9 Ten Training
Hockey4-Week Hockey Off-Season Training Program – Phase 1: General Physical Preparation (GPP)
Lay the Foundation. Build the Engine.
Welcome to Phase 1 of your 20-week off-season transformation. This is where champions are made—not on the ice, but in the preparation leading up to it.
This 4-week General Physical Preparation (GPP) phase is designed specifically for hockey players looking to reset, rebuild, and recharge after a long season. Whether you're a junior player, collegiate athlete, or chasing the next level, this is where your off-season truly begins.
✅ What to Expect:
Movement Quality & Mobility – Restore joint health and clean up movement patterns.
Aerobic Base Building – Develop a strong conditioning engine that supports high performance later in the off-season.
Foundational Strength – Reinforce structural balance and correct asymmetries to bulletproof your body.
Work Capacity Development – Lay the groundwork for more intense phases to come.
🔧 What's Inside:
4-week training schedule (4–5 sessions/week)
Progressive, hockey-specific workouts
Warm-ups, cooldowns, and mobility protocols
Clear guidance, video demos, and coach’s notes
📈 Why GPP Matters:
Skating faster, hitting harder, and lasting longer on the ice starts here. This phase builds your body from the ground up—so you can crush the intensity that comes in the next five phases.
1 sessions per week
Must use App app to view and log training
Program Training
A1
T-Spine Around The Worlds
1 x 5
A2
HK Hold T-Spine
1 x 5
A3
Pogos
1 x 10
B1
5 Yard Shuffle + Sprint
B2
Plank (9T)
4 x 20
C1
Body Weight Squat
2 x 10
C2
Pushups
2 x 10
D1
DB Goblet Squat
3 x 5
D2
Tuck Jumps (9T)
3 x 5
E1
DB Floor Press (9T)
3 x 5
E2
High Plank Toe Touch
3 x 30
F1
Offset DB lunges
3 x 6
F2
Renegade Pushup
3 x 6
A1
TRX Hip Hinge Hamstring/Lat Stretch
1 x 10
A2
Thread The Needle
1 x 5
A3
Pogo (Forward, backward, lateral)
1 x 10
B1
10 Yard Sprint (starting mechanics)
4 x 10
B2
ISO Calf Holds
4 x 20
C1
Nordic Hamstring Eccentric Curls
2 x 5
C2
TRX Rows
2 x 10
D1
KB Deadlift
3 x 5
D2
Broad Jumps (Both and SL)
3 x 3
E1
1 Arm DB Row
3 x 6
E2
MB Slams
3 x 8
F1
Standing Shot Put
3 x 3
F2
Scap Pushups
3 x 10
G1
KB Swings (9T)
3 x 10
G2
Marching Glute Bridge
3 x 6
A1
3 Way Hip Flexion
1 x 2
A2
Pogo (Forward, backward, lateral)
1 x 10
B1
Alternating DB Bench
3 x 6
B2
Bear Crawl Hold + 1 Arm Row
3 x 6
C1
DB Deadlift (9T)
3 x 6
C2
SL Squat to box
3 x 6
A
5-10-5 Drill
B
Skater Bounds
C
Back Squat (9T)
10, 5, 4, 3, 3 @ _ , 50, 75, 90, 90 %
