Hockey - 10 Week Prep
Staunch Training Systems
HockeyTotal of 10 Week Preperatory Phases to prepare the athlete for the intensive upcoming off-season training. Below is the outine for the 10 Week Program. Here we begin to re-establish ankle, hip, thoracic spine, and shoulder mobility prior to beginning the training program. As an athlete we want to make sure our "system" is functional ready for what is ahead.
- 2 weeks of the Prehab Phase is to Prepare to Train - mental and emotional preparedness are critical for future success in the Off-Season
- 2 weeks of General Prep Phase (GPP) is programmed to develop high levels of general conditioning, strength, and movement patterns as a foundation for the specific training blocks. We want to continue to correct structural and functional imbalances
- 3 weeks of The Extensive Prep Phase objectives is to stimulate increases in stability, mobility, and work capacity at a slight higher level than the GPP. Weight will be slightly heavier to focus on more stability FIRST. Make sure your movement is 100 percent before increasing load
- 3 weeks of The Intensive Prep Phase objectives is to stimulate higher work capacity with higher loads. Make sure your movement is 100 percent before increasing load
A1
Mini Band 3-Way Step
3 x 6
A2
Mini Band Walks (Lateral)
3 x 10
A3
Monster Walks
3 x 10
A4
Adductor Walk Out
3 x 6
A5
Clamshell (with internal rotation)
3 x 10
A6
Rest
1 x 1:00
B1
Half-Kneeling Anti-Rotation Hold
1 x 45
B2
Glute Bridge (with reach)
3 x 10
B3
Rest
1 x 1:00
C1
Banded Posterior Hip Mobilization
1 x 1:30
C2
Pigeon Stretch
1 x 1:30
C3
Banded Anterior hip mobilization
1 x 1:30
C4
Hamstring Stretch (banded)
1 x 1:30
C5
Spider Crawls
1 x 10
C6
Shin Box Rotation
1 x 12
D1
Single Leg Glute Bridge
3 x 10
D2
Prone Snow Angels
3 x 10
D3
Dead Bug
3 x 10
E
Assault Bike
1 x 30:00
A1
DB Full Can Raise
3 x 12
A2
Low Trap Punch
3 x 12
A3
Cuban Press (incline)
3 x 12
A4
Scap Push-Up
3 x 12
A5
Mini Band Clock Work
3 x 12
A6
Rest
1 x 1:30
B1
Sleeper Stretch
1 x 1:00
B2
Corkscrew Side
1 x 10
B3
Scap Pulls
1 x 20
C1
1/2 Kneel PVC T-Spine ROT
1 x 10
C2
Cat / Camel
1 x 20
C3
Yoga Push Up
1 x 10
C4
Brettzel 1.0 Stretch
1 x 1:30
C5
Brettzel 2.0 Stretch
1 x 1:30
A1
Mini Band 3-Way Step
3 x 6
A2
Mini Band Walks (Lateral)
3 x 10
A3
Monster Walks
3 x 10
A4
Adductor Walk Out
3 x 6
A5
Clamshell (with internal rotation)
3 x 10
A6
Rest
1 x 1:00
B1
Half-Kneeling Anti-Rotation Hold
1 x 45
B2
Glute Bridge (with reach)
3 x 10
B3
Rest
1 x 1:00
C1
Banded Posterior Hip Mobilization
1 x 1:30
C2
Pigeon Stretch
1 x 1:30
C3
Banded Anterior hip mobilization
1 x 1:30
C4
Hamstring Stretch (banded)
1 x 1:30
C5
Spider Crawls
1 x 10
C6
Shin Box Rotation
1 x 12
Battle Rope Conditioning Circuit
D
Perform in succession. :15s ON :45s OFF 1. Alternating Wave 2. Double Wave 3. Split Stance Circles Out 4. Overhead Slams 5. Jumping Jacks 6. Ultimate Warrior (right) 7. Ultimate Warrior (left) 8. REST 90s
A1
DB Full Can Raise
3 x 12
A2
Low Trap Punch
3 x 12
A3
Cuban Press (incline)
3 x 12
A4
Scap Push-Up
3 x 12
A5
Mini Band Clock Work
3 x 12
A6
Rest
1 x 1:30
B1
Sleeper Stretch
1 x 1:00
B2
Corkscrew Side
1 x 10
B3
Scap Pulls
1 x 20
C1
1/2 Kneel PVC T-Spine ROT
1 x 10
C2
Cat / Camel
1 x 20
C3
Yoga Push Up
1 x 10
C4
Brettzel 1.0 Stretch
1 x 1:30
C5
Brettzel 2.0 Stretch
1 x 1:30
D1
Front Plank Plate Slides
3 x 20
D2
1/2 Kneel MB Slam
3 x 10
D3
1/2 Kneel MB Lift
3 x 10
CoachK
Nick began training athletes after finishing his career playing professional hockey in 2012 he has trained athletes from youth level to the NHL. His passion lies with developing athletes and seeing them succeed every day not only in training, but all aspects of life. Nick approaches his training the same way he does with every day life; with accountability and action.
This 10-week program will make sure the athlete is prepared for the intense grind of the upcoming season. Do not be the athlete playing catch up before the season starts...be the athlete that is already prepared and ahead of the game!
Get Hockey - 10 Week Prep
Cody Corbett
Owner of Shots on Goal
Verified Athlete""Couldn't have done it without CoachK""
Alaina Tanski
Vermont University Forward
Verified Athlete""Not only has CoachK put in so much effort for me to be a stronger person and better hockey player...more importantly he always pushed me to be a good person. When I wasn't committed yet, he always kept pushing me, and believing in me.""
Joseph LaBate
Professional Hockey Player
Verified Athlete""You helped me so much with understanding my body and training in general. I value all the effort you put in and how much you pushed me to to continue my career.""
