Anyone involved in ice hockey has noticed the growing popularity of weight training among players of all ages.  Players and coaches at all levels are realizing the importance of weight training and the benefits that are associated with it.  Proper weight training improves performance and reduces the risk of injury.  There are however, a handful of still lingering misconceptions when it comes to weight training.  Unfortunately, it often takes many years for well established, scientific information to dissolve old-school, unsubstantiated beliefs.  The purpose of this article is to "shoot down" the four most common myths still associated with lifting weights.

     Probably the most common misconception associated with weight training is the belief that weight training is harmful for youngsters before the age of puberty.  While the experts in the exercise and medical fields feared that this might be the case in the 1970's, it is no longer an issue or point of controversy.  The root of this misconception stems from the initial studies done on pre-pubescent weight-lifters.  In a handful of these particular studies, injuries and growth plate fractures occurred in some of the adolescent weightlifters.  The growth plate is an area of major concern because it is not fully strengthened in kids, and is therefore more susceptible to being injured.  A growth plate fracture in a child could possibly result in a limb not reaching its full potential length.  These early studies and this valid concern led many to conclude that weight training was harmful for children.

     It is extremely important to understand however, that later review of these early studies revealed that improper technique was being used, maximum lifting (heavy weight for a single repetition) was taking place, and/or qualified supervision was not present.  Most importantly, in many subsequent studies involving qualified instruction and appropriately prescribed training regimens, there have been zero growth plate fractures reported.  The research indicates, and the experts and leading organizations in the exercise and medical fields concur.  Pre-pubescent weight training performed properly is safe and beneficial.  Both the American College of Sports Medicine and the National Strength and Conditioning Association have position statements consistent with the preceding information.

     Another lingering misconception associated with weight training is that it will reduce or limit flexibility.  This myth also began in the early days of weight training.  Many coaches, in a number of sports, would not allow their athletes to weight train in fear that the players would become "tight".  Today, you can not reach a high level of play in hockey, or in most sports, unless you seriously weight train.  The research in this area is also well established, and there is no controversy among the experts.  Lifting weights properly, and through the full range of motion, will allow you to at least maintain , and most likely actually increase your flexibility.  It is actually inactivity, or not using the muscles that will reduce flexibility, not working them in the gym.  The tightness that is felt immediately after a training session is only temporary, just as is gasping for air after a three mile run.

     A third myth that is thankfully no longer as prevalent as the preceding two is the belief that there is a tradeoff between strength and speed.   The misconception that weight training makes you slower could not be further from the truth.  Muscle or strength is what moves the body.  Even without seeing all the research, all one needs to do is turn on the television and watch a hockey game.  Big, strong, powerful hip and thigh muscles make today's players quicker and faster than ever.  One of the major reasons for improved performance in sport is the higher strength levels of the athletes.  If you as a hockey player increase the strength of your muscles through weight training, especially the muscles of the lower body and trunk, you will move quicker and faster on the ice.  Unfortunately, this realization has led many athletes, in most sports, to turn to dangerous substances such as steroids to increase strength and thus speed.

     Yet another still lingering myth about weight training is the belief that it will make you less coordinated or less skillful.  In fact, not only does weight training not limit or reduce coordination and "soft hands", it actually can enhance coordination and skilled movements.  Performing exercises that involve many muscles of the body simultaneously, such as squats, lunges, military press and cleans, actually trains the muscles of the body to work together more efficiently.  As a result, coordination and smooth efficient movement of the body is improved.  This does not mean that you can spend all your time in the weight room, and neglect practicing the skilled movements themselves, such as stickhandling and passing.  Weight training in conjunction with practice, however, can improve coordination and thus enhance skilled movements such as skating, stickhandling, and shooting.

     Rest assured, even though you still may hear one of these slowly dying weight training myths from an old school coach or physician, the evidence is well established.  The scientific research and literature indicate, and the experts in the field concur, proper strength training is not harmful to youngsters, does not reduce flexibility, does not make you slow, and does not decrease coordination.  For better and safer hockey, weight training should be a regular and important part of a hockey player's regimen.

     Ed Kubachka is an exercise physiologist and certified strength and conditioning specialist (CSCS).  He currently teaches fitness classes at West Chester University, and runs a privately owned business, Optimum Performance Training.  He works with athletes and teams from the mite through professional level in the areas of performance enhancement and injury prevention.  He currently lectures for USA Hockey, and has produced two videos and a manual on conditioning for hockey.  You can visit his website at optimumpt.com, or e-mail him at info@optimumpt.com.