Hockey Off-Season Prep/Strength Phase
Chris Bodo Training
HockeyFor those who want to take their Off-Ice training to the next level! The 8 week Prep and Strength Phase of this program is designed as follows:
Week 1- Prep/Mobility/Light Strength
Week 2- Eccentric Strength
Week 3- Eccentric Strength
Week 4- Yoga/Light Conditioning
Week 5- Isometric Strength
Week 6- Concentric Strength
Week 7- Concentric Strength
Week 8- Yoga/Light Conditioning
These 8 weeks are here to maximize your strength gains going into next hockey season. My final 4 week phase will follow this one, focusing on Power, Speed, and Conditioning!!
Prep
A
Foam Rolling and Soft Tissue
5-10 rolls per body part Roller: Calves Hamstrings Glutes Glute Medius Adductors Quads Lower Back (both sides of the spine, not on the spine) Upper Back (both sides of the spine, not on the spine) Lats Lacrosse Ball and Softball: Foot Hip flexors/groin Hips/glutes Psoas
Prep
B
Mobility/Activation 24'
1. Walk on toes - 20 steps (no video) 2. Walk on heels- 20 steps (no video) 3. 3 Point Ankle Drill- 9/side 4. Anterior Tib Raises- 20 5. Calf Raises- 20 (no video) 6. Assisted ATG Split Squats / Hamstring Stretch - 10/side 7. Assisted Cossack Squats and Stretch- 5/side 8. Cossack Squats- 5/ side 9. Elevated Pigeon Stretch- 20-40sec per side 10. Glute Bridge- 10-20 11. Prone Superman Arm Rotation- 5-10 12. T-Spine Rotation- 5-10 13. Chest Stretch- 10-20 sec/ side 14. Shoulder Circles Front and Back- 10 front, 10 back (no video) 15. T Jacks- 20
C1
ATG Split Squat
3 x 20
C2
Pigeon Rock
3 x 0:20
D1
Cossack Squats
3 x 6
D2
Seated Hip Flexor Drill
3 x 10
E1
Deep Squat Groin Stretch
2 x 30
E2
Psoas Stretch
2 x 30
Conditioning
A
60-70% HR Bike ride
Bike Ride 60-70% max Heart Rate 30-60min
Prep
A
Foam Rolling and Soft Tissue
5-10 rolls per body part Roller: Calves Hamstrings Glutes Glute Medius Adductors Quads Lower Back (both sides of the spine, not on the spine) Upper Back (both sides of the spine, not on the spine) Lats Lacrosse Ball and Softball: Foot Hip flexors/groin Hips/glutes Psoas
Prep
B
Mobility/Activation 24'
1. Walk on toes - 20 steps (no video) 2. Walk on heels- 20 steps (no video) 3. 3 Point Ankle Drill- 9/side 4. Anterior Tib Raises- 20 5. Calf Raises- 20 (no video) 6. Assisted ATG Split Squats / Hamstring Stretch - 10/side 7. Assisted Cossack Squats and Stretch- 5/side 8. Cossack Squats- 5/ side 9. Elevated Pigeon Stretch- 20-40sec per side 10. Glute Bridge- 10-20 11. Prone Superman Arm Rotation- 5-10 12. T-Spine Rotation- 5-10 13. Chest Stretch- 10-20 sec/ side 14. Shoulder Circles Front and Back- 10 front, 10 back (no video) 15. T Jacks- 20
C1
DB Chest Fly.
3 x 8
C2
Push-Up.
3 x 10
D
Chest Stretch.
3 x 0:15
E1
TRX Fly
3 x 10
E2
Prone Superman Arm Rotations
3 x 5
F1
TRX Row
3 x 10
F2
T-Spine Rotations
3 x 5
F3
Floor Shoulder Slides
3 x 5
Conditioning
A
60-70% HR Bike ride
Bike Ride 60-70% max Heart Rate 30-60min
Prep
A
Foam Rolling and Soft Tissue
5-10 rolls per body part Roller: Calves Hamstrings Glutes Glute Medius Adductors Quads Lower Back (both sides of the spine, not on the spine) Upper Back (both sides of the spine, not on the spine) Lats Lacrosse Ball and Softball: Foot Hip flexors/groin Hips/glutes Psoas
Prep
B
Mobility/Activation 24'
1. Walk on toes - 20 steps (no video) 2. Walk on heels- 20 steps (no video) 3. 3 Point Ankle Drill- 9/side 4. Anterior Tib Raises- 20 5. Calf Raises- 20 (no video) 6. Assisted ATG Split Squats / Hamstring Stretch - 10/side 7. Assisted Cossack Squats and Stretch- 5/side 8. Cossack Squats- 5/ side 9. Elevated Pigeon Stretch- 20-40sec per side 10. Glute Bridge- 10-20 11. Prone Superman Arm Rotation- 5-10 12. T-Spine Rotation- 5-10 13. Chest Stretch- 10-20 sec/ side 14. Shoulder Circles Front and Back- 10 front, 10 back (no video) 15. T Jacks- 20
C1
Goblet Squat.
3 x 10
C2
Glute Bridge.
3 x 10
C3
Jefferson Curl
3 x 5
D1
ATG Split Squats
3 x 5
D2
Cossack Squats
3 x 5
E1
Cat Cow
3 x 10
E2
Hip External Rotation
3 x 10
E3
Hip Internal Rotation
3 x 10
Put in the work and you will see massive changes in your strength!!
Get Hockey Off-Season Prep/Strength Phase
Taylor Accursi
Former Pro/College Hockey Player
Verified Athlete""Playing pro hockey for 5 seasons in the states and having a career where being in peak physical condition is important, I have had tried numerous strength programs. Bodo's program has truly gotten me physically to a level I have never been able to get to. I feel the strongest I have ever felt.""
Riley Stadel
Professional Hockey player
Verified Athlete""After suffering a knee injury I decided to work with Chris Bodo heading into my 7th year of professional hockey in Europe. His daily detailed program really helped me with knowing what my body needed and certain areas I had to attack in preparation for the season. I highly recommend Chris.""
