This is 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 12 week, science-backed 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.
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
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
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
CFSC-2, CPT, former NCAA hockey player, intramural volleyball champ, unsuccessful dunker (so far).