9 Ten Training
HockeyOff-Season Hockey Training – Phase 5: Hockey Power (Weeks 17–19)
Train Fast. Move Explosively. Play at Top Speed.
The heavy lifting is done — now it’s time to turn that strength into pure power.
Phase 5: Hockey Power is a fast-paced, 3-week training block built to make you more explosive, more dynamic, and more dangerous every time you touch the ice.
This is where we shift the focus from force production to force application — teaching your body to move weight quickly, accelerate with intent, and unleash the athleticism you’ve been building all off-season.
⚡ What You’ll Be Training:
Explosive Lifting & Plyometrics
Olympic lift variations, jump training, med ball throws — all dialed in to improve rate of force development and first-step quickness.
Max Velocity & Acceleration
Sprint work, resisted runs, and positional power drills designed to boost your top-end speed and on-ice burst.
Transferring Strength to Sport
Power isn’t just about how strong you are — it’s about how fast you can express it. This phase bridges the gap between gym strength and game speed.
Low Volume, High Intent
Quality over quantity. Short, sharp sessions that leave you feeling fast, not fried.
🧰 What’s Included:
3-week power training program (4 sessions/week)
Explosive lower/upper body strength and speed sessions
Sprint mechanics, jump progressions, and med ball circuits
Warm-ups, mobility, and recovery protocols included
You’ve built the engine — now it’s time to hit the gas.
Power = Performance.
Train fast. Move with intent. Get game-ready.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Lying Cross Body Oblique Crunch
1 x 5
A2
Figure 4 contours
1 x 5
A3
Hip Hinge Lunge
1 x 5
B1
Stability ball around the world plank
2 x 0:30
B2
SL Knee Drive Hold
2 x 0:15
C
Overcoming Back Squat
2 x 5
D1
Back Squat Jumps
5 x 3
D2
Squat Jumps 180
5 x 5
E1
Landmine Split Press
3 x 6
E2
DB 1 Arm Clean
3 x 6
E3
1 Arm Row Regrip
3 x 6
F1
1 Arm Plank Switches
3 x 0:30
F2
Reactive Side Lunges
3 x 6
G1
2 way lunge (F/B hoping)
4 x 0:15
G2
Behind the back wall slams
4 x 0:15
G3
Squat Jump SL Land
4 x 3
A1
Pogos
2 x 10
A2
Carioca (9T)
2 x 10
A3
Backward Skipping (9T)
2 x 10
A4
Shuffle
2 x 10
A5
First 3 Steps
2 x 10
B
40 Yard Dash (9T)
8 x 40
C
5 Yard Box
4 x 20
A1
Elbow Drives
1 x 10
A2
Supine Up and Over
1 x 10
A3
SB DB Y's, T's, A's
1 x 10
B1
Palloff Press
2 x 10
B2
SL Airplane (plate assisted)
2 x 5
C
Split Stance Over Coming
1 x 3
D1
Hang Clean (9T)
5 x 3
D2
MB SL RDL Slam
5 x 5
E1
Head Supported Rows
3 x 6
E2
Kickstand Lift and Press
3 x 6
E3
Pogo Cleans
3 x 5
F1
Inverted 1 Handed row hold
3 x 0:15
F2
I and W shoulder Mobility
3 x 8
G1
Skater Bench Hops
4 x 0:15
G2
Pop ups
4 x 5
A1
Fire Hydrants (9T)
2 x 3
A2
Carioca (9T)
2 x 10
A3
First 3 Steps
2 x 10
A4
Lateral Skipping
2 x 10
B
Squat Jump + 40 Yard Sprint
3 x 3
C
Pop Up 40 Yard Dash
3 x 40
D
20 Yard Shuttle Run Repeats
3 x 0:45
A1
Pogo Series
1 x 1
A2
Dorsi and Adductor stretch
1 x 0:15
A3
Thread The Needle
1 x 5
B1
HK Hold T-Spine
2 x 8
B2
MB Groin Squeeze
2 x 0:30
C
Side Wall Lean
1 x 0:30
D1
Trap Bar Deadlift Jumps
5 x 3
D2
squat jumps into broad jumps
5 x 0:15
E1
landmine SL lateral squat
3 x 6
E2
Side Stepping DB Regrips (low pylo)
3 x 0:15
E3
Inverted Row (9T)
3 x 10
F1
landmine pull and press
3 x 6
F2
Trap Bar Carry (9T)
3 x 30
G1
SL Box Jumps
4 x 3
G2
Skater Bounds
4 x 3
