Hockey - 4 Week Peaking
Staunch Training Systems
HockeyThis is a peaking program designed for an the athlete before they leave for college or training camp.
This Phase is will push the athlete to perform exercises at a rate of speed they will probably be uncomfortable with. We call this "chaos under control".
It is important for the athlete to understand the movements and understand the instructions for those movements, as this Phase relates a lot to their sport.
A
Foam Roll
1 x 5:00
Speed/Agility
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
Circuit 2
C
1 Round of: Scap Push-Up x10 Landmine 1/2 Kneel Press x2-3 RIR (reps in reserve) each arm Chaos Push-Up x6 (3231) Band Shoulder External ROT x10 each arm
D1
Standing OH MB Throw
3 x 10
D2
Split Stance Anti-Rotation MB Throw
3 x 10
E1
Bench Press with Band (AFSM)
3 x 0:10
E2
Accelerated Band Push-Up
3 x 5
E3
Adaptability OH Lateral Raise
3 x 0:10
E4
McGill Sit-Up
3 x 8
F1
Double Barrel Landmine Press (Alt.)
3 x 8
F2
Shoulder Taps
3 x 20
F3
Off Bench Oblique Hold (with pulse)
1 x 0:40
G1
Bent Over Y-T-W-L
3 x 8
G2
Kettlebell Crosswalk
3 x 70
H
Tempo Run
3 x 16
A1
Heel Clicks
1 x 8
A2
Pigeon Drag
1 x 8
A3
1/2 Kneel 2-Way Lunge
1 x 8
A4
Quadruped Hip Circles
1 x 6
A5
3-Way Hip Extension
1 x 5
A6
Hip Mobility (wall)
1 x 6
B1
Walking Knee Hug
1 x 20
B2
Walking Leg Cradle
1 x 20
B3
Walking Quad Stretch
1 x 20
B4
High Knee Skip
1 x 20
B5
Reverse SLDL
1 x 20
C1
Copenhagen (bent knee)
1 x 0:30
C2
Step Down (toe tap-lateral)
1 x 6
C3
Box Step Down
1 x 6
D1
Hurdle Hops
2 x 5
D2
Mini Hurdle Hop - Lateral (bounce)
2 x 5
E
Flying 10's
3 x 1
F1
Hang Clean Pull
3 x 3
F2
Lizard Lunge (band)
3 x 0:30
G1
Front Squat
3 x 5
G2
Chin Up (neutral grip)
3 x 5
G3
1/2 Kneel MB Slam
3 x 0:15
H1
Dual KB SL RDL
3 x 8
H2
DB BO Row (AFSM)
3 x 0:10
A1
Assault Bike
1 x 2:00
A2
Quadruped Hip Abduction
1 x 10
A3
Mini Band 3-Way Step
1 x 5
A4
Speed Skaters with Foot Exchange
1 x 0:15
A5
45 Degree Jab Bound
1 x 15
B1
Sled (lateral step)
2 x 15
B2
Sled Crossover
2 x 20
C1
Reactive Heiden (with MB)
2 x 0:10
C2
Banded Heiden
2 x 4
C3
Single Leg Lateral Hop (quick)
2 x 0:10
C4
Pogo Heiden + 2 Foot Land + Lateral Jump
2 x 3
C5
Oblique Twist
2 x 0:15
D1
Back Squat (sport)
4 x 3 @ 80 %
D2
Depth Jump to Vertical Jump
4 x 2
D3
KB Banded Squat
4 x 0:12
D4
Hurdle Hops
4 x 5
D5
Accelerated Band Jump (split alternating)
4 x 0:10
E1
MB Chest Pass
2 x 10
E2
MB Side Toss
2 x 10
E3
MB Rugby Toss
2 x 10
E4
MB Granny Toss
2 x 10
E5
Medicine Ball Slam
2 x 10
A
Foam Roll
1 x 5:00
Speed/Agility
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 SL Paloff Press x10 each side PVC Pass Through x:30 seconds 1/2 Kneel PVC T-Spine ROT x:30 seconds
C1
Standing OH MB Throw
3 x 10
C2
MB Rotational Scoop Toss
3 x 10
D1
DB Incline Press
3 x 5
D2
Bird-dog Over Bench
3 x 10
D3
Gopher U Abs
3 x 0:30
E1
Weighted Push Up
3 x 8
E2
Off Bench Oblique Hold (with pulse)
3 x 0:40
F1
Turkish Get Up
3 x 5
F2
Band External Rotation
3 x 10
F3
DB Farmer's Carry
3 x 105
G
Tempo Run
3 x 18
A1
Heel Clicks
1 x 8
A2
Pigeon Drag
1 x 8
A3
1/2 Kneel 2-Way Lunge
1 x 8
A4
Quadruped Hip Circles
1 x 6
A5
3-Way Hip Extension
1 x 5
A6
Hip Mobility (wall)
1 x 6
B1
Walking Knee Hug
1 x 20
B2
Walking Leg Cradle
1 x 20
B3
Walking Quad Stretch
1 x 20
B4
High Knee Skip
1 x 20
B5
Reverse SLDL
1 x 20
C1
Copenhagen (bent knee)
1 x 0:30
C2
Step Down (toe tap-lateral)
1 x 6
C3
Box Step Down
1 x 6
D1
Hurdle Hops
2 x 5
D2
Mini Hurdle Hop - Lateral (bounce)
2 x 5
E
Flying 10's
3 x 1
F1
Hang Clean Pull
3 x 3
F2
Lizard Lunge (band)
3 x 0:30
G1
Split Squat (front rack)
3 x 8
G2
Split Squat Jump (AFSM)
3 x 10
G3
Accelerated Band Jump (split alternating)
3 x 0:10
G4
Weighted Pull Ups
3 x 5
G5
Body Saw (slider)
3 x 12
H1
Glute Ham Hyper (reactive)
3 x 0:10
H2
DB BO Row (AFSM)
3 x 0:10
A
Cardio
1 x 30:00
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.
Athletes committed to this program have seen an increase in vertical jump, acceleration time, power output, and conditioning level. Basically, a machine and ready for any test a team will throw at an athlete. If you are looking to leaving for your tryouts
Get Hockey - 4 Week Peaking
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.""
Cody Corbett
Shots on Goal / Former Professional
Verified Athlete""Couldn't have done it without CoachK""
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.""
