9 Ten Training
HockeyOff-Season Hockey Training – Phase 6: Hockey Peak Performance (Weeks 19-21)
Game Ready. Sharp. Explosive.
You’ve put in the work. Now it’s time to put it all together.
Phase 6: Hockey Peak Performance is your final 3-week block — a precision-tuned phase designed to sharpen your skills, dial in your movement, and have you feeling fast, explosive, and confident heading into camp or tryouts.
This isn’t about grinding — it’s about refining. With a focus on hockey-specific patterns, speed, reaction work, and energy system tuning, this phase helps you taper smartly while keeping intensity high and fatigue low.
🏒 What to Expect:
Hockey-Specific Movement Patterns
Change of direction, lateral power, stride-focused drills, and multi-plane movement to mimic real on-ice actions.
Speed, Agility & Reaction Work
Acceleration, deceleration, reaction drills, and short-burst sprint work to sharpen your edge and improve on-ice decision making.
Power Maintenance & Tapering
Maintain strength and power without overloading your system — feel your freshest when it matters most.
Energy System Conditioning
Game-speed intervals and shift-style conditioning to prep your lungs and legs for real hockey pace.
🧰 What’s Included:
3-week peak performance plan (5 sessions/week)
Hockey-specific strength, power, and movement work
Conditioning circuits tailored to game demands
Taper protocol to reduce fatigue and maximize freshness
Mobility + recovery sessions to stay sharp and healthy
This is what you trained for.
Enter the season with confidence, power, and precision.
No guesswork. No overtraining. Just results.
1 sessions per week
Must use App app to view and log training
Program Training
A1
90/90 and reach
1 x 5
A2
Supine I to W
1 x 10
A3
Lunge and Reach
1 x 10
B1
Side Plank Banded Row
2 x 10
B2
SL Knee Drive Hold
2 x 0:20
C1
Walking DB High Low Lunges
3 x 8
C2
renegade rows
3 x 8
D1
Landmine Windmills
4 x 8
D2
Lunge Plate Cross Body
4 x 8
D3
MB Cherry Pickers
4 x 0:30
E1
Deadhang regrips
3 x 0:15
E2
PVC Wrist Rotations
3 x 8
F1
pop up 1/4 rotation
2 x 8
F2
1/4 Reverse Lunge + Knee Drive
2 x 8
A1
Backward Flip Hips Shuffles
2 x 10
A2
Carioca (9T)
2 x 10
A3
Quick Hip Flips
2 x 0:30
A4
SL Line Hops
2 x 0:15
B
1/4 Rotation Pop Up + 40 Yard Dash
6 x 40
C
5-10-5 Drill
D
Pop up 5-10-5
A1
T-Spine Scorpion
1 x 5
A2
Stability ball around the world plank
2 x 0:15
A3
T-Spine banded rotations
1 x 5
A4
HK Banded Rotation (shoulder girdle)
1 x 10
B1
SL Airplane (wall assisted)
2 x 8
B2
Palloff Raise
2 x 8
C1
(HUG) SL Hip Hinge Landmine
3 x 8
C2
Barbell Reverse Lunge
3 x 8
D1
Horizontal Pull to Press
4 x 8
D2
Lunge jumps w/MB Slam
4 x 8
E1
counter balance 1/4 squat and press
3 x 8
E2
Scarecrow Regrips
3 x 8
F1
Wall Facing MB Toss
2 x 0:15
F2
DB split lunge Clean
2 x 6
A1
Backward Flip Hips Shuffles
2 x 10
A2
Carioca (9T)
2 x 10
A3
Quick Hip Flips
2 x 0:30
A4
Lateral Skipping
2 x 10
A5
SL Linear Bounds
2 x 10
B
Zig Zag 40
4 x 40
C
Backward crossover start flip and go
4 x 40
D
300 Yard Shuttle
A1
Twister Bird Dogs
1 x 10
A2
Adductor half kneeling stretch
1 x 5
A3
Lunging T-Spine Rotations
1 x 5
B1
copenhagen plank
2 x 0:15
B2
Cross body carry
2 x 30
B3
MB Groin Squeeze
2 x 0:30
C1
Banded Under Strides
3 x 8
C2
Crossover Hurdle Hops
3 x 4
D1
landmine SL lateral squat
4 x 6
D2
MB Spin and Rotate Toss
4 x 4
D3
90 Spin Lunge and Press
4 x 4
E1
DB Split Press
3 x 6
E2
PVC Banded regrip hockey shots
3 x 0:15
F1
Hayden Depth Jumps
2 x 4
F2
Split Squat Jumps (9T)
2 x 0:15
