In the world of sports, few spectacles match the fast-paced intensity and exhilaration of ice hockey that requires unparalleled athleticism, strength, speed, and power. At the heart of ice hockey lies the artistry of skating that entails players gliding powerfully yet effortlessly across the ice. And in doing so deliver bone-crushing body checks and explosive 100-mph slap shots.
At Michigan State University, Will Morlock physically prepares Spartan warriors for the demands of the frozen battlefield. The outcome – a 2024 Big 10 conference championship and a top 10 national ranking going into a potential run towards the Frozen Four and a national championship.
Here’s some insight into how Morlock is unleashing strength and power with the Spartan hockey program.
Tools to Sharpen the Spartan Sword
Although force production is fundamental to human movement and athleticism, the amount or magnitude and rate of force production also dictates the performance outcome. Taken together, these two parameters can be quantified and trained using various tools and methodologies.
The 1080 Quantum Syncro happens to be an extremely versatile tool that offers the ability to select both the load and speed during both the concentric and eccentric phases of any movement. This translates into a wide range of resistance options to individualize training to meet an athlete’s speed, power, or strength needs along the Force-Velocity curve. In addition, it provides real-time measurements of force, velocity, and power over distance or time.
As stated by another Big 10 hockey strength and conditioning coach, Cal Dietz of the University of Minnesota, says “It’s (1080 Quantum Syncro) absolutely the most effective tool that exists….”
Morlock tends to agree. “The 1080 allows us to train at a level of intensity and specificity that really does not exist with weights. It opens another level of the ceiling that allows us to train and develop our players.”
Using the Quantum to Test and Train
To utilize the full capacity of the Quantum, Morlock uses the device for both testing and training stating that “the test is the exercise, and the exercise is the test.” Common strength training exercises utilized in the Spartan hockey training program include the skater push (using a lateral wedge) and the rear foot elevated split squat for the lower body, and the half-kneeling single arm row for the upper body. Morlock adds that “strength testing through the isokinetic setting of the Quantum allows us to test force production unilaterally through the full range of motion in a safe and reliable manner.” Since testing is training and training is testing, the Spartans will train similarly to how they test which provides consistent tracking, and also the ability for athletes to stay motivated and compete with previous metrics, ultimately which allows for progressive overload and continued improvements along the force-velocity curve. “The consistent tracking of data may also prove important during return to play protocols of injured athletes” adds Morlock.
Given the importance of lower body strength and power on skating speed, multi-directional movements incorporated in the Power/Speed testing and training phase focus on the horizontal vector including broad jumps and lateral/rotational bounding variations. Morlock routinely utilizes the speed/power and asymmetry metrics provided from the Quantum. He also adds that “by manipulating the eccentric speed, we can perform our jumping and bounding exercises in a way that doesn’t produce any kickback on the completion of the jump” which adds to safety and reduction in tissue loading during certain phases of training.
Although exceptional lower body strength and power is vital in ice hockey, rotational upper body movements are also important as related to passing and shooting. Here, Morlock also utilizes the Quantum to allow for an explosive concentric movement coupled with limiting the eccentric stress at the completion of the movement. In other instances, Morlock uses a manual input of eccentric overload for primary upper body lifts like row.
Proven Results
The incorporation of the 1080 Quantum into the MSU Spartan hockey strength and conditioning program is supported by research. In a study published in the premier journal of the American College of Sports Medicine, it was found that training with the Quantum was just as effective, if not more effective, and more time-efficient as free weight or Olympic lifting for improving vertical jump and sprinting performance.
Will Morlock joined the Michigan State strength & conditioning staff in the summer of 2022, where he works closely with the athletic training and hockey analytics departments while using technology and applied sports science to train and develop the Spartan hockey program. He has also served as a strength and conditioning coach for the USA National Team Development Program, Muskegon Lumberjacks of the USHL, and Chicago Blackhawks.
