HardBody Athlete
HockeyHardbody Hockey: 8 week Off-season Power Development Program
Intensification 1:
Mechanical Disadvantage Pause Isometric Method
Accumulation 2:
Accommodating Resistance (Bands & Chains)
Intensification 2:
Myotatic Reactive Strength Method With a Wave Loading Rep Scheme
4 sessions per week
Must use App app to view and log training
Program Training
A1
Body Weight
A2
Foam Roll
1 x 5:00
A3
My Dynamic Warmup
1 x 5:00
B1
Shoulder Press
5, 3, 5, 3, 5 @ 78, 83, 78, 83, 78 %
B2
Chin-Up
5, 3, 5, 3, 5 @ 78, 83, 78, 83, 78 %
C1
DB Bench Press
4 x 8
C2
Bent Over DB Row
4 x 8
D1
Banded Tricep Pushdown
3 x 10
D2
Seated Incline DB Curls
3 x 10
A
Body Weight
B1
Foam Roll
1 x 5:00
B2
My Dynamic Warmup
1 x 5:00
C
Back Squat
5, 3, 5, 3, 5 @ 78, 83, 78, 83, 78 %
D1
Bulgarian Split Squat
4 x 8
D2
Lying Leg Curl
4 x 8
E1
Petersen step-up
3 x 10
E2
Good Morning
3 x 10
A1
Body Weight
A2
Foam Roll
1 x 5:00
A3
My Dynamic Warmup
1 x 5:00
B1
Bench Press
5, 3, 5, 3, 5 @ 78, 83, 78, 83, 78 lb
B2
Pull-Up
5, 3, 5, 3, 5 @ 78, 83, 78, 83, 78 %
C1
Seated DB Press
4 x 8
C2
Inverted Row
4 x 8
D1
Seated External Rotation
3 x 10
D2
DB Lateral Raise
3 x 10
A1
Body Weight
A2
Foam Roll
1 x 5:00
A3
My Dynamic Warmup
1 x 5:00
B
Front Squat
5, 3, 5, 3, 5 @ 78, 83, 78, 83, 78 %
C
Rack Pull
5 x 8
D1
Calf Raise
4 x 20
D2
Standing Cable Wood Choppers
3 x 10
