Staunch Training Systems
HockeyPHASE 1 - Eccentric loading (3 weeks)
Here is where we get into the grit of the training. Lots of muscle recruitment during this phase. Would be good to have a spotter during most sessions. Here the athlete will control the weight through the down phase.
PHASE 2 - Isometric loading (3 weeks)
This is phase is more isometric focused to prepare athlete for Phase 3. The isometric phase is which absorbed eccentric energy turns into explosive, concentric actions. Isometric actions are ones in which the muscle attachments closest and furthest from the center of the body remain at a constant length. You reach the isometric phase when the force you are exerting equals the force of the load.
PHASE 3 - Concentric loading (3 weeks)
This phase is more concentrically focused to prepare athlete for peaking block. This block is where the athlete is starting to put everything together from the previous phases. More connection is being made to perform maximal velocity with higher loads.
5 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll
1 x 5:00
Prep 2
B
Circuit 1
1 Round through of: Air Squat x8 (32X1) Mini Band Walk (lateral) x15 yards each leg Low to High Shuffle x15 yards each way Carioca (long) x15 yards each way High Knee Skip (lateral) x15 yards each way High Knee Skip (lateral crossover) x15 yards each way
C1
Kneeling OH MB Throw
3 x 10
C2
1/2 Kneeling MB Scoop Toss
3 x 5
D1
DB Bench Press
3 x 8
D2
Accelerated Band Push-Up
3 x 4
D3
McGill Sit-Up
3 x 8
E1
Tall Kneeling DB Strict Press
3 x 8
E2
Bulldog Shoulder Tap
3 x 10
E3
Off Bench Oblique Hold
2 x 0:20
F1
SWB Y-Raise
3 x 8
F2
Suitcase Carry
3 x 70
G
Tempo Run
1 x 8
A1
Heel Clicks
1 x 8
A2
Pigeon Drag
1 x 8
A3
Shin Box Rotation
1 x 20
Prep 2
B
Movement Circuit
All done 20 yards Walking Knee Hug (alternating) Walking Leg Cradle (alternating) Walking Quad Stretch (alternating) Reverse SLDL (alternating) Supported Airplane x:30 each side High Knee Skip Power Skip
C1
Box Jump
3 x 5
C2
SL Box Jump (2 foot landing)
3 x 5
D
Flying 10's
E1
Hang Clean Pull
3 x 5
E2
Band Hip Flexor Stretch
2 x 0:30
F1
Front Squat
3 x 8
F2
Chin Up (neutral grip)
3 x 8
F3
Hollow Hold
3 x 0:20
G1
DB/KB SL RDL (contralateral)
3 x 8
G2
Single Arm DB Row (eccentric)
3 x 8
H
Assault Bike
6 x 0:10
A1
Overhead Squat w/ PVC
1 x 10
A2
Foam Roll
1 x 0:30
A3
Couch Stretch (Hip Flexors)
1 x 0:30
A4
Adductor Walk Out
1 x 5
A5
Band Distraction (hamstring)
1 x 0:30
A6
Psoas March
1 x 0:15
A7
Copenhagen (bent knee)
1 x 0:30
B1
Step Down (toe tap-lateral)
2 x 6
B2
Box Step Down
2 x 6
Conditioning
C
Restoration Circuit 3
4 Rounds of: 2 minute Assault Bike (250+ Watts average) :30 second Rest :10 second Isometric Glute Bridge + 6 reps :10 second Rest :20 second Adaptability Bench Press (right side then left side) :10 second Rest :20 second DB Curl to Press :10 second Rest :10 second Adaptability Step Up (right side then left side) :10 second Rest 15 yard FWD & BKWD Slider Bear Crawl :40 second Rest
D1
Child Pose (with reach)
1 x 0:30
D2
1/2 Kneel 2-Way Lunge
1 x 0:30
D3
Bent Over Y-T-W-L
1 x 3
A
Foam Roll
1 x 5:00
Prep 2
B
Circuit 1
1 Round through of: Air Squat x8 (32X1) Mini Band Walk (lateral) x15 yards each leg Low to High Shuffle x15 yards each way Carioca (long) x15 yards each way High Knee Skip (lateral) x15 yards each way High Knee Skip (lateral crossover) x15 yards each way
C1
Standing OH MB Throw
3 x 10
C2
MB Rotational Scoop Toss
3 x 5
D1
DB Incline Press
3 x 8
D2
Push-Up
3 x 6
D3
Off Bench Oblique Hold
2 x 0:30
E1
SWB Y-Raise
3 x 8
E2
SWB W-Raise (with scap depression)
3 x 8
E3
Suitcase Carry
3 x 70
F
Tempo Run
1 x 10
A1
Heel Clicks
1 x 8
A2
Pigeon Drag
1 x 8
A3
Shin Box Rotation
1 x 20
Prep 2
B
Movement Circuit
All done 20 yards Walking Knee Hug (alternating) Walking Leg Cradle (alternating) Walking Quad Stretch (alternating) Reverse SLDL (alternating) Supported Airplane x:30 each side High Knee Skip Power Skip
C1
Reactive Heiden (with MB)
3 x 6
C2
Mini Hurdle Hop - Lateral (bounce)
3 x 5
D
Flying 10's
E1
Hang Clean Pull
3 x 3
E2
Band Hip Flexor Stretch
2 x 0:30
F1
DB RNT Split Squat
3 x 8
F2
Strict Bodyweight Pull-Up
3 x 8
F3
Hollow Hold
3 x 0:20
G1
Physioball Leg Curl
3 x 8
G2
Single Arm DB Row (isometric)
3 x 8
The success of the athlete depends on how much intensity they bring into the off-season. This program will make sure to push the athlete each day to become a more powerful athlete. If you are looking to become stronger, faster, and more powerful DO NOT mis
Get Hockey - 9 Week Power
Dylan Marty
Framingham State University / Forward
Verified Athlete""I always look forward to training with CoachK in the off-season. The support he gives never stops. He is always believing in what I can accomplish.""
Cody Corbett
Shots on Goal / Former Professional
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Professional Hockey Player
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