RK Hockey Tissue Prep
Brent Day
HockeyRK Hockey Tissue Prep is a 6-week, science-based off-season training program built to help hockey players lay the foundation for elite performance. Whether you're U18, Junior, or a seasoned pro, this program is designed to increase muscle mass, improve tendon health, and develop the strength, mobility, and resilience needed to thrive in high-level competition.
This isn’t a cookie-cutter workout plan. It’s a carefully structured system grounded in modern sports science and high-performance principles. You’ll train with purpose, using intensity, tempo, and rest intervals calibrated for real athletic development—not just sweating for the sake of it.
The program includes:
✅ 2 Lower Body Days – Focused on foundational strength, power development, and unilateral stability ✅ 2 Upper Body Days – Building upper-body strength, structural balance, and shoulder resilience ✅ 1 Hip Mobility & Control Day – Targeted work to open up range of motion and bulletproof your groins ✅ 1 Performance Assessment – A repeatable test using watts on any cardio machine to track energy system development and monitor progress
Each phase of the program progresses intelligently, with training variables adjusted to match your training age and current ability—perfect for both beginners and advanced athletes. And because hockey performance doesn’t stop in the gym, everything you do transfers directly to the ice.
You won’t be left to figure things out alone either. When you join RK Hockey, you’ll gain access to a private chat with Coach Brent Day, where you can ask questions, get personalized adjustments, and make sure your program is dialed in to meet your needs.
Whether you're coming off a long season or getting back into the groove, RK Hockey Tissue Prep is your first step toward a dominant off-season. Start now—because the players who win in-season are the ones who prepare the right way off the ice.
Prep
A
Lower Body Neural Prep
This Circuit is to prep the nervous system for some upcoming athleticism work. Do three sets of each exercise with progressive intensity. Follow the instructions below; Sets 1 = 60% effort - Set 2 = 75% effort - Set 3 = 90% effort Isometric Rack Split Squats = each leg 4 second pull. (You can do Isometric Hack Squat if you want to do not want to do split squats.) DB Jumps = 4 jumps at 10% body weight. Banded Jumps = 8 reps with a medium band. Rest 10 second between exercises, 45 seconds between sets.
B
Altitude Drops
4 x 5
C
Alternating Kettlebell Pass
3 x 12
D
Supported Skater Squat
3 x 6
E
Trap Bar Deadlift
4 x 6
F
Lateral Deceleration Lunge
4 x 5
G
Bent Knee Copenhagen’s
3 x 15
Prep
H
Lower Body Flexibility
Do each stretch for 30 seconds. Unilateral stretches should be done for 30 seconds each leg.
Prep
A
Shoulder Prep
Engage in a dynamic circuit to prime your shoulders for the demands ahead, activating key stabilizers and promoting optimal range of motion. 10-15 reps each exercise. This is a warm-up, so take your time. Use a light weight for OHP Hand release push-ups should be 5 reps 3 rounds, take rest as needed.
B
Banded T Rotation
3 x 6
C
1 Arm Kettlebell Press
4 x 6
D
Bench Press, Pause
4 x 6
E
Seated Row
4 x 6
F1
Incline Bench Press
3 x 10
F2
Bent Over Barbell Row
3 x 10
G
Banded Olympic Bar Wrist Flexion
4 x 8
Prep
A
Hop Series
Start off with this hop series to warm up and strengthen your feet. 10 metres for each exercise. Complete 2-3 sets. Rest 10 seconds between exercises, 30 seconds between sets. You don't have to these barefoot. Try and make each set a little more explosive.
B
6 Second Peak Power Test
A
Dynamic 90/90
3 x 12
B
Hip Drops
3 x 10
C
Hip/Thoracic Opener
3 x 6
D
Standing Ankle Dorsiflexion, Toe to Ankle
3 x 8
E
Hip/Thoracic Control, Airplane
3 x 8
Prep
A
Hip Prep
Use this circuit to warm up the hips. 3 round with 15 seconds rest between rounds Hip Drops - 8 reps (drop as low as possible) Backwards Swing Step - 6 reps each way (controlled reps and focus on coordination) Banded Lateral Lunge - 8 each side (be in control throughout the entire exercise)
B
Forward Deceleration Lunge
3 x 8
C
1 Leg Box Squat
3 x 12
D
Squat
4 x 6
E
LM Cossack Squat
3 x 12
F
Side Step Ups
3 x 8
G
KB Single Leg Deadlift, Supported
3 x 8
Prep
A
Upper Body Engagement
Do not rush these movements. They are all about preparing the body. 2-3 rounds, 10 reps each exercise (Alternating DB OHP is 5 each arms). Pick a light weight that is easy to work with. No more than 30 seconds rest between rounds.
B
Suitcase Hold
3 x 20
C
Elevated Bent Knee Shoulder Taps
3 x 12
D1
Bench Press
4 x 8
D2
Chest Supported Row
4 x 8
E1
Overhead Barbell Press
4 x 8
E2
DB Lateral Raise
4 x 12
F
Renegade Row
3 x MAX
G1
Biceps Curl, Barbell
4 x 12
G2
Triceps Your Choice
4 x 12
Brent Day
Brent Day is a performance coach, sport scientist, and kinesiology professor with a passion for helping hockey players unlock elite athletic potential. With years of experience training U18 to pro athletes, Brent combines cutting-edge sports science with proven coaching methods to build strength, speed, and resilience on and off the ice.
Build the strength, mobility, and resilience you need to dominate next season. Join RK Hockey Tissue Prep and take the first step toward your best off-season yet.
Get RK Hockey Tissue Prep
Kiel Murchinson
NHL Linesman
Verified Athlete""As an NHL Linesman, peak condition is crucial. Coach Day's tailored training has boosted my strength, agility, and recovery, essential for my role's demands. His guidance has been key to my success and longevity. Highly recommend for anyone looking to elevate their performance.""
