12 Week Off-Season Hockey Program

Final 20 Hockey Development

Hockey
Coaches
Matt Howatt and Nick Gies

This is a performance based training program for hockey athletes. This program focuses on speed, power and creating strength that translates to the ice, not just the weight room.

The ability to generate Force and recover quickly is the cornerstone behind top hockey players and is often what separates those who are dominate and those who just play the game.

If you want to play like the best, you need to train like the best.

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Scientifically Proven Training Methods
We have trained and tested athletes across various skills levels. In this program, you will be given exercises and training protocols that have been proven to improve on-ice performance.
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Coaches Who Care!
We have a team of coaches you are here to help you achieve your goals!
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Strength, Speed, Power, & Conditioning!
This program delivers a perfect blend of training to ensure your are developing all areas of you athleticism.
Features
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Programming 6 days per week
3 Days of strength training, and 3 days of speed & conditioning each week. Program is flexible to fit various age and training backgrounds.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Everything you need in a training program, all through an app.
Equipment
Required
Dumbbells // Bands // Field to Sprint
Recommended
Barbell (Optional) // Medicine Ball
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Downdog To Pigeon

1 x 6

A2

Heel Sit Thoracic Rotation

1 x 6

A3

Wall Hip Flexor Stretch

1 x 0:30

A4

RDL to Plate Squat

1 x 6

A5

Rotational Squat

1 x 6

A6

Banded Front Raise & BTN Press

1 x 8

A7

Wall Accel - Load & Lift + Exchange

1 x 6

A8

Side Shuffle Punch Pass

1 x 5

A9

Single Leg Lateral Plate Hops

1 x 10

B1

Box Jump - Speed School

2 x 5

B2

Broad Jump

2 x 5

C1

Barbell RDL

3 x 10

C2

DB Bench Press

3 x 10

C3

Plank

3 x 0:30

D1

Dumbbell Split Squat

3 x 10

D2

Eccentric Chin-ups

3 x 5

D3

Suitcase Carry

3 x 15

Recovery

E

Cool Down Phase 1

Walk or easy bike for 3-5 minutes. Complete the following stretches for 30-45 seconds. 1. Hamstring 2. Pigeon Stretch 3. Prone Pec Stretch 4. Lat Stretch

Monday
Week 1 Day 2

Conditioning Warm Up

A

Tempo Warm Up

Perform each exercise for 30m and walk back - Jog - Easy Skip forward - Side Shuffle - Carioca - Walking Lunge with overhead reach 3 x Build Ups over 30m (start at 50% and accelerate to 100% by 30m)

B

Tempo Run

2 x 6 @ 75

Conditioning

C

Jump Circuit #1

2 rounds; 10-20 seconds between exercises; 3 minutes rest between sets 1. Squat Jumps x 10 2. Lunge Jumps x 5 per leg 3. Skater Hops x 5 per leg 4. Inplace Pogo Hops x 15 *All jumps are done continuously

Tuesday
Week 1 Day 3

A1

Downdog To Pigeon

1 x 6

A2

Heel Sit Thoracic Rotation

1 x 6

A3

Wall Hip Flexor Stretch

1 x 0:30

A4

RDL to Plate Squat

1 x 6

A5

Rotational Squat

1 x 6

A6

Banded Front Raise & BTN Press

1 x 6

A7

Wall Accel - Load & Lift + Exchange

1 x 6

A8

Side Shuffle Punch Pass

1 x 5

A9

Single Leg Lateral Plate Hops

1 x 10

B1

Single Leg Box Jump

2 x 5

B2

Lateral Bound and Stick

2 x 4

C1

Goblet Squat

3 x 10

C2

Half-Kneeling DB Single Arm Press

3 x 10

C3

Standing Pallof Hold

3 x 0:20

D1

Lateral Plate Squat

3 x 10

D2

1-Arm DB Row

3 x 10

D3

Scarecrows

3 x 8

Recovery

E

Cool Down Phase 1

Walk or easy bike for 3-5 minutes. Complete the following stretches for 30-45 seconds. 1. Hamstring 2. Pigeon Stretch 3. Prone Pec Stretch 4. Lat Stretch

Wednesday
Week 1 Day 4

A1

Walking Knee to Chest

1 x 10

A2

Walking Leg Cradle

1 x 10

A3

Walking Quad Stretch.

