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Hockey - In-season Phase 1

Impulse Athletics

Hockey
Coach
Kyle Donsberger

This program is designed to shake the rust off and help build strength and stability throughout the pre-season and early point of the season. We have taken a variety of exercises to help build that strength and stability through various planes of motions to help you feel more complete as an athlete and help minimize the injury risks associated with the onset of the season.

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Build Stability
Stability is one of the most important aspects when we look at being on successful on the ice. It allows to absorb contact better, dish out contact better, as well as stay on the puck better. More benefits of stability are improved shooting power and improved accuracy meaning you score more goals and are more effective on the ice.
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Build Strength
We all want to be stronger and by diving into this program it will not only build stability but also improve strength which means that you are able to hit harder, shoot harder, and move better.
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 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Dumb Bells
Recommended
Skipping Rope // Resistance Bands // Med Ball // Plyo boxes // Hurdles // Aqua Bag
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Sample Week
Week 1 of 6-week program
Sunday
Hockey Season - Phase I, Day I

A

Skipping

1 x 5:00

B

Foam Rolling

1 x 3:00

C1

Heel/Toe Rock

2 x 10

C2

Heel/Toe Walk

2 x 10

D1

Wall Squat

1 x 4

D2

Hip Openers

1 x 3 @ 3

D3

T-Spine Opener

1 x 5

E1

Curl-ups

1 x 5 @ 5

E2

Bird/Dog

1 x 8

E3

side planks

1 x 30

F1

Bucket Holds

2 x 10

F2

Bucket Switches

2 x 10

G1

Front Squats

4 x 5

G2

Dumb Bell Squat Jumps

4 x 5

G3

Monster Walks

3 x 10

H1

Half Deadlift

4 x 5

H2

Box Jumps

4 x 5

I1

Barbell Bent Over Row

4 x 4

I2

Barbell Bench Press

4 x 4

J

BW Core Circuit

3 x 30

Tuesday
Hockey Season - Phase I, Day II

A

Skipping

1 x 5:00

B

Foam Rolling

1 x 3:00

C1

Heel/Toe Rock

2 x 10

C2

Heel/Toe Walk

2 x 10

D1

Wall Squat

1 x 4

D2

Hip Openers

1 x 3 @ 3

D3

T-Spine Opener

1 x 5

E1

Curl-ups

1 x 5 @ 5

E2

Bird/Dog

1 x 8

E3

side planks

1 x 30

F1

Bucket Holds

2 x 10

F2

Bucket Switches

2 x 10

G1

Bulgarian Split Squat

3 x 8

G2

Single Leg Romanian Deadlift

3 x 8

H1

Single Arm DB Bench

3 x 8

H2

Single Arm Dumb Bell Row

3 x 8

H3

1/2 Kneeling Shoulder Press

3 x 8

I

Med Ball Circuit (30s Holds)

2 x 30

Thursday
Hockey Season - Phase I, Day III

A

Skipping

1 x 5:00

B

Foam Rolling

1 x 3:00

C1

Heel/Toe Rock

2 x 10

C2

Heel/Toe Walk

2 x 10

D1

Wall Squat

1 x 4

D2

Hip Openers

1 x 3 @ 3

D3

T-Spine Opener

1 x 5

E1

Curl-ups

1 x 5 @ 5

E2

Bird/Dog

1 x 8

E3

side planks

1 x 30

F1

Bucket Holds

2 x 10

F2

Bucket Switches

2 x 10

G1

Front Squats

3 x 6 @ 70 %

G2

Max Hurdle Hop

3 x 5

G3

Monster Walks

3 x 10

H1

DB Sumo Deadlift

3 x 6

H2

3 Double Leg Hop

3 x 2

I1

DB Bent Over Row

3 x 8

I2

Alt Dumb Bell Bench Press

3 x 8

J1

Lateral Med Ball Toss

3 x 5

J2

Lateral Hop

3 x 5

J3

Med Ball Chest Passes

3 x 5

Friday
Mobility - Lower Body

A

My Dynamic Warmup

1 x 5:00

B1

Wall Squat

3 x 4

B2

Hip Openers

3 x 3

B3

Hip Circles (Forward)

2 x 5

B4

Hip Circles (Reverse)

2 x 5

B5

Inchworms

3 x 3

B6

Glute Bridge (Mobility)

3 x 10

B7

Lateral Lunges (Mobility)

3 x 5

B8

Couch Stretch

3 x 30

B9

Pigeon Stretches

3 x 30

Coach
coach-avatar Kyle Donsberger

Kyle Donsberger is a National Team Skeleton athlete who specializes in speed and agility. He has worked with numerous hockey players throughout the years both in-season and out of season. He is currently the strength and conditioning coach for the Grand Forks Border Bruins of the KIJHL as well as running his own strength and conditioning business

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Why are you leaving your game up to chance?

This is your chance to take an active role in your development and help take your game to the next level

Get Hockey - In-season Phase 1
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FAQs
Won't this affect my games?
The program is designed to help build strength and stability without affecting games. The best part about this app is you can move workouts around to adjust to your own schedule and your games.
Why should I choose this program?
This program has been designed specifically with hockey players in mind and focuses on common issues seen with hockey players throughout Coach Kyle's career and edited with feedback from actual hockey players and coaches based on what they've seen and felt on the ice.
Hockey - In-season Phase 1