Off-Season Hockey Workout

Now that the Stanley Cup Finals are over and the NHL season is finished, many hockey players are preparing for the off-season training. The workout below is one that we use in our General Preparation Phase to kick off our summer training. We really like this workout because it combines the elements of speed with the elements of skating with some early season strength training.

LET’S GET TO WORK – HAVE FUN!........

Jogging 5min + 10min stretching in motion (Dynamic Stretching)
3x30m skip C (Can search “track a,b,c on You Tube if don’t understand how to do Skip A,B.C )

3x30m skpC Front scissors (Straight legs kicking to the front)
Rest 3-4min
3x ( 20m skpA into run 20m 65%) rest 60sek

2 x Circuit Rest 15sek After set 60sek
2 Point Plank - on elbows body in straight position sucking belly button in towards spine (Search You Tube under weight training plank exercises) (tummy facing down and then facing up) x 20” Push up (good posture - no sagging or arching of body) x10 Side Bridge or Side Plank (nice straight lines – suck tummy in) L/R x 20” Full squats hands front no weights x 12
Run alternate knee lifts 10sek

6x30”/30” DC 1’s™ (start with good skating position feet close together 4inches apart – from there extend one leg out to the side –feet always facing forward - and hold position for about a sec then bring back to starting position then repeat with the opposite leg. Follow this protocol for 30 sec of work 30 sec of rest)

6x30”/30” Baby Steps™ (drill will be done on a straight line that is approximately 30 meters long - bend legs to 110 degree and balance all weight on one leg with hips and feet facing forward proceed down line repeating 1 leg at a time – trail leg is tucked in with the knee touching the weighted leg’s calf and the toe facing straight down)

3x30”/30” Repeat DC 1’s

DB 1 Arm Snatch 2x4x 65% 5x6x60% Rest 60sek

Full back squats 5x12x 60%; Rest 90-120sek
Pair with Calf raises 4x15x rest 60sec

Lying leg curls 4x12 rest 60 sec
Pair with Abdominals –sit ups holding ball 4x12 rest on own

Standing leg curls- single leg 3x8 rest 60 sec
Pair with Lat pulldowns 3x10 Rest 60sec

Back extension Horizontal position don’t move 2x20sek with 5lbs held to chest Rest 90sek
Pair with Back ext classic down-up 2x10

Plate rotation 10lbs 2x8 each side rest 60sek (squat while holding a light wt 10lbs? while in squat position rotate to one side then back to middle and stand up. Carry on going to opposite side on the next squat down – keep hips as forward as you can and keep feet flat on floor!)
Pair with Incline Bench Press 5x 8 x 60%