Alex O'Dowd

Hockey, Strength & Conditioning
Coach
Alex O'Dowd

This is a program that can fit for any hockey player or any adult looking to mix in some athleticism to their training. It's specifically designed to assist the boys playing 11pm men's league games on a Tuesday when they've gotta be up for work at 6. 

This program has exactly what you need whether you're an MVP, a supervisor of morale, or simply looking for quality workouts. We've got hockey-specific exercises to get your quads looking like Crosby and your hips, groin, and low back smooth like butter; there's also stuff that is just as important for a pump. 

Here's a 3 week, science-backed, preview to our full 12 week methodology to get you feeling better going in and out of the rink. If you try kinda hard 3 days a week, you'll get what you need without having to bag yourself. If you want to get stronger and take care of your hockey bod, you've found the Stanley Cup of training programs. 7 day free trial.

Features
3 sessions per week
Must use App app to view and log training
Program Training
$30
Get Beer League Hockey 1
benefit-image-0
Play better.
Our programming is designed specifically for casual adult athletes, specifically hockey players. Get what you need.
benefit-image-1
Recover faster.
The mobility, flexibility, balance, and cardio components of your work are designed to keep your body from feeling rusty on your way in and out of the rink.
benefit-image-2
Look like a pro.
Who doesn't love a sick pump? We've got some "meathead" strategically placed in your workload for maximum gainz.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
sample week banner image
phoneMockup
Sample Week
Week 1 of 3-week program
Sunday
Beer League Day 1 TEMPLATE

A

Light Jog

1 x 5:00

B1

T spine rotation 1

2 x 8

B2

90/90 Hip Mob ISO

2 x 20

C1

Goblet Split Squat iso

2 x 0:20

C2

Dumbbell bench press

4 x 5

C3

Athletic stance anti-rotation press out

2 x 8

D1

Extensive pogos

2 x 45

D2

Intensive pogos

2 x 15

D3

DB hammer curl

2 x 15

D4

Tricep your choice

2 x 15

Tuesday
Beer League Day 2 TEMPLATE

A

Light Jog

1 x 5:00

B1

Hip flexor stretch

2 x 40

B2

Fire hydrants - quadruped hip abduction

2 x 10

C1

Lateral squat

3 x 5

C2

Lateral bounds w/ stick

3 x 3

D1

Lat pull down

5 x 5

D2

DB RDL

5 x 5

D3

Plank series

3 x 20

Conditioning

E

Engine size

Bike, tread, or row for 20 minutes. Go as far as you can. The catch - you must either be talking or nose breathing the whole time. Discipline!!! If you measure HR look for 115-40 bpm This will teach your body to recover better between shifts, periods, and games

Thursday
Beer League Day 3 TEMPLATE

A

Light Jog

1 x 5:00

B1

Toe tap for balance

2 x 5

B2

Birddogs

2 x 8

C1

Scoop throw

3 x 5

C2

Bent knee off bench copenhagen plank

2 x 10

C3

Staggered stance SLDL

3 x 8

D1

Pushup

3 x 20

D2

Goblet Split Squat

D3

Horizontal row - choice

D4

Goblet Split Squat

Coach
More from Alex O'Dowd
coach-avatar Alex O'Dowd

FAQs
Who is this for?
Any hockey player or adult who wants to build a little athleticism without feeling like you've gotta live in the gym to succeed.
What if I miss a day?
No worries. You're a workhorse as it is, this is supposed to be complimentary to what matters most to you. Get in what you can. Being consistent will bring the best results, but missing one here or there isn't worth the stress.
What if I don't have access to the recommended equipment?
Everything can be modified. If you don't have something, shoot us a message and we'll get back to you within 24 hours for your personalized adjustment.
I've done the 3 week program, what's next?
We have a 12 week, full-length program that expands on the work you've started. There's a strong recommendation to continue to that when finished. That being said, if you like what you're doing here, there's no harm in running it back.
I'm new to training, how do I know I'm doing it right?
We have a communication channel available that your coach monitors frequently. Ask as many questions as you'd like and expect responses within 24 hours.

More from Alex O'Dowd

programs
Beer League Hockey 1
Join Today!