XIP Training & Ridgeline Athlete
HockeyThis program was designed for hockey players who want to develop their off ice strength, power, and speed and don't have a fully equipped gym at their disposal. The 8 week program has 2 training sessions a week and puts a big emphasis on an athlete's ability to move more explosively and create force quickly. The program also incorporates mobility and corrective movements that will help to build durability and keep hockey players healthy throughout their seasons. We have watched athletes improve broad jump distances,10 yard acceleration times, change of direction speed, strength, power and plyometric abilities with this program. Many of the movements in the program are designed specifically for the biomechanical demands placed on the hockey athlete and have been utilized at the highest levels with great success.
Features2 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Athlete Warm Up - Short Version
B1
Split Jump - DB
3 x 4
B2
Pogo Hops - Lateral
3 x 20
B3
Alternating Pistons - Wall
3 x 24
B4
Lateral Hip Lock - Outside & Inside Leg Lock
3 x 8
C1
Walking Lunge - Iso Catch
3 x 10
C2
Scissor Jumps
3 x 12
C3
Bent Over Row - Isometric Towel or Band
3 x 2 @ 10
Conditioning
D
Shuttle Run Blaster
5 min 20 yards - Shuttle Run 12 total - High Plank Shoulder Taps 10 total - Lizards 5 reps - Push Up Record Rounds - Example: 4.1 Rds = 4 full rounds plus the completion of the shuttle run in your 5th round.
Conditioning
E
Recovery Stretching
Rocking Groin Stretch Glute/Hip Mobility on Wall Band Lat Stretch Kneeling Quad Stretch Lizard to Hamstring Stretch Hamstring Band Stretch Series Quad Bar Roll Forearm Bar Roll 90/90 Hip Mobility
Prep
A
Athlete Warm Up - Short Version
B1
Lunge Matrix
3 x 4
B2
High Plank - Y/T's
3 x 5
B3
Sissy Squat - Supported
2 x 8 @ 5
C1
Pogo Hops - Build Up
3 x 24
C2
Band Broad Jump
3 x 6
C3
Slider Mountain Climbers
3 x 6 @ 2
D1
SL RDL w/Row - Band
3 x 10
D2
Push Up - Matrix
3 x 2
D3
Lateral Lunge w/ Knee Drive - DB
3 x 10
D4
Dead Bug - Long Limb
3 x 30
Conditioning
E
Recovery Stretching
Rocking Groin Stretch Glute/Hip Mobility on Wall Band Lat Stretch Kneeling Quad Stretch Lizard to Hamstring Stretch Hamstring Band Stretch Series Quad Bar Roll Forearm Bar Roll 90/90 Hip Mobility
