Alex O'Dowd
Hockey, Strength & Conditioning, General FitnessThis is the third 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 third 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
V-stance inchworm to t-spine rotation
2 x 6
B2
Medball adductor squeeze
2 x 30
C1
Goblet Split Squat
3 x 8
C2
Dumbbell bench press
4 x 6
C3
Anti-rotation pressout with rotation
2 x 8
D1
Single leg pogo
D2
CMJ Box jump
4 x 3
D3
Hammer curl with post-fatigue iso
3 x 12
D4
Tricep your choice
6, 6, 6, MAX
A
Light Jog
1 x 5:00
B1
Hip flexor stretch w/ rotation
2 x 40
B2
Quadruped Hip CAR
2 x 5
C1
Lateral squat
3 x 6
C2
Lateral bound continuous
3 x 5
D1
Lat pull down
6 x 4
D2
DB RDL
6 x 3
D3
Physioball plank
3 x 25
E
:20/:40 conditioning
5 x 20
A
Light Jog
1 x 5:00
B1
Single leg pogo in a box
2 x 20
B2
Reverse bear crawl
2 x 20
C1
Scoop throw
3 x 5
C2
Straight knee off bench copenhagen plank
2 x 15
C3
Hand supported SLDL
3 x 6
D1
Goblet reverse lunge
D2
Dumbbell Push press
D3
Goblet reverse lunge
D4
Med ball overhead slam
