hi guys,

I think the key to a good training program is variety.

In the lead up to worlds, i mainly use cross training for recovery sessions but out of season, it is my main form of fitness.

Some of the cross training sessions i do are:

Cycling
Long ride - purely for general fitness, much more enjoyable than a 5km swim.

Interval (one or two minutes), two types first normal than as fast as i can go. the second type is normal, then dropping it down into the easiest gear and peddling as fast as you can.

Running
Agree with Gav Fartleck are great for training. try doing different distances. i.e shorter fartleck for speed, longer for endurance.

Alternatively if you have access to a set route, you could do intervals.

Long run is also good for aerobic, but your heart rate is generally a bit higher than cycling and its higher impact.

I also find hill sprints good, find a hill about 100m and do 10 reps, sprint up walk/ light jog back down, make sure you do a bit of a warm up and cool down run either side.

Another program that Razor uses and i have tried a bit, Trust me it hurts, doing intervals, holding your breath. i.e 100m on, 100m off.

In terms of strength the obvious one is the gym, although i think you can do most of your strength work at home or by making up a bit of a boot camp session where you run, do pushups, situps etc.

While i have never used it, i definatley think rock climbing is a good compliment for hockey.

Other things to try, boxing (upper body), pilates (core strength), yoga (flexiblility and core strength).

Final thing, try and integrate training into day to day activities, like holding your breath going up stairs, tunnels etc or tightening abs while you are on the phone. Eventually they all add up.

Hamish