Beer League Hockey 4
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.
A
Light Jog
1 x 5:00
B1
Hip flexor stretch w/ rotation
2 x 40
B2
3 way lunge
3 x 3
C1
Overcoming split squat iso
5 x 2 @ 5
C2
Dumbbell bench press
5 x 4
C3
Athletic stance chest pass/jammer
4 x 5
D1
Single leg pogo
2 x 30
D2
Mini hop box jump
4 x 3
D3
DB hammer curl
4, 4, 4, MAX
D4
Tricep your choice
4, 4, 4, MAX
A
Light Jog
1 x 5:00
B1
3 way hip mobility
3 x 5
B2
Fire hydrant series
3 x 5
C1
Power lateral step up
3 x 4
C2
Lateral bound w/ med ball
3 x 5
D1
Lat pull down
3, 3, 3, 3, MAX
D2
DB RDL
5 x 5
D3
Physioball rollout
3 x 8
E
:5/:55 Conditioning
A
Light Jog
1 x 5:00
B1
Single leg pogo in a box
2 x 20
B2
Bear crawl forward/backward
2 x 15
C1
Scoop throw w/ step
3 x 5
C2
Straight knee off floor copenhagen plank
2 x 20
C3
SLDL
3 x 8
D1
Alternating horizontal cable row
D2
Lateral lunges
D3
Dumbbell bench press
D4
Lateral lunges
Alex O'Dowd
CFSC-2, CPT, former NCAA hockey player, intramural volleyball champ, unsuccessful dunker (so far).
