Coach G Hockey
1 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
Warm-Up (10–12 min) Foam Roll (quads, adductors, T-spine) – 30 sec each Dynamic Mobility: World’s Greatest Stretch x 5/side Hip Airplanes x 5/side T-Spine Rotations x 8/side Activation: Mini Band Lateral Walks x 10/side Glute Bridge ISO x 20 sec CNS Prep: Pogos x 20 Broad Jumps x 3
B
Hang Clean
4 x 3 @ 75 %
C
Box Jump
4 x 3
D
Trap Bar Deadlift
4 x 3 @ 85 %
E
Rear Foot Elevated Split Squat
3 x 5
F
DB Bench Press
3 x 5
G
Pull-Up
3 x 5
H
Dead Bug
2 x 10
I
Paloff Press
3 x 10
Recovery
J
8 min bike flush Stretch Hips/Hamstrings
A
Med Ball Wall Throw
3 x 4
B
Bench Press
3 x 3 @ 80 %
C
Chest-Supported DB Row
3 x 6
Shoulder Health
D
Band Pull Aparts x 15 YTWs x 10 each (2 rounds)
Recovery
E
Contrast Shower or cold tub if available.
Mobility Flow
A
Adductor Rockbacks x 10 Couch Stretch x 45 sec/side Hamstring Flossing x 10 T-Spine Openers x 10
Core Stability
B
Side Plank x 30 sec/side Bird Dog x 8/side
Recovery
C
10 min bike flush
Neural Primer
A
Jumps Vertical Jumps x 3 x 3 (Rest: full recovery)
Speed Strength
B
Trap Bar Jump (light load ~20–30%) 3 x 3 (MAX speed)
C
Push-Up
3 x 5
D
Banded Row
3 x 8
Recovery
E
Hip/Groin Stretch
CNS Activation
A
Pre-Game Warm-Up (15–20 min) Dynamic mobility Mini band activation Skips, bounds, pogos Optional Primer (6–8 hours pre-game or pre-skate) Med Ball Slams x 3 x 3 Broad Jumps x 3 x 2 Band resisted sprints x 3
CNS Activation
A
Pre-Game Warm-Up (15–20 min) Dynamic mobility Mini band activation Skips, bounds, pogos Optional Primer (6–8 hours pre-game or pre-skate) Med Ball Slams x 3 x 3 Broad Jumps x 3 x 2 Band resisted sprints x 3
Recovery
A
Light bike or walk: 20–30 min Full body stretch Soft tissue work Hydration + nutrition emphasis Optional: Pool recovery Massage / Normatec
