & lifting schedule isn't too bad. I play year-round so there's no downtime, and I want to enjoy everything all the time.

Under normal circumstances I play 2-3x per week, and do 2-3 low-vol/high-intensity upper days along with 1 moderate-vol moderate/high-intensity leg day. The 1 leg day, for me, comes down to a proper mix of tonnage and some hypertrophy work, but my goal for my physique is very bodybuilding-centric. Training on a pure powerlifting plan might need different tactics. For me, I'm sore just long enough to be playing again 3-4 days afterward. Leg day is the day after my last game of the week, then the upper days are in between the games.

With all this time off from playing lately, I've come to do legs 2-3x per week with a low-volume/high-intensity plan. My DOMS and fatigue is gone at ~2 days, so depending on my upcoming hockey schedule I will likely be doing legs like this 2x per week in between hockey.

Just an idea for working your schedule around skating, depending how sore/fatigued you get. Fatigue is more damning than soreness though, you can skate with pain but you can't skate when your muscles won't fire.