AAPeakPerformance
HockeyStay strong, fast, and explosive all season long without burning out. This 4-week In-Season Phase 1 program is designed to help hockey players maintain peak strength, speed, and power as games intensify, while managing fatigue and promoting recovery through targeted programming.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Rolling
1 x 5:00
A2
Lax Ball Feet
1 x 2:00
B1
HeelWalk
2 x 1 @ 10
B2
Toe Walk w/Reach
2 x 1 @ 10
B3
Lateral Toe Walk w/Reach
2 x 1 @ 10
B4
APS Inch Worm
2 x 1 @ 10
B5
Bear Crawl Forward
2 x 1 @ 5
B6
Mini Band Lateral Walk
2 x 10
B7
Mini Band Clam Shell
2 x 12
B8
Mini Band Lateral Raise
2 x 12
B9
SL Glute Bridge
2 x 15
B10
Lunge to Press
2 x 10
C1
Med Ball OH Slam Cross Crawl
3 x 4
C2
Hip Loaded Rotational Med Ball Throw
3 x 3
C3
Depth Drop to Jump Cross Crawl
3 x 4
D1
Trap Bar DL
3 x 5 @ 8
D2
Partner Band Hip Drive
3 x 4 @ 8
D3
DB Floor Press.
3 x 6 @ 7
E1
Weighted Chin Up
3 x 6 @ 9
E2
1/2 Kneeling Around The World Med Ball Slam
3 x 4 @ 7
E3
Goblet Split Stance ISO
3 x 1 @ 0:10
F1
Cable Low Row
3 x 8 @ 7
F2
Plank On Hands w/Adductor Foam Roller Squeeze
3 x 1 @ 0:30
F3
2 DB Calf Raise
3 x 12 @ 6
G
Box Breathing
1 x 1 @ 4:00
A1
Foam Rolling
1 x 10:00
A2
Lax Ball Feet
1 x 5:00
A3
Lying Band Hip Distraction
2 x 1 @ 45
A4
90/90 Back Side Stretch
2 x 1 @ 1:00
A5
Scorpion
2 x 8
A6
Childs Pose
2 x 1:00
A7
Pigeon Stretch on Box
2 x 1 @ 45
A8
Frog Stretch
2 x 1:00
A9
Half Kneeling Hip Flexor Stretch
2 x 1 @ 1:00
A1
DeadBug w/Hip Flexion
2 x 8
A2
Bird Dog.
2 x 10
A3
Lying Adductor Squeeze Swiss Ball
2 x 1 @ 30
A4
Standing Dynamic Side Lying Sleeper
2 x 4
A5
APS Shoulder Car
2 x 4
A6
Body Weight Lateral Lunge Continuous
2 x 10
A7
Bear Crawl Forward
2 x 1 @ 10
A8
Plate Press To RDL
2 x 12
A9
Tall Kneeling Med Ball Side Toss
2 x 5
A10
Single Leg Hurdle Hop
2 x 4
B1
Barbell Front Squat
3 x 4 @ 0.8
B2
Seated Box Jump APS
3 x 3
B3
Bench 45 Degree Chest Supported Row
3 x 6 @ 8
C1
Landmine Split Jerk
3 x 4 @ 7
C2
Med Ball OH Slam Cross Crawl
3 x 4
C3
Band Hip Thrust w/Adductor Squeeze
3 x 8
D1
2 DB Bench Step Up
3 x 6
D2
SA Landmine Row
3 x 8
A1
Foam Rolling
1 x 5:00
A2
Lax Ball Feet
1 x 2:00
A3
Split Jack
2 x 1 @ 10
A4
Skip w/Arm Swing
2 x 1 @ 10
A5
SL Pogo
2 x 1 @ 10
A6
Lateral Shuffle
2 x 1 @ 10
A7
A Skip
2 x 1 @ 10
A8
DB Vertical Jump Continuous
3 x 4
A9
Split Stance Rotational Med Ball Throw
3 x 3
A10
Med Ball Around The World Throw
3 x 4
A11
Clap Push Up
3 x 4
A12
Split Squat Tuck Jump APS
3 x 31
If you want to stay consistent, stay healthy, and stay dangerous all season long, this program gives you the structure to do it. Every week is designed with purpose build early, recover smart, sharpen power, and prime your CNS so you show up ready to compe
Get In Season Phase 1
