Off Season Hockey - Strength Phase: Training by Chris Phillips in TrainHeroic

Compete Sports Performance and Rehab

Hockey, Strength & Conditioning

Coach

Chris Phillips

Follow former NHL Athletic Trainer and Strength Coach Chris Phillips' off season strength program to get the performance gains you need to get to the next level.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$50

Get Off Season Hockey - Strength Phase

Improve Hockey Strength

Build the kind of power, stability, and resilience that directly translates to better on‑ice performance. This program will target key movement patterns like explosive skating strides, rotational core strength, and upper‑body stability, players develop the ability to accelerate faster, change direction more efficiently, and maintain balance during contact.

Enhance Skating Speed

A targeted hockey speed‑training program transforms the way players move on the ice by building explosive power, stronger stride mechanics, and quicker first‑step acceleration. Through focused strength work and sport‑specific drills, athletes learn to generate more force with every push, maintain speed longer, and recover faster between shifts.

Prevent Injuries

Strength training reinforces joints and connective tissues, reducing the risk of common injuries such as groin/hip flexor strains, knee, & shoulder issues. More importantly, it enhances overall endurance and force production, allowing athletes to sustain high‑intensity efforts shift after shift. When done consistently, it becomes a competitive advantage that shows up in every aspect of the game.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

TrainHeroic supplies the platform for workouts straight to your device anywhere, anytime.

Sample Week

Week 1 of 6-week program

Sunday

Lower P1

Prep

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 Glute Stretch Hamstring Stretch Half Squat and Push Across SLDL Walk Straight Leg Kicks Hip Rotations FWD/BKWD

Prep

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

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

Mini Band Single Leg Toe Taps

3 x 10

Bulgarian Split Squat

3 x 12

Single Leg Squat Jump and Stick

3 x 6

Quad Position Touches

3 x 15

Spiderman to Hamstring Stretch

3 x 5

Barbell RDL

3 x 12

CP Lateral Bounds

3 x 10

Dead Bug

3 x 15

Ankle Rocks

3 x 10

Lateral Lunges

3 x 12

Supine Banded Hip Flexor - Core

3 x 15

Copenhagen Plank - Short Lever

3 x 0:15

Hip 90/90 Rotations

3 x 10

Recovery

Foam Roll Routine

Spend 30 seconds on each location Glutes IT Band Quads Hamis Calves

Monday

Upper P1

Prep

Dynamic Warm Up Stretches

Prep

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)

Fire Hydrant

3 x 10

Bird Dog

3 x 10

Single Leg Bridge

3 x 10

Bench Press

3 x 12

Bent Over T, Y, I

3 x 5

Weight Shifts

3 x 15

CP Shoulder Wall Mobility Series

3 x 5

Bent Over Row

3 x 12

Overhead Pulldown

3 x 15

3 Way Shoulder Raise

3 x 5

T Spine Rotation

3 x 5

DB Bench Press

3 x 12

1-Arm DB Row

3 x 12

Chest Stretch

3 x 0:15

Barbell Bicep Curl

3 x 12

DB Overhead Tricep Extension

3 x 12

CP Shoulder Rotator Cuff Series

3 x 15

Recovery

Foam Roll Routine

Spend 30 seconds on each location Glutes IT Band Quads Hamis Calves

Tuesday

Field Day Acceleration P1

Jog

1 x 5:00

Air Squat

1 x 10

Deep Squat to Hamstring Stretch

1 x 6

Step Back Lunge

1 x 10

Hip Flexor and Groin Stretch

1 x 6

Single Leg RDL

1 x 10

Spiderman to Hamstring Stretch

1 x 6

Max Effort Broad Jump

3 x 5

Kneel to Sprint Linear

3 x 3 @ 10

Inchworm

3 x 5

5-10-5 Sprints

3 x 4

Push-Up

25, 20, 15

Glute Stretch

3 x 5

60 Yard Sprint

1 x 5

Plank

3 x 0:30

Side Plank

3 x 0:30

Light Jog

1 x 5:00

Recovery

Foam Roll Routine

Spend 30 seconds on each location Glutes IT Band Quads Hamis Calves

Wednesday

Lower P1

Prep

Dynamic Warm Up Stretches

Prep

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

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

Mini Band Single Leg Toe Taps

3 x 10

Bulgarian Split Squat

3 x 12

Single Leg Squat Jump and Stick

3 x 6

Quad Position Touches

3 x 15

Spiderman to Hamstring Stretch

3 x 5

Barbell RDL

3 x 12

CP Lateral Bounds

3 x 10

Dead Bug

3 x 15

Ankle Rocks

3 x 10

Lateral Lunges

3 x 12

Mini Band Hip Flexor and Abductor

3 x 15

Copenhagen Plank - Short Lever

3 x 0:15

Hip 90/90 Rotations

3 x 10

Recovery

Foam Roll Routine

Spend 30 seconds on each location Glutes IT Band Quads Hamis Calves

Thursday

Upper P2

Prep

Dynamic Warm Up Stretches

Prep

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)

Fire Hydrant

3 x 10

Bird Dog

3 x 10

Single Leg Bridge

3 x 10

Bench Press

3 x 12

Bent Over T, Y, I

3 x 5

Weight Shifts

3 x 15

CP Shoulder Wall Mobility Series

3 x 5

Bent Over Row

3 x 12

Overhead Pulldown

3 x 15

3 Way Shoulder Raise

3 x 5

T Spine Rotation

3 x 5

DB Bench Press

3 x 12

1-Arm DB Row

3 x 12

Chest Stretch

3 x 0:15

Barbell Bicep Curl

3 x 12

DB Overhead Tricep Extension

3 x 12

CP Shoulder Rotator Cuff Series

3 x 15

Recovery

Foam Roll Routine

Spend 30 seconds on each location Glutes IT Band Quads Hamis Calves

Friday

Field Day Speed P1

Jog

1 x 5:00

Air Squat

1 x 10

Glute Stretch

1 x 6

Step Back Lunge

1 x 10

Hip Flexor and Groin Stretch

1 x 6

Single Leg RDL

1 x 10

Spiderman to Hamstring Stretch

1 x 6

Power Skip

5 x 10

6 Yard Sprint

5 x 5 @ 5

Inchworm

5 x 5

20 Yard Sprint

5 x 4 @ 20

Spiderman to Hamstring Stretch

5 x 5

Plank

3 x 0:30

Side Plank

3 x 0:30

Light Jog

1 x 5:00

Recovery

Foam Roll Routine

Spend 30 seconds on each location Glutes IT Band Quads Hamis Calves

Coach

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Chris Phillips

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Get Off Season Hockey - Strength Phase

The Proof

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.""