Alex O'Dowd
Hockey, Strength & Conditioning, General FitnessThis is the second phase of a program that can fit 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 the second 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.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Light Jog
1 x 5:00
B1
Adductor rock t-spine rotation
2 x 8
B2
90/90 hip switch
2 x 8
C1
Goblet Split Squat
3 x 5
C2
Dumbbell bench press
3 x 8
C3
Staggered stance anti rotation press out
2 x 8
D1
Extensive pogos
2 x 40
D2
Intensive pogos
2 x 20
D3
Supinated curls
2 x 15
D4
Tricep iso + reps
2 x 10
A
Light Jog
1 x 5:00
B1
Hip flexor stretch w/ reach
2 x 40
B2
Fire hydrant series
2 x 5
C1
Lateral squat
3 x 5
C2
Lateral bound w/ mini bounce
3 x 5
D1
Lat pull down
4 x 4
D2
DB RDL
6 x 3
D3
Plank saw
3 x 10
E
:35/:90 conditioning
4 x 35
A
Light Jog
1 x 5:00
B1
Single leg pogo
2 x 20
B2
Bear position reach
2 x 8
C1
Horizontal chop
3 x 5
C2
Bent knee off floor copenhagen plank
2 x 20
C3
Staggered stance SLDL
3 x 8
D1
Goblet reverse lunge
D2
Dumbbell bench press
D3
Goblet reverse lunge
D4
Vertical row - choice
