Beer League Performance Program
Ryan Nussbaum
Tired of feeling like you are holding your mens league team back? This 8 week program is meant for beer leagues to help them feel better on the ice and start feeling like when they were younger.
This program includes dedicated days for mobility, strength, speed, power and conditioning all designed for beer league players that may not have a lot of time tot workout or get on the ice that much.
Just because you only play once a week doesn't mean you can't feel like you did when you were younger or even better. This program will also help you feel better off the ice and allow you to do more things in your daily life, along with being able to have the stamina to play late in those games when it matters most when other guys are sucking wind.
Everyone is an athlete, you just have to start training like it!
A1
Foam Roll
1 x 5:00
A2
90/90
1 x 3
A3
hip Flexor to Knight Stretch
1 x 3
A4
Cat Camel
1 x 5
A5
Swimmers
1 x 8
A6
Dynamic Warm-up
1 x 10
A7
Scap Push-Up
2 x 5
A8
Dead Bug
2 x 5
A9
Snap Down
2 x 5
B1
Box Jump
2 x 5
B2
Tall Kneeling Chest Pass
2 x 5
B3
1/2 Kneeling Side Toss
2 x 5
C1
Kettlebell Swings
3 x 3
C2
Tall Kneeling Band Lift
2 x 10
D1
Single Leg Box Squats
2 x 6
D2
DB Bench Press
2 x 8
E1
1 Dumbbell SLDL
2 x 6
E2
Single Arm Row
2 x 6
E3
Bird Dog
2 x 10
F
Steady State Bike
1 x 5:00
A
Foam Roll
1 x 5:00
B1
V-Stance Lunges
2 x 6
B2
Hip Airplane
2 x 6
C
Mobility Flow
2 x 5
D1
Mini Band Strength Series
3 x 3
D2
Cuban Press
3 x 6
A1
Foam Roll
1 x 5:00
A2
Pigeon Stretch
1 x 3
A3
hip Flexor to Knight Stretch
1 x 3
A4
Cat Camel
1 x 5
A5
Plank to Downward Dog
1 x 5
A6
Dynamic Warm-up
1 x 10
A7
I, Y, T, W Holds
2 x 3 @ 0:03
A8
Dead Bug
2 x 5
A9
Skaters
2 x 5
B1
Lateral Box Jump
2 x 5
B2
Med Ball Slam
2 x 5
C1
DB Snatch
2 x 5
C2
1/2 Kneeling Banded Chops
2 x 8
D1
Step-Ups
2 x 6
D2
Half Kneeling Single Arm Shoulder Press
2 x 6
E1
Single Leg Glute Bridge
2 x 6
E2
1/2 Kneeling Single Arm Vertical Row
2 x 6
A1
Foam Rolling
1 x 5:00
A2
Mobility Flow
1 x 5
A3
Dynamic Warm-up
1 x 10
B1
Seated Jumps
2 x 3
B2
Box Drop w/ Jump
2 x 3
B3
Stepping Chest Pass
2 x 3
B4
180 Underhand Toss
2 x 3
C
Assault Bike
1 x 0:20 @ 6
D
Box Breathing
1 x 5:00
Ryan Nussbaum
Ryan is a certified strength and conditioning coach, with a bachelor's in exercise science, as well as a hockey coach. Before Ryan started coaching he played minor professional hockey after college. He also currently plays beer league and is the EBUG for an ECHL team, so he has to stay in shape. This is the same program he follows to help him perform his best despite the limited ice time.
This program is going to help you become a complete player. While it may not improve your stone hands, it will make you more mobile, get stronger, faster, more explosive and increase your stamina. Through this you will be faster, shoot better and last long
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