1 x 10

A4

Walking High Kicks

1 x 10

A5

Walking Lunge & Hamstring Stretch

1 x 10

A6

Easy Skip with Arm Circles

1 x 20

A7

Side Shuffle (low)

2 x 20

A8

Carioca (warm up)

2 x 20

A9

Diagonal Shuffle

2 x 20

A10

Backpedal

1 x 20

B

A-March

1 x 3 @ 10

C

A-Skip

1 x 3 @ 10

D

A-Run

1 x 3 @ 10

E

Build Ups

1 x 3 @ 20

F

Segmented Push Up Start Sprint

1 x 4 @ 10

G

Jog in Start

1 x 4 @ 10

H

H-Drill (Forward/Backward/Lateral)

1 x 3

Thursday
Week 1 Day 5

A1

Banded Front Raise & BTN Press

1 x 6

A2

Wall Accel - Load & Lift + Exchange

1 x 6

A3

Side Shuffle Punch Pass

1 x 5

A4

Single Leg Lateral Plate Hops

1 x 10

A5

Downdog To Pigeon

1 x 6

A6

Heel Sit Thoracic Rotation

1 x 6

A7

Wall Hip Flexor Stretch

1 x 0:30

A8

RDL to Plate Squat

1 x 6

A9

Rotational Squat

1 x 6

B1

Altitude Landing

2 x 5

B2

Diagonal Bound with Stick

2 x 4

C1

Dumbbell Step Up

3 x 10

C2

Push-Up

3 x 8

C3

Side Plank on Elbows

3 x 0:20

D1

Single Leg Hip Thrust

3 x 10

D2

Inverted Row - Speed School

3 x 8

D3

Adductor Hold - Short Lever

3 x 0:15

Recovery

E

Cool Down Phase 1

Walk or easy bike for 3-5 minutes. Complete the following stretches for 30-45 seconds. 1. Hamstring 2. Pigeon Stretch 3. Prone Pec Stretch 4. Lat Stretch

Friday
Week 1 Day 6

Conditioning Warm Up

A

Tempo Warm Up

Perform each exercise for 30m and walk back - Jog - Easy Skip forward - Side Shuffle - Carioca - Walking Lunge with overhead reach 3 x Build Ups over 30m (start at 50% and accelerate to 100% by 30m)

B

Tempo Run

2 x 6 @ 75

Conditioning

C

Jump Circuit #1

2 rounds; 10-20 seconds between exercises; 3 minutes rest between sets 1. Squat Jumps x 10 2. Lunge Jumps x 5 per leg 3. Skater Hops x 5 per leg 4. Inplace Pogo Hops x 15 *All jumps are done continuously

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Get ready to for best off-season yet!

Sronger. Faster. Fitter

Get 12 Week Off-Season Hockey Program
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FAQs
How many days per week?
6 session per week. 3 strength. 1-2 Speed. 1-2 Conditioning.
I have never trained before, can I complete this program?
Yes! There are exercises regressions and progressions for every exercise to match your skill level and intensity.
The Proof
verified-athlete-avatar Todd Sloane

Athlete Parent

Verified Athlete

"Great progression of skill development. Highly recommended for all skill levels"

verified-athlete-avatar Melissa Deplaedt

Athlete Parent

Verified Athlete

"Excellent program and most importantly our boys love it!"

verified-athlete-avatar Jenna Dobberthien

Physiotherapist

Verified Athlete

"Their programming is evidence based and executed insanely well. I would highly recommend their training."

12 Week Off-Season Hockey Program