Increase Speed, Explosiveness and Endurance with the Fartlek Workout!
Fartlek is Swedish for "Speed Play." It is an interval workout that mixes moderate and hard efforts with a recovery period. The variable intensity of the Fartlek Workout trains the aerobic and anaerobic systems which will help increase speed, power and endurance.
This dryland workout is excellent for all hockey players, no matter your age or skill level. It can be performed alone or with a team. No weights or gym membership is required for this workout!
Fartlek Workout Setup
The setup is simple. Find or create a large square or rectangle that you will be able to run, jog and perform the exercises on. As shown in the diagram below a square field about half the size of a soccer field is ideal.
Workout Details: Start the workout by jogging on one side, transition to one of the lunge exercises, transition again to jogging, and then transition to another one of the designated lunge exercises.
A demonstration of one lap can be viewed below:
This is a great workout for hockey teams or groups. If you perform the workout with more than one person, you can switch up the leader each lap to keep everyone engaged! Blast some high tempo music to keep the energy up!
There can be a lot of variation in this workout so that it never becomes repetitive. We have listed 9 different exercises below that can be used for the lunges portion of the workout. You will also see three levels mentioned at the bottom of this post that you can strive to reach as you build up your leg strength and conditioning.
You will find some exercises are more challenging than others. For your first workout, take a look at the 9 exercises below and choose 6. You would then incorporate the 6 exercises into the "lunge" portion of the workout. You can mix and match the exercises on each lap, you do not have to do the same exercise both times on one lap.
The Fartlek Level 1 Workout could look like:
- Lap 1 - jog, exercise 1, jog, exercise 1
- Lap 2 - jog, exercise 2, jog, exercise 2
- Lap 3 - jog, exercise 3, jog, exercise 3
- Lap 4 - jog, exercise 4, jog, exercise 4
- Lap 5 - jog, exercise 5, jog, exercise 5
- Lap 6 - jog, exercise 6, jog, exercise 6
- 6 - 10 minute rest then repeat 1-3 times
- Note: the first time you do the Fartlek Workout, one 6 lap rep might be enough. Listen to your body.
Exercises to Use in the Fartlek Workout
Lunges
Single-Leg Bounding
Skater Jumps (45 degrees)
Lateral Striding Lunges
Stride & Cross Under
Stride Lunges
Skater Jumps With a Hold
Lateral Jumps With a Stick (use one leg to continue in one direction)
Down Time
Levels and Intervals
The workout can be divided into 3 levels and players can set a goal to reach level 3 in 8 weeks. The Fartlek Workout can be used as a one-off supplementary workout to your current program or it can be a staple in your training. If you commit to doing this program at least once a week for 8+ weeks you will see an increase in speed, explosiveness and power on the ice.
Level 1 (Weeks 1 - 3)
- Lap 1 - jog, exercise 1, jog, exercise 1
- Lap 2 - jog, exercise 2, jog, exercise 2
- Lap 3 - jog, exercise 3, jog, exercise 3
- Lap 4 - jog, exercise 4, jog, exercise 4
- Lap 5 - jog, exercise 5, jog, exercise 5
- Lap 6 - jog, exercise 6, jog, exercise 6
- 6 - 10 minute rest then repeat 1-3 times
- Note: the first time you do the Fartlek Workout, one rep might be enough. Listen to your body.
- Once you are able to do 3 or more reps comfortably you should move onto level 2.
Level 2 (Weeks 4-7)
Add an additional lap and exercise for each rep, so it would look like:
- Lap 1 - jog, exercise 1, jog, exercise 1
- Lap 2 - jog, exercise 2, jog, exercise 2
- Lap 3 - jog, exercise 3, jog, exercise 3
- Lap 4 - jog, exercise 4, jog, exercise 4
- Lap 5 - jog, exercise 5, jog, exercise 5
- Lap 6 - jog, exercise 6, jog, exercise 6
- Lap 7 - jog, exercise 7, jog, exercise 7
- 6 - 10 minute rest then repeat 1-3 times
- When you are able to do 3 reps, you should move onto level 3.
Level 3 (Weeks 8 - 12)
Add an additional lap and exercise for each rep, so you are performing 8 exercises consecutively followed by a 6 - 10 minute rest, repeat up to 4 times.
- Lap 1 - jog, exercise 1, jog, exercise 1
- Lap 2 - jog, exercise 2, jog, exercise 2
- Lap 3 - jog, exercise 3, jog, exercise 3
- Lap 4 - jog, exercise 4, jog, exercise 4
- Lap 5 - jog, exercise 5, jog, exercise 5
- Lap 6 - jog, exercise 6, jog, exercise 6
- Lap 7 - jog, exercise 7, jog, exercise 7
- Lap 8 - jog, exercise 8, jog, exercise 8
- 6 - 10 minute rest then repeat 1-3 times
Fartlek Workout Sheet
Off-Ice Training
If you can commit to doing this workout at least once per week along with other dryland leg exercises, you will notice a substantial difference when getting back on the ice the upcoming season. We have listed other leg exercises and off-ice resources you can use below:
- Heiden Dryland Circut
- Leg Explosiveness and Strength Bodyweight Exercises
- Skating Specific Bodyweight Exercises
- 3 Mile Mixer Preseason Workout
- Off-Ice Stickhandling Tips
- Off-Ice Conditioning Workout
- View all Off-Ice Resources
Credits
Ben Eaves and Ice Hockey Systems filmed these exercises at the Sport Stable in Superior, CO. Ben Eaves currently works with many College and Pro players during the off-season on developing hockey specific skills, strength, and conditioning. Visit Ben Eaves contributor profile if you would like to connect or consult with him about hockey player development.
Dry land