Hockey Strong

9 Ten Training

Hockey

Coach

Sam LeBlanc

Off-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.

$30

Get Hockey Strong

Applicable Strength

The strength you'll gain during these three weeks will be applicable to what YOU do on the ice. Single leg strength by doing unilateral exercises is exactly what you can expect in addition to our traditional primary lifts.

Progressive approach

Each week the weight will go up and your required amount of reps will go down. This is the way to build strength progressively. There will also be a slight variety in exercises that are not our primary lifts so that we can keep things fresh.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Plates // Dumbbells // Pylo box // Hurdles // Cable tower/Bands // Pull-up bar // Medicine Balls

Recommended

Kettlebells

Sample Week

Week 1 of 3-week program

Monday

Week 1 Day 2 (Hockey Strength)

SL Down Dog to Pigeon

1 x 5

90/90 Tall Kneeling

1 x 5

Worlds Greatest Stretch

1 x 5

High Box Tap

2 x 0:30

Body Weight Squat

2 x 0:30

Loaded Squat Hold

2 x 5

Barbell Front Squat

5 x 5

Box Jump (9T)

5 x 5

DB Upright Row

3 x 10

Face Pull

3 x 10

DB Alternating OH Press

3 x 10

Hanging Knee Tucks

3 x 10

Wall Sit (9T)

2 x 0:30

Lateral Squat Jumps

2 x 0:30

Wednesday

Week 1 Day 4 (Hockey Strength)

SL Tip Overs

1 x 5

Scap Pushups

1 x 10

Shoulder Hurdles t's and a's

1 x 10

Elevated Bridge

2 x 10

Head Supported Flys

2 x 10

Rack Pull (9T)

1 x 5 @ 0:05

Deadlift (9T)

5 x 5

Continuous Broad Jumps

5 x 5

SL Tip and Reach

3 x 10

HK DB Lift + Press

3 x 10

Bird Dog Row

3 x 10

Front Foot Elevated Reverse Lunge

3 x 10

MB Slams

2 x 0:30

KB Swings (9T)

2 x 10

Thursday

Week 1 Day 5 (Hockey Strength)

High Knees

1 x 10

Butt Kickers

1 x 10

Shuffle

1 x 10

First 3 Steps

1 x 10

Dynamic Lateral Bounds

1 x 20

50 Yard Sprint (Fall Start)

6 x 50

300 Yard Shuttle

6 x 100

Friday

Week 1 Day 6 (Hockey Strength)

Adductor Rock Backs

1 x 5

Foot on wall Hip Drive

1 x 5

Donkey Kick to pigeon

1 x 5

Lunge Plate Cross Body

2 x 8

OH weight shift

2 x 8

Plate Raise Squat Hold

1 x 5

Back Squat (9T)

5 x 5

DB Squat Jumps

5 x 5

Cross over lunge

3 x 10

Split Squat + 1 Arm DB Press

3 x 10

Pull-ups

Push Press (9T)

3 x 10

Split Stance Jumps

2 x 0:10

Elevated Pushups

2 x 20

Coach

More from 9 Ten Training

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.

Be strong on the ice

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

FAQs

What age is this for?

I've trained athletes of all ages with this program. I substitute any barbell movement for dumbbells and keep the weight manageable for younger athletes who do not have experience with barbell movements.

What if I don't play hockey?

This program is still great for you! I'll also work with you to find some exercises that may be more applicable to your sport.

The Proof

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."