DHP Hockey Post-Season Regeneration & Off-Season Prep

Dexshow High Performance

Hockey
Coach
Mark Dekanich

This POST-SEASON REGENERATION & OFF-SEASON PREP program is 3 weeks of training designed to act as a bridge from a grueling hockey season to more intensive off-season training. The program uses minimal equipment with a strategic focus on combating maladaptations typically seen in full-time hockey players and goalies, restoring full range of motion in the hips, shoulders, and spine, and building an adequate aerobic base to facilitate recovery during subsequent phases of training. The REGEN & PREP program uses modalities such as long duration isometrics, the 1x20 rep scheme, banded joint mobilizations, active mobility exercises, and the cardiac output method to help you recover from your hockey season and prime your body for the demands of off-season training.

This program is best utilized 1-2 weeks AFTER your hockey season ends as a precursor to a comprehensive off-season training program like:

  • DHP Elite Goalie Off-Season Program (intermediate)

  • DHP Elite Goalie Off-Season 2.0 Program (advanced)

$50
Get DHP Hockey Post-Season Regeneration & Off-Season Prep
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Regeneration
Focused prep and recovery work to prepare the body for subsequent, more intensive off-season training.
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Mobility
Targeted mobility work to address common maladaptations in hockey players and restore full range of motion in the hips, shoulders, and spine.
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Aerobic Conditioning
Low intensity conditioning to facilitate recovery and build a base for higher intensity methods.
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Tissue Prep
Designed to build muscular endurance, healthier connective tissue, and springy tendons to maximize future off-season training.
Features
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Access to your coach
Direct messaging to Coach Dex through the app for form checks, questions, and motivation.
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Programming 6 days per week
6 lower intensity training days per week utilizing different modalities to help you regenerate and recover from a long hockey season.
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Exercise Video Guidance
Complete exercise library of demonstration videos as well as detailed written descriptions and explanations.
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Delivered through TrainHeroic
Easy to use app delivering your work each day.
Equipment
Required
Superband Pack // Foam Roller // TRX or other suspension trainer // Chin Up Bar (to hang and anchor bands)
Recommended
Bike, Rower, or Elliptical
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Sample Week
Week 1 of 3-week program
Sunday
Week 1 Day 1

A1

DHP Foam Roll

1 x 5:00

A2

DHP Daily CARs Routine

1 x 3

A3

DHP Multi-D Hip Mob

1 x 3

A4

DHP Glute Bridge

1 x 10

A5

DHP Supine Floor Slide

1 x 10

A6

DHP Shinbox

1 x 10

A7

DHP Wide Kneeling T-Spine Rotation

1 x 5

Prep

B

DHP Dynamic Warm Up

Knee Pulls x 5ea Cradle Pulls x 5ea Quad Pull w/ Reach x 5ea Hammy Sweep x 5ea Forward Lunge w/ Rotation x 5ea SL RDL w/ Reach x 5ea Lateral Groin Stretch x 5ea High Knees x 5ea High Kicks x 5ea A-Skip x 5ea B-Skip x 5 ea Lateral Shuffle x 5ea Mini Accel x 2

C1

DHP Front Plank

1 x 30

C2

DHP ISO Glute Bridge

1 x 30

C3

DHP Side Plank

1 x 30

C4

DHP Single Leg Balance

1 x 30

D1

DHP ISO Split Squat

1 x 30

D2

DHP ISO Push Up

1 x 30

D3

DHP ISO Hang + Knee Flexion

1 x 30

D4

DHP Band Resisted ISO BO BTN Pulldown

1 x 30

D5

DHP ISO Lateral Squat

1 x 30

D6

DHP Batwing Wall Plank

1 x 30

E

DHP Cardiac Output Method

1 x 15:00

F

DHP Foam Roll

1 x 10:00

Monday
Week 1 Day 2

A1

DHP Foam Roll

1 x 5:00

A2

DHP Daily CARs Routine

1 x 3

A3

DHP Multi-D Hip Mob

1 x 3

A4

DHP Glute Bridge

1 x 10

A5

DHP Supine Floor Slide

1 x 10

A6

DHP Shinbox

1 x 10

A7

DHP Wide Kneeling T-Spine Rotation

1 x 5

Prep

B

DHP Dynamic Warm Up

Knee Pulls x 5ea Cradle Pulls x 5ea Quad Pull w/ Reach x 5ea Hammy Sweep x 5ea Forward Lunge w/ Rotation x 5ea SL RDL w/ Reach x 5ea Lateral Groin Stretch x 5ea High Knees x 5ea High Kicks x 5ea A-Skip x 5ea B-Skip x 5 ea Lateral Shuffle x 5ea Mini Accel x 2

