9 Ten Training
HockeyOff-Season Hockey Training – Phase 3: Get Jacked Hockey (Weeks 9–12)
More Muscle. More Power. More Presence.
You’ve built the base. You’ve unlocked your range. Now it’s time to pack on serious size — the kind of lean, functional muscle that actually helps you play harder, hit harder, and dominate in every zone.
Phase 3: Get Jacked Hockey is all about hypertrophy — but this isn’t your average “bodybuilder bro split.” This is hockey-specific size with a purpose: building the muscle you need to produce more force, protect your joints, and make your presence felt every shift.
💥 What to Expect:
Targeted Hypertrophy Training
High-volume work with smart exercise selection built for hockey — glutes, quads, core, upper back, and shoulders all get the spotlight.
Strength-Endurance Gains
Improve your ability to produce force over and over again — stay strong and explosive from puck drop to the third period.
Joint-Friendly Volume
Muscle without the mileage — structured programming that spares your joints while building size in all the right places.
Big Look, Bigger Performance
Add size without slowing down. This isn’t fluff — this is muscle that moves.
🧰 What’s Included:
4-week hypertrophy training block (4–5 sessions/week)
Structured upper/lower splits with volume progression
Warm-ups, mobility, and recovery work to stay healthy
Coaching notes + demo videos to guide every workout
This is the block where you start looking like the work you've been putting in.
Get jacked. Get noticed. Get ready for the next phase.
1 sessions per week
Must use App app to view and log training
Program Training
A
Tempo Explanation
1 x 1
B1
Kneeling Hip Drives
1 x 5
B2
90/90 Hip Flips
1 x 5
B3
Thread The Needle
1 x 5
B4
T-Spine Around The Worlds
1 x 5
C1
Plank (9T)
2 x 0:30
C2
Superman Hold
2 x 0:30
D1
Barbell Front Squat
4 x 8
D2
Pulse Lunge
4 x 0:15
E1
Squat Jumps (9T)
2 x 10
E2
Step Ups + Knee Drive
2 x 8
F1
1 Arm DB Row
4 x 8
F2
HK 1 Arm Press
4 x 8
G1
Marching Plank
2 x 0:30
G2
MB Chest Pass
2 x 0:30
A1
Hip Hinges
1 x 10
A2
Hamstring Drives
1 x 5
A3
T-Spine Around The Worlds
1 x 5
A4
Thread The Needle
1 x 5
B1
Inverted Row Hold
2 x 0:30
B2
Divers Pose
2 x 0:30
C1
Trap Bar Deadlift (9T)
4 x 8
C2
Barbell Reverse Lunge
4 x 8
D1
Hamstring Tantrums
2 x 0:30
D2
Bridges
2 x 10
E1
SL Foot On Wall + 1 Arm DB Row
4 x 8
E2
DB Bench
4 x 8
F1
Pushup
2 x 0:30
F2
Lying MB Chest Pass
2 x 10
A1
Butt Kickers
1 x 10
A2
Worlds Greatest Stretch
1 x 8
A3
High Knees
1 x 10
B
Tabata Run
1 x 5:00
A1
HK Lateral Drive
1 x 5
A2
Toe Touch -> Sky Reach -> T- Twist
1 x 5
A3
Thread The Needle
1 x 5
B1
Side Plank (9T)
2 x 0:30
B2
Lunge Hold
2 x 0:20
C1
Landmine Weight Shift
4 x 8
C2
DB 1/4 Thrusters
4 x 8
D1
Continuous Lateral Bounds
2 x 0:30
D2
Plank Jacks (9T)
2 x 30
E1
Landmine Squat (9T)
4 x 8
E2
Anchor SL Twist Rows
4 x 8
F1
DB T-Plank
2 x 12
F2
Bird Dog Weighted
2 x 12
""
