Bryce Fisk

Hockey
Coach
Bryce Fisk

Now that we've got our bodies right, it's time to start working on our strength and power. Let's take the foundation we made and start building a house!

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

WARM UP

A

Start your lift out right! Let's get that body feeling good to rip today. CARs (Hip, Shoulder, Scaps, & T-Spine) x3e, Kickstand Airplane x8e, Split Stance Calf Raise x10e, Fwd Lunges x 10 yds, Reverse Lunges x 10 yds, Somersaults x10 yds, Bear Crawls x 10 yds, Butt Kicks x 20 yds, High Knees x 20 yds.

SPRINTS

B

Forward Facing Sprints. Sprint down and then walk back for recovery. 4 Reps x 15 yds

C1

Landmine Clean

2 x 10

C2

MB Side Toss

2 x 4

D1

Zercher Squats

3 x 5

D2

NCM Box Jump

3 x 4

E1

DB Bench

3 x 5

E2

Elevated Push Up Pops

3 x 6

E3

Wall Back Bends

@ 30

F1

Spring Ankle Position 1

2 x 45

F2

BP Copenhagen Plank

2 x 30

F3

Half Kneeling Is&Ts

2 x 8

G

Recovery Breathing

1 x 5:00

Monday
Week 1 Day 2

Prep

A

FB WARM UP 1

CARs & GROUND BASE: CARs (Hips, Shoulders, T-Spine, Ankles) Bear Rotations x8e Bear to Low Squat x8 Cartwheels xD/B DYNAMIC: Spidermans xD Backwards Walking RDLs xB Lateral Lunge to Curtsy Lunge x D/B

PLYOs/AGILITY

B

PLYOS: SL Low Pogos 2x10yds D/B Do one leg down and other leg back. Repeat for 2 rounds AGILITY: Back Tag 3x15s each round OR Cone Circle Transitions 2x6e

C1

BF Trap Bar Deadlifts

3 x 6

C2

Neutral Grip Pull Up

3 x 8

D1

DB Skater Squat

3 x 8

D2

Incline Row

3 x 10

D3

Split Stance Palof Rotation

3 x 8

E1

Landmine Lateral Squat Rocks

3 x 8

E2

Bench Hip Flexor

3 x 8

F1

DB Triceps Extension (Standing)

3 x 10

F2

Lovecchio Holds

@ 30

G

Recovery Breathing

1 x 5:00

Tuesday
MOBILITY DAY

Prep

A

CARs Routine

Perform one set of each joint exercise. Focus on the details! Slow and controlled throughout! Neck x5e Shoulders x3e Scaps x5e T-Spine x3e Toe Lifts x10e Hips x3e Knee x3e Ankle x5e Spinal Segmentations x2e

Recovery

B

Hip Mobility Day 1

2 min passive stretch 20s PAILs, 15s RAILs Rest 45s Repeat 2-3 Rounds Lift Offs x10 (15s hold last rep) Repeat on other side! Finishing Exercises: Hip CARs x3e Hip IR/ER x8e

Wednesday
Week 1 Day 4

Prep

A

Lower Body Warm UP 1

MOBILITY: 90/90 Switches x8e Pigeon Hinges x8e Pigeon T-Spine x8e Soleus Raise x8e DYNAMIC: Somersaults x10yds D/B Lunge to Knee Drive x10yds D Scoops x10 B Up and Over the Gate Lateral Lunges x10yds D/B High Knees x10yds D A Skips x10yds B Build Up Sprints: 50% D, 75% B, 100% D

SPRINTS

B

LATERAL START SPRINTS: x10 yds. Start facing sideways standing straight up. Then, load into your inside leg and explode off the line to start sprinting. If with a partner, alternate who starts the sprint so we can add in reactionary training too! Walk back for recovery. x2e (4 total)

C1

BF Rear Foot Elevated Split Squat

3 x 12

C2

Cycle Jumps

3 x 10

C3

Sideyling Glute Max

2 x 8

D1

Kickstand RDL

3 x 8

D2

Banded Overhead Reverse Crunch

3 x 10

D3

Low Box Step Down

3 x 8

E1

Sled March

@ 40

E2

Half Kneeling DB Swings

3 x 8

E3

Single Leg Hamstring Plank

3 x 25

F

Recovery Breathing

1 x 5:00

Thursday
Week 1 Day 5

Prep

A

Upper Body Warm Up 2

MOBILITY: CARs: Shoulder x3e, Scaps x10e, Wrist CARs x5e 90/90 Switches to Hinge x8e Quadruped Hip Extension x8e Wall HK T-Spine x8e SS Calf Raise x8e DYNAMIC: Bear Crawl x10yds D/B (Backwards Back) Spidermans x10yds D Reverse Lunges x10yds B Duck Walk x10yds D/B Duck Line Pogo Hops

PLYOs/GAME

B

PLYOS: Single Leg Hurdle Hops 2x5e Ice Skaters 2x5e GAME (If with teammates): Handball or Spike Ball. Play to 3 points in Handball or 11 in Spike Ball AGILITY (if not able to play game): GOAT Drill x2: Count down by 3s from 101 Lateral Catches x5e

C1

Deadlift Overcoming Isometric

3 x 10

C2

Power Trap Bar Jumps

3 x 4

C3

Max Vertical Jump

3 x 3

D1

Incline Alt DB Bench

3 x 10

D2

Adductor Oblique

3 x 8

D3

Chin Up

3 x 8

E1

Birddog Row

3 x 8

E2

WTD Push Up

3 x 12

E3

Seated Band Rotation

3 x 10

F1

Swiss Ball IR/ER Press

3 x 8

F2

Jefferson Curls (Bodyweight)

3 x 6

F3

Farmer's Carry

@ 40

G

Recovery Breathing

1 x 5:00

Hockey Offseason Phase II