8 Week Hockey Hypertrophy

Integrate Sports

Hockey
Coach
Henry Davies

Are you tired of getting beaten during physical contests? Want to increase your physicality and become stronger on the field? This programme was built to provide hockey players with the tools and programme to get bigger and stronger.

Over the 8 week programme you will develop muscle, gain strength and apply it to the field in a progress, considered way.

This is the plan for hockey players wanting serious results from their training.

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Hockey specific
Training geared to maximising on field performance through carefully tailored planning.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Equipment
Required
Barbell // Dumbbells // Bumper plates
Recommended
Resistance bands // Chin up bar
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Sample Week
Week 1 of 8-week program
Sunday
Total Body

Movement Prep

A

Movement Prep (Hip/Thoracic)

Complete this sequence for 5-10 minutes to prepare you for the upcoming session. Complete 10-15 repetitions per movement, gradually increasing the speed of the movements as you move through the series. Try to increase the stretch slightly on every rep, and focus on any areas of particular tightness/limitation. Rest 10 seconds between movements.

B

Barbell Back Squat

3 x 8 @ 75 %

C

Barbell Romanian Deadlift

3 x 8 @ 75 %

D1

Single Arm Bent Over Row

3 x 12 @ 70 %

D2

DB Bench Press

3 x 8 @ 75 %

E1

Single Leg Calf Raise

15, 15, MAX

E2

Lateral Raise With External Rotation

3 x 15

Trunk Circuit

F

Trunk Circuit

Complete the following for this circuit: - 150 reps in total - Keep going until the total rep target is completed - 15-20 reps per exercise - 10-15 seconds rest between exercises - Aim to take no longer than 10 minutes to complete this

Tuesday
Upper Body

Movement Prep

A

Movement Prep (Hip/Thoracic)

Complete this sequence for 5-10 minutes to prepare you for the upcoming session. Complete 10-15 repetitions per movement, gradually increasing the speed of the movements as you move through the series. Try to increase the stretch slightly on every rep, and focus on any areas of particular tightness/limitation. Rest 10 seconds between movements.

B

Incline DB Bench Press

3 x 8 @ 75 %

C

Bent Over Row

3 x 8 @ 75 %

D1

1/2 Kneeling Alternating Overhead Press

3 x 12 @ 70 %

D2

Chin-Up

3 x 6

E1

DB Bicep Curls

3 x 12

E2

Lateral Raise With External Rotation

3 x 15

Trunk Circuit

F

Trunk Circuit

Complete the following for this circuit: - 150 reps in total - 15-20 reps per exercise - 10-15 seconds rest between exercises - Aim to take no longer than 10 minutes to complete this

Thursday
Lower Body

Movement Prep

A

Movement Prep (Hip/Thoracic)

Complete this sequence for 5-10 minutes to prepare you for the upcoming session. Complete 10-15 repetitions per movement, gradually increasing the speed of the movements as you move through the series. Try to increase the stretch slightly on every rep, and focus on any areas of particular tightness/limitation. Rest 10 seconds between movements.

B

Single Leg Press

3 x 6 @ 80 %

C

Hip Thrust

3 x 8 @ 75 %

D1

Single Leg Extension

3 x 8 @ 75 %

D2

Hamstring curl - 2 Up, 1 Down

3 x 8 @ 75 %

E1

Single Leg Calf Raise

3 x 15

E2

Seated Calf Raise

3 x 15

Trunk Circuit

F

Trunk Circuit

Complete the following for this circuit: - 150 reps in total - 15-20 reps per exercise - 10-15 seconds rest between exercises - Aim to take no longer than 10 minutes to complete this

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It's time to start taking your training seriously

Let's make this happen

Get 8 Week Hockey Hypertrophy
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FAQs
What equipment will I need?
You will need access to a gym in order to complete this programme. Dumbbells, barbells and bumper plates are a must have.
Who is this for?
Any hockey player looking to maximise their strength and size in order to increase their physicality on the field.
The Proof
verified-athlete-avatar Leah Wilkinson

GB Hockey

Verified Athlete

"Henry is excellent at being able to balance demand and stretch with variety and enjoyment, something that is priceless. His approach to conditioning is memorable and unique and I thoroughly enjoyed working with Henry over a number of years."

8 Week Hockey Hypertrophy