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Beer League Hockey PRO

Alex O'Dowd

Hockey, Strength & Conditioning, General Fitness
Coach
Alex O'Dowd

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.

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Play better.
Our programming is designed specifically for casual adult athletes, specifically hockey players. Get what you need.
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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.
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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
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all thru an app.
Equipment
Recommended
barbell // dumbbells // light med ball // cable or band
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Sample Week
Week 1 of 12-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
coach-avatar Alex O'Dowd

CFSC-2, CPT, former NCAA hockey player, intramural volleyball champ, unsuccessful dunker (so far).

FAQs
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 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.
Who is this program 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.
I've done the 12 week program, what's next?
Great work beast!! If you liked it, send me a message and we can work on more programming for you - or you can always run it back.
Beer League Hockey PRO