C1

DHP BW Squat

1 x 20

C2

DHP TRX Row

1 x 20

C3

DHP BW SL RDL w/ Reach

1 x 20

C4

DHP Push Up

1 x 20

C5

DHP BW Split Squat

1 x 20

C6

DHP Band Resisted TK Pulldown

1 x 20

C7

DHP BW Lateral Squat

1 x 20

D1

DHP Side Lying Hip ABduction

1 x 20

D2

DHP Band Resisted Pull Apart Facepull

1 x 20

D3

DHP Side Lying Hip ADDuction

1 x 20

D4

DHP Wall Tibialis Raise

1 x 20

D5

DHP BW Calf Raise

1 x 20

E

DHP Foam Roll

1 x 10:00

Tuesday
Week 1 Day 3

A1

DHP Foam Roll

1 x 5:00

A2

DHP Daily CARs Routine

1 x 3

A3

DHP Multi-D Hip Mob

1 x 3

A4

DHP Glute Bridge

1 x 10

A5

DHP Supine Floor Slide

1 x 10

A6

DHP Shinbox

1 x 10

A7

DHP Wide Kneeling T-Spine Rotation

1 x 5

Prep

B

DHP Dynamic Warm Up

Knee Pulls x 5ea Cradle Pulls x 5ea Quad Pull w/ Reach x 5ea Hammy Sweep x 5ea Forward Lunge w/ Rotation x 5ea SL RDL w/ Reach x 5ea Lateral Groin Stretch x 5ea High Knees x 5ea High Kicks x 5ea A-Skip x 5ea B-Skip x 5 ea Lateral Shuffle x 5ea Mini Accel x 2

C1

DHP Decel Jump

2 x 5

C2

DHP SL Decel Jump

2 x 5

C3

DHP Extensive Plyo Series (Bilateral)

2 x 10

D1

DHP Band Resisted Split Stance Hip Extension Mob

1 x 30

D2

DHP Band Resisted Hip Flexion Mob

1 x 30

D3

DHP Band Resisted Hip ER Mob

1 x 30

D4

DHP Rig Activated Honest Hip CARs

1 x 5

E1

DHP Band Resisted Shoulder Traction

1 x 30

E2

DHP Band Resisted Shoulder IR Mob

1 x 30

E3

DHP Band Resisted Shoulder Flexion Mob

1 x 30

E4

DHP HK Shoulder CARs

1 x 5

F

DHP Wide Kneeling Groin Segmental Cat/Camel

1 x 10

G

DHP Foam Roll

1 x 10:00

Wednesday
Week 1 Day 4

A1

DHP Foam Roll

1 x 5:00

A2

DHP Daily CARs Routine

1 x 3

A3

DHP Multi-D Hip Mob

1 x 3

A4

DHP Glute Bridge

1 x 10

A5

DHP Supine Floor Slide

1 x 10

A6

DHP Shinbox

1 x 10

A7

DHP Wide Kneeling T-Spine Rotation

1 x 5

Prep

B

DHP Dynamic Warm Up

Knee Pulls x 5ea Cradle Pulls x 5ea Quad Pull w/ Reach x 5ea Hammy Sweep x 5ea Forward Lunge w/ Rotation x 5ea SL RDL w/ Reach x 5ea Lateral Groin Stretch x 5ea High Knees x 5ea High Kicks x 5ea A-Skip x 5ea B-Skip x 5 ea Lateral Shuffle x 5ea Mini Accel x 2

C1

DHP Front Plank

1 x 30

C2

DHP ISO Glute Bridge

1 x 30

C3

DHP Side Plank

1 x 30

C4

DHP Single Leg Balance

1 x 30

D1

DHP ISO Split Squat

1 x 30

D2

DHP ISO Push Up

1 x 30

D3

DHP ISO Hang + Knee Flexion

1 x 30

D4

DHP Band Resisted ISO BO BTN Pulldown

1 x 30

D5

DHP ISO Lateral Squat

1 x 30

D6

DHP Batwing Wall Plank

1 x 30

E

DHP Cardiac Output Method

1 x 20:00

F

DHP Foam Roll

1 x 10:00

Thursday
Week 1 Day 5

A1

DHP Foam Roll

1 x 5:00

A2

DHP Daily CARs Routine

1 x 3

A3

DHP Multi-D Hip Mob

1 x 3

A4

DHP Glute Bridge

1 x 10

A5

DHP Supine Floor Slide

1 x 10

A6

DHP Shinbox

1 x 10

A7

DHP Wide Kneeling T-Spine Rotation

1 x 5

Prep

B

DHP Dynamic Warm Up

Knee Pulls x 5ea Cradle Pulls x 5ea Quad Pull w/ Reach x 5ea Hammy Sweep x 5ea Forward Lunge w/ Rotation x 5ea SL RDL w/ Reach x 5ea Lateral Groin Stretch x 5ea High Knees x 5ea High Kicks x 5ea A-Skip x 5ea B-Skip x 5 ea Lateral Shuffle x 5ea Mini Accel x 2

