Matt,

I am interested in starting a training routine for hockey, but I have heard that this will make me "bulky" and slower on the ice. There seems to be a lot of conflicting information out there about this topic and I don't know where to turn or what to do. What is your advice?

-Tom, 15, Troy, NY

Tom,

It's funny that some myths STILL exist out there, even in the year 2009. You will undoubtedly improve your hockey performance by incorporating strength training into both your off season and in season routine. I could go on for days about why you need to do so, but in short, here are the main reasons why:

1.) Injury prevention. By strength training in a  full range of motion, stretching, and foam rolling, you will become more flexible, and less susceptible to muscle tears and strains. This reason alone should have you training!

2.) Increased lower body power. By increasing your lower body power (the ability to produce force QUICKLY) you will become faster, more explosive, and assuming your skills stay sharp, a BETTER hockey player. By getting your lower stronger, and incorporating dynamic effort movements like speed squats, box jumps, broad jumps, etc, you will definitely improve your lower body power.

3.) Increased shot velocity. Why do 16 year olds shoot the puck harder than 10 year olds? Because they are BIGGER, STRONGER athletes! Yes, it is that simple! By increasing your overall lean body mass and strength, you will have a much harder shot, which one would think would lead to an increase in performance!

Alexander Ovechkin: 6'2", 212 lbs....NOT afraid of getting "too bulky"!

If these 3 reasons are not reasons enough for you to stop reading this and head to the gym right now, I don't know what will get you going! Tom, don't worry about being "too bulky." No offense, but as a 15 year old athlete you have a loooong ways to go before that becomes an issue. Train hard, train smart, and watch the results come pouring in!

-Matt