DelGreco Performance Training
HockeyDeveloped for a high-level hockey athlete of any age, build a strong and explosive foundation with this 12 week program!
In this program, there are four lifts per week, two lower body and two upper body workouts that have been curated to develop strength and power. You will find a range of athletic movements including plyometrics, med ball throws, as well as traditional strength training.
This is the first of a three part hockey strength program made to improve your performance on the ice. In this program, you will find high volume workouts designed to build your foundation. Throughout the next two programs in this series, you will translate this foundation into high levels of strength, explosive power, and stamina that will make you feel dominant when you hit the ice.
4 sessions per week
Must use App app to view and log training
Program Training
A1
Biking
1 x 5:00
A2
Lateral Band Walks
2 x 10
A3
Monster Walks
2 x 10
A4
Jump onto Bosu
2 x 5
B1
Knee Hug
2 x 5
B2
Quad Stretch
2 x 5
B3
Groiner
2 x 5
B4
Pigeon Stretch
2 x 5
B5
TRX Lateral Lunge Stretch
2 x 5
C1
Linear Pogos
3 x 10
C2
Lateral Pogos
3 x 10
C3
Hurdle Drill Continuous
3 x 10
C4
Banded Lateral Bound
3 x 5
C5
Skater Hops
3 x 5
D1
Front Squat
3 x 8
D2
Barbell RDL
3 x 8
E1
Supine Med Ball Groin Squeeze
3 x 0:15
E2
Wide Stance Lateral Lunge
3 x 10
E3
Calf Raise
3 x 12
A1
Biking
1 x 5:00
A2
Band Pull-Apart
3 x 10
A3
TRX Push-Up
2 x 5
A4
Overhead KB Carry
2 x 20
B1
PVC Overhead Mobility
2 x 5
B2
1/2 Kneel Open Book
2 x 5
C1
Med Ball Chest Pass - Continuous
3 x 20 @ 6 lb
C2
Med Ball Soccer Toss - Continuous
3 x 20 @ 6 lb
C3
Med Ball Rotational Throw
3 x 10 @ 6 lb
D1
Standing Oblique Crunch
2 x 15
D2
V-Ups
3 x 10
D3
Paloff Press
3 x 10
E
Depth Drop Push Ups
3 x 5
F1
DB Bench Press
3 x 8
F2
1-Arm DB Row
3 x 8
G1
1/2 Kneel Landmine Press
3 x 10
G2
DB Lateral Raise
3 x 10
H
2-DB Farmer's Carry
2 x 40
A1
Biking
1 x 5:00
A2
Glute Bridge
1 x 10
A3
Hamstring Walkouts
1 x 5
A4
SLRDL
1 x 5
A5
Banded Step Ups
1 x 5
B1
Elevated Hip Flexor Stretch
2 x 5
B2
Quad Stretch
2 x 5
B3
Hamstring Sweeps
2 x 5
B4
Laying Figure 4
1 x 0:30
B5
TRX Lateral Lunge Stretch
2 x 5
C1
Linear Pogos
3 x 10
C2
Lateral Pogos
3 x 10
C3
Hurdles - DBL Hop and Stick
3 x 8
C4
Hurdles - DBL Hop with Pogo
3 x 8
C5
Hurdles - Continuous Hops
3 x 6
D1
Barbell RDL
3 x 8
D2
DB Reverse Lunge
3 x 8
E1
SLRDL
3 x 10
E2
Banded Step Ins
3 x 8
E3
Seated Calf Raise
3 x 12
A1
Biking
1 x 5:00
A2
TRX Row
1 x 10
A3
ROM Push-Ups
1 x 8
A4
Prone Y's, T's
2 x 10
B1
TRX Lat Stretch
1 x 5
B2
Laying Open Book
1 x 5
C1
Med Ball OH Slam
3 x 10 @ 6 lb
C2
Med Ball Punch Throw - No Step
3 x 20 @ 6 lb
D1
Plank
1 x 1:00
D2
Side Plank
1 x 0:45
E
Weighted Pull Ups
3 x 8
F1
DB Shoulder Press
3 x 8
F2
Chest-Supported DB Row
3 x 8
G1
Cable Face Pull
3 x 8
G2
DB Front Raise
3 x 8
G3
1-Arm Farmer's Carry
2 x 40