C1

DHP BW Squat

1 x 20

C2

DHP TRX Row

1 x 20

C3

DHP BW SL RDL w/ Reach

1 x 20

C4

DHP Push Up

1 x 20

C5

DHP BW Split Squat

1 x 20

C6

DHP Band Resisted TK Pulldown

1 x 20

C7

DHP BW Lateral Squat

1 x 20

D1

DHP Side Lying Hip ABduction

1 x 20

D2

DHP Band Resisted Pull Apart Facepull

1 x 20

D3

DHP Side Lying Hip ADDuction

1 x 20

D4

DHP Wall Tibialis Raise

1 x 20

D5

DHP BW Calf Raise

1 x 20

E

DHP Foam Roll

1 x 10:00

Friday
Week 1 Day 6

A1

DHP Foam Roll

1 x 5:00

A2

DHP Daily CARs Routine

1 x 3

A3

DHP Multi-D Hip Mob

1 x 3

A4

DHP Glute Bridge

1 x 10

A5

DHP Supine Floor Slide

1 x 10

A6

DHP Shinbox

1 x 10

A7

DHP Wide Kneeling T-Spine Rotation

1 x 5

Prep

B

DHP Dynamic Warm Up

Knee Pulls x 5ea Cradle Pulls x 5ea Quad Pull w/ Reach x 5ea Hammy Sweep x 5ea Forward Lunge w/ Rotation x 5ea SL RDL w/ Reach x 5ea Lateral Groin Stretch x 5ea High Knees x 5ea High Kicks x 5ea A-Skip x 5ea B-Skip x 5 ea Lateral Shuffle x 5ea Mini Accel x 2

C1

DHP Decel Jump

2 x 5

C2

DHP SL Decel Jump

2 x 5

C3

DHP Extensive Plyo Series (Bilateral)

2 x 12

D1

DHP Band Resisted Split Stance Hip Extension Mob

1 x 30

D2

DHP Band Resisted Hip Flexion Mob

1 x 30

D3

DHP Band Resisted Hip ER Mob

1 x 30

D4

DHP Rig Activated Honest Hip CARs

1 x 5

E1

DHP Band Resisted Shoulder Traction

1 x 30

E2

DHP Band Resisted Shoulder IR Mob

1 x 30

E3

DHP Band Resisted Shoulder Flexion Mob

1 x 30

E4

DHP HK Shoulder CARs

1 x 5

F

DHP Wide Kneeling Groin Segmental Cat/Camel

1 x 10

G

DHP Foam Roll

1 x 10:00

Coach
More from Dexshow High Performance
coach-avatar Mark Dekanich

Coach Dex is a retired 10-year professional hockey veteran turned Strength and Conditioning Coach. He owns and operates Dexshow High Performance - a fully-equipped, private training studio in North Vancouver, BC - where he trains youth, junior, college, and pro goalies as well as general population clients. His long goaltending career had stops in the NHL, KHL, AHL, and ECHL.

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Failure to prepare is preparing to fail

This program is a great option for high level hockey players and goalies to recover after a long, intense season while simultaneously preparing their bodies for the rigors of more intense off-season training. PRIME your body to train hard this off-season b

Get DHP Hockey Post-Season Regeneration & Off-Season Prep
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FAQs
What age group is this program for?
This program is easily accessible for any hockey players and goalies who are 12+ years old and were on the ice 4 or more times per week during the season.
Can I do this program in-season or while still on the ice?
This program was made to be performed POST-SEASON when you are not currently skating. It has a high frequency (6 sessions per week) with a recovery and preparation focus for more intense off-ice training and a gradual return to on-ice work.
Is this a precursor to Elite Goalie Off-Season (EGOS) or EGOS 2.0?
Yes, this program was designed to be the initial phase of a complete and comprehensive off-season training macrocycle. For best results, follow this program with EGOS (intermediate trainees) or EGOS 2.0 (advanced trainees).

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