Work Out Like an NHL Defenceman (with Michael Del Zotto)

Besides the cool job, diehard fans and gobs of money, professional athletes have something else that’s enviable: a machine-like physique. We spoke to Philadelphia Flyers defenceman Michael Del Zotto about his career, getting drafted and how he maintains a peak physique.

How early in your life was hockey a thing?

Well, being Canadian, hockey is almost a religion. Growing up we had a rink in our backyard and you couldn’t get us off of it. My brother and I would go right to it after school every day. Having that and an older brother to play with really cemented my love for the game.

Fans are able to watch the draft on TV, but what is the process like for someone actually going through it?

It’s pretty stressful. You have no idea what to expect. But that’s part of of the process. My name was eventually called 20th overall by New York. It was cool to have my family there beside me because they put in just as many hours to help me, and they’re the reason I’m there.

When your name was called, who did you hug first, your mom or your dad?

Oh, that’s a good question. I think it was my mom. Once your name is called you kind of black out for a minute. It’s so intense. If I had to guess, I’d say my mom, because I know if I didn’t she’d be mad. I’m a huge mama’s boy, too, so it makes sense.

The biggest thing I tell people is that they have to change their lifestyle. It’s tough but once you get into the routine your body doesn’t crave [junk] anymore.

What was your very first year in the NHL like?

The first year is always a huge learning experience. I was 19 and moving to New York after living in a town of 25,000 people. It was a huge adjustment. My roommate at the time was Brian Boyle and he helped me get used to everything. You go from playing against kids your own age to playing against men. You can’t help but be a little starstruck; my first game was against Sidney Crosby. You need to have the mentality that they’re trying to beat you and you’re trying to beat them.

What would you say are the major differences between playing your first game ever with New York and playing your first game with Philly?

My first game with Philly was my sixth year in the league, I knew how to train properly, and I knew the important ins-and-outs of the game. Now, as a 25-year-old, I’m noticing a lot of young kids coming in and not knowing that they have to take care of themselves throughout the season, as well as in the summer. When I was first in New York, I went out for dinner every single day for eight months. I didn’t know how to cook. I’ve come a long way to understanding my body and figuring out what to cook and how to make it run the way I need it to.

Let’s get into the health and fitness stuff. What are the biggest differences between how you eat during a season and in the off season?

To be honest, it’s pretty similar, and that’s what’s important. During the season, the only carb I have is brown rice, and that’s on game day. During the summer there are no carbs at all. My diet is typically lean protein, salads and vegetables with a little fruit here and there. Once a week, I’ll allow a cheat day where I can have sour candy, that’s my weakness. Some players’ bodies are different and can handle a lot more food. I know what my body reacts well to or doesn’t. My diet doesn’t change.

What about your fitness regime?

That’s actually changed quite a bit from my first year until now. I started with a new trainer two years ago and the biggest thing he taught me is that recovery and rest are your best friends. After my first and second season, I’d be practicing up to three times a day, and thinking more was better. I’ve come to realize that makes your body wear down early. I try not to push myself when I’m not feeling my best.

What would you say is your most effective workout?

I’d have to say would be ‘hang-cleans.’ It’s explosive and I find it makes me feel better on the ice. A good circuit workout is great because it pushes your body to the max. I’m a sucker for that. The circuit is 7 work outs that can include the assault bike, ropes, a landmine press, jump squats, and ball rotation. You go as hard as you can for 10-seconds, rest for 20, then do it again and again. By the end of it, you can barely stand.

What do you find is the most effective way of getting back into the mindset of game time?

Getting into tough work outs and getting out for that first skate of the season. It’s tough because no matter how hard you work in the summer, you can’t compare it to games, because you don’t have guys from the other team trying to rip your head off. It’s not the same level of competition. It’s tough to imitate.

What are your tips for anyone who wants to get into shape like a hockey player?

The biggest thing I tell people is that they have to change their lifestyle. You can train two or three hours a day, but if you cap it off with McDonalds or alcohol, it won’t work. I don’t eat carbs, sugar or dairy and almost no alcohol. Diet is your best friend. It’s tough, but once you get into the routine your body doesn’t crave it anymore.