Next Level Sports Performance
Hockey, Strength & Conditioning3 sessions per week
Must use App app to view and log training
Program Training
Speed/Agility
A
A) Med ball speed skater series - med ball speed skater w/ pause 1 x 5 - med ball speed skater w/ quick return 1 x 5 - med ball speed skater continuous 1 x 5 B) Body weight speed skater series - speed skater w/ pause 1 x 5 - speed skater w/ quick return 1 x 5 - speed skater continuous 1 x 5 C) Depth landing 3 x 5 D) Standing box jump 1 x 6
B
Eccentric Squat
3 x 5
C1
Seated DB Shoulder Press
3 x 12
C2
Eccentric GH Slides
3 x 6
C3
Shoulder Width Grip Seated Row
3 x 12
D1
Tall Kneeling Cable Press
3 x 8
D2
Adductor Squeeze
3 x 20
Speed/Agility
A
A) Crossover bound + stick 3 x 3 each side B) Single leg broad jump 1) 3 x 3 each side
B1
Eccentric Bench Press
3 x 5
B2
Eccentric Lat Pull Down
3 x 6
C1
Low Box Step-Ups
3 x 12
C2
Barbell Hip Thrust
3 x 12
D1
Push Up Plank w/Elbow Touch
3 x 8
D2
Prone Internal Rotation
3 x 20
Speed/Agility
A
A) Single leg lateral turn broad jump (land 2) 3 x 3 each side B) Short skater to single leg broad jump (land 2) 3 x 3 each side C) Seated broad jump 3 x 5
B
Eccentric Barbell RDL
3 x 8
C1
15 Degree Incline DB Press
3 x 12
C2
Prone DB Row
3 x 12
C3
Bulgarian Split Squats
3 x 12
D1
Suitcase March
3 x 20
D2
Iso Fire Hydrant
3 x 20
