Hockey Strong
9 Ten Training
HockeyOff-Season Hockey Training – Phase 4: Hockey Strong (Weeks 13–15) Strength Wins Battles. Let’s Get Powerful.
Phase 4 is all about turning that new muscle from Phase 3 into straight-up strength. This is where your off-season training starts to feel heavy — and where the results start showing up in how hard you hit, how fast you accelerate, and how hard you are to knock off the puck.
Hockey Strong is your max strength block — a 3-week grind designed to build the kind of force that translates directly to on-ice dominance. From winning board battles to exploding off the line, this is the muscle that does something.
🏋️♂️ What You’ll Be Working On: Heavy Lifting, Smart Progressions Dialed-in strength programming focused on compound lifts, perfect form, and controlled intensity.
Lower Body Power Prioritizing hips, glutes, and posterior chain to give you more drive, more stride power, and more stability on skates.
Upper Body Strength + Core Stability Press, pull, and brace like an athlete — not a bodybuilder. Functional strength with a hockey mindset.
Recovery That Keeps You Rolling Strategic deloads, mobility work, and activation drills so you can lift heavy and stay healthy.
🧰 What’s Included: 4-week strength program (4–5 sessions/week)
Lower/upper splits with a focus on power output
Structured warm-ups, mobility, and core work
Video demos + coaching cues for proper form & intent
This is where size meets purpose. You got jacked — now you get strong. Time to train heavy, move clean, and get powerful for the final stretch of the off-season.
A1
SL Down Dog to Pigeon
1 x 5
A2
90/90 Tall Kneeling
1 x 5
A3
Worlds Greatest Stretch
1 x 5
B1
High Box Tap
2 x 0:30
B2
Body Weight Squat
2 x 0:30
C
Loaded Squat Hold
2 x 5
D1
Barbell Front Squat
5 x 5
D2
Box Jump (9T)
5 x 5
E1
DB Upright Row
3 x 10
E2
Face Pull
3 x 10
E3
DB Alternating OH Press
3 x 10
E4
Hanging Knee Tucks
3 x 10
F1
Wall Sit (9T)
2 x 0:30
F2
Lateral Squat Jumps
2 x 0:30
A1
SL Tip Overs
1 x 5
A2
Scap Pushups
1 x 10
A3
Shoulder Hurdles t's and a's
1 x 10
B1
Elevated Bridge
2 x 10
B2
Head Supported Flys
2 x 10
C
Rack Pull (9T)
1 x 5 @ 0:05
D1
Deadlift (9T)
5 x 5
D2
Continuous Broad Jumps
5 x 5
E1
SL Tip and Reach
3 x 10
E2
HK DB Lift + Press
3 x 10
E3
Bird Dog Row
3 x 10
E4
Front Foot Elevated Reverse Lunge
3 x 10
F1
MB Slams
2 x 0:30
F2
KB Swings (9T)
2 x 10
A1
High Knees
1 x 10
A2
Butt Kickers
1 x 10
A3
Shuffle
1 x 10
A4
First 3 Steps
1 x 10
A5
Dynamic Lateral Bounds
1 x 20
B
50 Yard Sprint (Fall Start)
6 x 50
C
300 Yard Shuttle
6 x 100
A1
Adductor Rock Backs
1 x 5
A2
Foot on wall Hip Drive
1 x 5
A3
Donkey Kick to pigeon
1 x 5
B1
Lunge Plate Cross Body
2 x 8
B2
OH weight shift
2 x 8
C
Plate Raise Squat Hold
1 x 5
D1
Back Squat (9T)
5 x 5
D2
DB Squat Jumps
5 x 5
E1
Cross over lunge
3 x 10
E2
Split Squat + 1 Arm DB Press
3 x 10
E3
Pull-ups
E4
Push Press (9T)
3 x 10
F1
Split Stance Jumps
2 x 0:10
F2
Elevated Pushups
2 x 20
Sam LeBlanc
Sam LeBlanc is a committed strength coach who cares about the athletes he works with. You are in good hands with someone who has years of experience in this field and the qualifications of being a certified strength and conditioning specialist through national strength and conditioning association.
This program is for the player who has been forced into doing workouts that just don't work. If you want to grow stronger in the ways a hockey player moves, you need to do this program. It's built by a hockey player for a hockey player.
Get Hockey Strong
Loïc Drapeau
Jr Hockey Player
Verified Athlete"I would highly recommend this to any hockey player seeking to step up their game during the off-season. Sam has the knowledge to help you, he's a competent and caring trainer who’ll take care of you as his own player. It’s literally the best quality-price range you could possibly find."
