CB Athletics
Hockey, Strength & ConditioningThis is the final 6 weeks of my off-season S&C program.
Strength. Power. Speed. Conditioning.
Everything is designed to have you ready when camp starts.
Show up to camp stronger, faster, and more prepared than ever.
1 sessions per week
Must use App app to view and log training
Program Training
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 Routine
Unless specified otherwise, do 8 reps of each (for single arm or single leg its 8 reps per side) - 3 Position Ankle Drill (3 to the left, 3 straight, 3 to the right) - Anterior Tibialis Raises - Wall Sit Lifts (calves) - Kneeling Side Plank (10sec) - Cook Hip Lift - 90/90 Front Leg Lifts - 90/90 Back Leg Lifts - Seated Hip Flexor Drill - Alligators - T-Spine Rotations - Floor Shoulder Slides - Side Bend Stretch
Prep
C
Dynamic Warm Up 1
Use about a 20m distance or do about 10 reps - Walking Pull and Reach - Walking Leg Pull Ups - Walking Lunges (no weight) - Walking Backward Lunges (no weight) - Straight Leg Kicks -Superman Walks -Spiderman Walks - High Knees - Butt kicks - High Skips - Carioca - Lateral Shuffle - Bear Crawl
D
CB Lean Fall Sprint
3 x 10
E1
CB Single Leg Hop to Lateral Jump
3 x 10
E2
CB Banded High Knee's
3 x 10
F
CB Hang Clean
3 x 5
G1
CB Trap Bar Deadlift
3 x 5
G2
CB Squat Jumps
3 x 3
H1
CB Banded Deadbug
3 x 20
H2
CB Band Overhead Pallof Press
3 x 20
Conditioning
A
Sled Push/Pulls
Sled Push/Pulls Add roughly 2 plates (90lbs) on the sled Circuit: 1 rep = Push the sled the length of your turf (about 15/20 meters) and Pull back 10 TIMES with 3 minutes rest between sets!!
Conditioning
B
Assault Bike Sprints 1
Assault Bike Sprints: 15sec WORK, 15sec REST x 8
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 Routine
Unless specified otherwise, do 8 reps of each (for single arm or single leg its 8 reps per side) - 3 Position Ankle Drill (3 to the left, 3 straight, 3 to the right) - Anterior Tibialis Raises - Wall Sit Lifts (calves) - Kneeling Side Plank (10sec) - Cook Hip Lift - 90/90 Front Leg Lifts - 90/90 Back Leg Lifts - Seated Hip Flexor Drill - Alligators - T-Spine Rotations - Floor Shoulder Slides - Side Bend Stretch
C1
CB Medball Chest Throws
3 x 8
C2
CB Medball Slams
3 x 8
D1
CB DB Bench Press
3 x 6
D2
CB Band Overhead Pallof Press
3 x 12
E
CB Landmine Split Clean and Jerk
3 x 6
F1
CB Incline Bench Bicep Curls
3 x 12
F2
CB Medball Jefferson Curl
3 x 10
G1
CB Weighted Push Up
3 x 5
G2
CB Dips
3 x 12
G3
CB Single Arm Farmers Walk
@ 20
Prep
A
Dynamic Warm Up 1
Use about a 20m distance or do about 10 reps - Walking Pull and Reach - Walking Leg Pull Ups - Walking Lunges (no weight) - Walking Backward Lunges (no weight) - Straight Leg Kicks -Superman Walks -Spiderman Walks - High Knees - Butt kicks - High Skips - Carioca - Lateral Shuffle - Bear Crawl
Conditioning
B
Track Sprints
Sprints: 3x 15 meter sprints 3x 30 meter sprints After each sprint walk back, take a quick breather before your next sprint. I want you recovered so you can put all your energy into each sprint!
Conditioning
C
Shuttle Runs "300's"
Shuttle Runs "300's" One Shuttle Run: 25 meters there and back, 6 times = 300 meters The goal is to be under 1 minute! 3 shuttle runs total with 3 min rest between.
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
CB Psoas Sit-Ups
3 x 10
C2
CB Hamstring Band Power Drill
3 x 10
D1
CB Lateral Single Leg Box Jumps
3 x 10
D2
CB Box Jumps
3 x 5
E1
CB ATG Split Squat Elevated
3 x 10
E2
CB Cossack Squats
3 x 10
F1
CB Pull-Up
3 x 10
F2
CB Prone Superman Arm Rotations
3 x 10
G1
CB RFESS Plate Rotation
2 x 10
G2
CB Band Pull Aparts
2 x 10
