Ever feel like you’re skating through mud by the third period?
Wonder why your legs burn out after just a couple of shifts?
I’ve coached countless beer league players who struggle with this exact problem. Most believe they need fancy skating drills or more ice time to improve their speed and endurance. But what if I told you the simplest solution is something completely different – dropping excess body weight and building muscle?
The payoff is tremendous: increased speed, quicker direction changes, and most importantly, having gas left in the tank when everyone else is bent over their sticks.
For most beer league players, the reality is harsh. Carrying extra pounds makes every movement on ice more demanding. Each stride, turn, and stop requires significantly more energy when you’re lugging around 20, 30, or even 50 extra pounds. It’s literally like wearing a weight vest during every game!
Meanwhile, most guys try to fix this by just playing more hockey, hoping that weekly games alone will somehow get them in shape. But that approach is fundamentally flawed – like expecting to build muscle by lifting weights just once a week. Without addressing the root cause, players remain frustrated, slow, and exhausted game after game.
I experienced this firsthand with my client Patrick. At 33, with young kids at home, he decided to return to beer league hockey after years away from the game.
The problem?
He was carrying an extra 30 pounds and feeling every ounce of it on the ice. Initially, Patrick thought just playing more would get him back in shape. He’d drag himself to games, feel completely gassed by the second period, and wonder why he wasn’t improving. His frustration grew with each disappointing performance. I could see his love for the game fading as he struggled to keep up.
That’s when we changed the approach entirely. Instead of trying to skate his way to fitness, we tackled the real issue: his excess weight and lack of strength. We implemented simple nutrition changes – protein shakes for breakfast, chicken wraps instead of burgers, and healthier snacks. We added just three 45-minute strength training sessions weekly, focusing on building functional strength rather than bodybuilder aesthetics.
Nothing extreme, just consistent, practical changes that fit into his busy life as a working dad.
The transformation was remarkable. Over several months, Patrick dropped 30 pounds. When he returned to the ice, teammates couldn’t believe the difference. He wasn’t just keeping up anymore – he was dominating. His first three strides became explosive. He maintained speed through entire shifts. Suddenly, he was winning puck battles against younger players and still had energy in the third period.
But Patrick wasn’t alone – I’ve seen this same pattern with dozens of clients. One dropped 20 pounds and discovered newfound explosiveness in his first strides. Another lost 25 pounds and described it as “finding an extra gear” he never knew he had.
If you want similar results, here’s how to start:
- Begin with nutrition basics: Increase protein intake, reduce processed foods, and practice portion control. Small, consistent changes add up
- Implement basic strength training: Just 2-3 sessions weekly of squats, lunges, and core work builds the foundation for explosive skating.
- Track your progress: Daily weigh-ins and noting how your gear fits provides motivation and accountability.
- Stay consistent: Following the plan 80% of the time is enough to see dramatic improvements.
Ready to drop the weight and dominate beer league?
Check out my Ditch the Beer Gut Blueprint here ➡️ https://martystrength.com/bllt-squeeze
