Hockey Strong

9 Ten Training

Hockey

Coach

Sam LeBlanc

This 3 week program will RIP you up and BUILD your base to be the strongest hockey player on the ice this season. We will progressively overload the main lifts and supplement with hockey specific movements that will help you be a better skater, have a harder shot, all while increasing your overall balance.

If you're tired of programs that make you strong sure, but don't apply to what you're doing on the ice, then you NEED this 3 week plan.

There is also speed days where you will build your ability to run faster and translate the strength gains you are seeing in the weight room to your power output on the ice.

$25

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

A lifelong hockey and fitness enthusiast. Sam has a few pieces of paper on the wall that say he knows his stuff but more importantly it's his passion and dedication to helping athletes reach their potential.

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."

Customer Reviews

Overall Rating

Hockey Strong

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