The 82-game NHL season is like a marathon. "So you have to build your foundation in the offseason," says Montreal Canadiens center Alex Galchenyuk, who is in his fifth year with the team. “You have to stay strong the whole season.”
Here are four ways the 23-year-old prepares his body for the season—and how you can improve yours, too.
Develop Explosiveness
Galchenyuk trains for two weeks during the offseason in Belarus, where his grandparents have a summer house in the woods. To maintain his powerful shot, he strengthens his hips by hurling tires into a hockey net.
He also runs hills with a tire strapped to his waist. “It’s perfect for cardio and explosiveness,” he says. “It’s mentally draining too.”
Your move: Try medicine ball wall throws. Stand sideways 3 feet from a wall, rotate through your hips (not your lower back), slam the ball against the wall, and catch it. Do 10 on each side.
Bulk up on protein
After his workouts to recover and build muscle, Galchenyuk mainly eats meat for protein—chicken or usually two steaks a day. He also balances his diet with a lot of rice and pasta for energy. “I try to eat as healthy as I can, but I’m not crazy about diets,” he says. “I just give my body whatever it feels like eating and if it isn’t the ‘healthiest option,’ I know I will train it off anyway.”
Your move: Try these 13 easy ways to get more protein in your diet. Also, whip up this cheesesteak omelet recipe for a protein-loaded breakfast or a post-workout meal.
Toughen Your Torso
A strong upper body is crucial for both throwing checks and absorbing them. Besides bench and dumbbell presses, Galchenyuk performs weighted pullups with a heavy chain draped over his shoulders, going slow on his way down and doing max reps just for the challenge. Here’s a look at those chains:
“I started playing in the best league in the world when I was 18 years old,” says Galchenyuk. “I’m putting in the work to get to the next level.”
Your move: Instead of using the chain, you can try holding a dumbbell with your feet, completing as many reps as you can.
Build Bionic Legs
“The legs feed the wolf,” famed hockey coach Herb Brooks used to say. In a typical game, a skater goes all-out for about 30 shifts of 45 seconds each. Galchenyuk still does the basics, like squats and lunges. But he also does beach workouts at his offseason home base, Miami. A favorite: He sets up 15 to 20 hurdles and jumps them all without stopping. The sand provides resistance to hone his speed and build his foundation, he says.
Your move: If you don’t live near a beach, hop from side to side over a cone for 30 seconds. And pretend you’re on the beach.
