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Hockey - In-Season Phase 2

Impulse Athletics

Hockey
Coach
Kyle Donsberger

This program builds upon Hockey - In-season Phase 1 for the next six weeks. The emphasis is transitioning from strength and stability to working on building explosive speed and maintaining strength. This allows you to reduce risk on injury while improving performance on the ice. This program also includes mobility and recovery sessions that can be moved around and placed around your games to help improve recovery and continue to reduce injury risk. There are three main training sessions per week that combine lifting and dynamic plyometrics to produce a well-rounded training program that addresses strength, stability, force production and explosive power.

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Improved Performance
This program is tailored to develop explosive power through the middle of the season. The exercises have been specifically chosen to work on improving power and speed. The focus is on moving weight quickly and building explosive power through plyometrics.
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Feel Better
With the program designed for in-season it also includes mobility and recovery sessions that you can use to improve recovery. The program is also created with knowledge that you are in-season so it's not designed to overload you.
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 4 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, giving you specific cues 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 // Box // Dumb Bells // Medicine Ball
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Sample Week
Week 1 of 6-week program
Sunday
Hockey Season - Phase II, 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

Box Squat

4 x 3

G2

Box Jumps with Weight

4 x 5

G3

Monster Walks

3 x 10

H1

Deadlifts

3 x 4

H2

Double Leg Hop

3 x 3

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 II, 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

Box Squat

4 x 4 @ 80 %

G2

Dumb Bell Squat Jumps

4 x 5

G3

Monster Walks

3 x 10

H1

Lateral Med Ball Toss

3 x 5

H2

Lateral Hop

3 x 5

I1

1/2 Kneeling Shoulder Press

4 x 8

I2

Single Arm DB Bench

4 x 8

J1

DB Bicep Curls

3 x 10

J2

DB Overhead Tricep Extensions

3 x 10

K

3 Double Leg Hop

1 x 4

L

Hop Lateral

3 x 10

Thursday
Hockey Season - Phase II, 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

Back Squats

3 x 6 @ 70 %

G2

Max Hurdle Hop

3 x 5

G3

Monster Walks

3 x 10

H1

Romanian Deadlifts

3 x 6

H2

Copenhagen Plank

3 x 30

I1

DB Bent Over Row

3 x 8

I2

Alt Dumb Bell Bench Press

3 x 8

J1

High Knees

3 x 10

J2

Fast Feet

3 x 3

J3

Single Leg Hop

3 x 3

Friday
Recovery Session

A

My Dynamic Warmup

1 x 5:00

B1

Dead Legs

3 x 20

B2

Strides

10 x 30

C1

Hip Openers

3 x 3 @ 3

C2

Hip Circles (Forward)

2 x 5

C3

Hip Circles (Reverse)

2 x 5

C4

Couch Stretch

3 x 30

Coach
coach-avatar Kyle Donsberger

Kyle has his Certified Strength and Conditioning Specialist certification. He has gone through the Parisi Speed School Mentorship as well as many other professional development opportunities from some of the highest level coaches in North America. Kyle is also a national team member in the sport of skeleton for Canada where he has the opportunity to implement his training ideologies practically.

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Last Chance

Are you doing everything you can to get to the next level? Are you doing enough for your teammates and to ensure you're giving yourself the best possible chance? Want to go through the rest of the season with no questions? Let's get after it!

Get Hockey - In-Season Phase 2
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FAQs
But there isn't any time to train in-season
In professional hockey they find time to train during the season so that's not a valid excuse. The biggest thing to keep in mind is that in-season training needs to be tailored around games and used to supplement not instead of. A good in-season program maximizes players ability
Won't it negatively affect me if I train in-season?
If you have a good in-season training program, you will actually feel better during the season. Training during the season also prevents a drop off as you get to the most important times (play-offs) by maintaining speed and strength levels as opposed to losing it throughout the season.
Hockey - In-Season Phase 2