Off Season Hockey - Power Phase
Compete Sports Performance and Rehab
Hockey, Strength & ConditioningYou've completed "Phase I" of your off-season strength development, now its time to level up into your POWER phase. This program was developed utilizing the latest research along with our experience in professional sports. This 6-week program created by Chris Phillips, former NHL Athletic Trainer and Strength Coach, will progress your strength, develop POWER in your current strength, sport-focused mobility and efficient body mechanics. Phase II is part of a three phase program (strength, power, transition to sport dynamics) that will improve your speed & acceleration, power, strength and core stability continuing to push you to the next level of your game.
Your week will include 2 Lower Body Strength, 2 Upper Body Strength, and 2 Acceleration/Speed. The program will progress (reps, exercises, duration, etc) over the 6 weeks to continually challenge you through Phase II.
Prep
A
Dynamic Warm Up Stretches
1 x each exercise over 10 yards Heel to Butt Knee to Chest Lateral Squat Walk Knee to Chest Resist Hip Flexor to Hamstring Stretch Lunge with Rotation Glut Stretch Hamstring Stretch Half Squat and Push Across SLDL Walk Straight Leg Kicks Hip Rotations FWD/BKWD
Prep
B
Dynamic Warm-Up Movement
1 x each direction over 10 yards Shuffles Cariocas High Knee Runs Butt Kickers Skips Skips for Height Shuffle to Sprint 3 Hops to Sprint (Both Feet, Left, Right)
Prep
C
Core Activation
Perform 10 1- 12 reps of each exercise Sit Up Heel Drops Dying Bugs Trunk Rotations Bridges Single Leg Bridges Prone Alternate Arm/Leg Lifts
D
Mini Band Single Leg Toe Taps
3 x 10
E1
Push Press
3 x 10
E2
CP Squat Jumps
3 x 5
E3
Bent Over T, Y, I
3 x 15
E4
Glute Stretch
3 x 5
F1
Back Squat
3 x 10
F2
Single Leg Squat Jump
3 x 5
F3
CP Shoulder Wall Mobility Series
3 x 10
F4
Spiderman with Rotation
3 x 5
G1
Bulgarian Split Squat
3 x 6
G2
Single Leg Stickhandle
3 x 0:30
G3
Single Arm Stickhandle
3 x 15
G4
Deep Squat to Hamstring Stretch
3 x 5
H
Medicine Ball Ab Series 1
2 x 20
Recovery
I
Foam Roll Routine
Spend 30 seconds on each location Glutes IT Band Quads Hamis Calves
A
Jog
1 x 5:00
B1
Air Squat
1 x 10
B2
Deep Squat to Hamstring Stretch
1 x 6
B3
Step Back Lunge
1 x 10
B4
Hip Flexor and Groin Stretch
1 x 6
B5
Single Leg RDL
1 x 10
B6
Spiderman to Hamstring Stretch
1 x 6
C1
Max Effort Broad Jump
3 x 5
C2
Kneel to Sprint Linear
3 x 3 @ 5
C3
Inchworm
3 x 5
D1
CP Lateral Bounds
3 x 5
D2
Kneel to Sprint Lateral
3 x 3 @ 5
D3
Glute Stretch
3 x 5
E1
Plank
3 x 0:30
E2
Side Plank
3 x 0:30
F
Light Jog
1 x 5:00
Recovery
G
Foam Roll Routine
Spend 30 seconds on each location Glutes IT Band Quads Hamis Calves
Prep
A
Dynamic Warm Up Stretches
1 x each exercise over 10 yards Heel to Butt Knee to Chest Lateral Squat Walk Knee to Chest Resist Hip Flexor to Hamstring Stretch Lunge with Rotation Glut Stretch Hamstring Stretch Half Squat and Push Across SLDL Walk Straight Leg Kicks Hip Rotations FWD/BKWD
Prep
B
Dynamic Warm-Up Movement
1 x each direction over 10 yards Shuffles Cariocas High Knee Runs Butt Kickers Skips Skips for Height Shuffle to Sprint 3 Hops to Sprint (Both Feet, Left, Right)
C1
Fire Hydrant
3 x 10
C2
Bird Dog
3 x 10
C3
Single Leg Bridge
3 x 10
D1
Alternating DB Bench Press
3 x 10
D2
Prone Retraction
3 x 15
D3
Weight Shifts
3 x 15
D4
CP Shoulder Wall Mobility Series
3 x 5
E1
Bent Over Row
3 x 10
E2
Half-Kneeling KB Press
3 x 10
E3
Single Leg RDL
3 x 10
E4
T Spine Rotation
3 x 5
F1
2-Step Lateral Shuffle
3 x 0:30
F2
3 Way Shoulder Raise
3 x 10
F3
CP Shoulder Rotator Cuff Series
3 x 15
F4
Ankle Rocks
3 x 10
G1
Crossovers
3 x 0:30
G2
Overhead Pulldown
3 x 15
G3
DB Bicep Curls
3 x 10
G4
DB Overhead Tricep Extension
3 x 10
G5
Inchworm
3 x 5
Recovery
H
Foam Roll Routine
Spend 30 seconds on each location Glutes IT Band Quads Hamis Calves
Chris Phillips, ATC, CSCS
Founder & Owner of Compete Sports Performance & Rehab. Chris was part of the 2003 Stanley Cup Finalists, Mighty Ducks, & was selected as the Head AT for the 2002 Men’s USA Hockey National Team. Chris has worked with elite athletes including Alex Ovechkin, Teemu Selanne, Paul Kariya, JS Giguere, Joy Fawcett, Marta, Shannon Boxx, Zeev Buium, Nathan Chen and Mariah Bell.
Unlock elite-level power and dominate your competition. This isn't just training—it's the catalyst to accelerate your career to the next level. Join our 6-week power development program and transform your potential into raw performance.
Get Off Season Hockey - Power Phase
Clara Slack
Collegiate Hockey
Verified Athlete"I'M LOVING TRAIN HERIOC! It is exactly what I wanted. Bringing my Compete workouts to Utah... I actually feel good when I go into workout and I like it because it's perfectly an hour (which is exactly what I wanted). I was lifting really fast because I didn't know what to do. THANK YOU!"
Jakub Kohn
Collegiate Hockey
Verified Athlete"It's like having Chris right on my phone! This app (program) has allowed me to stay up to date with my workouts when I cannot be there in person. Easy to use, and easy to track my progress. It gives me the necessary tools to stay in shape, and remain focuses during off season."
Zeev Buium
Defenseman, Vancouver Canucks
Verified Athlete""You're going to see a lot of movements you don't see in other training programs. I wouldn't be where I am today without Chris. If you want to take your game to the next level, here is where to start.""
