Off Season Hockey - Strength Phase
Compete Sports Performance and Rehab
Hockey, Strength & ConditioningWelcome to Phase I of your off-season hockey training, 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 focus on building strength, mobility and efficient body mechanics. Phase I is part of a three phase program (strength, power, transition to sport dynamics) that will improve your speed & acceleration, power, strength and core stability taking 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 I.
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 Glute 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
Bulgarian Split Squat
3 x 12
E2
Single Leg Squat Jump and Stick
3 x 6
E3
Quad Position Touches
3 x 15
E4
Spiderman to Hamstring Stretch
3 x 5
F1
Barbell RDL
3 x 12
F2
CP Lateral Bounds
3 x 10
F3
Dead Bug
3 x 15
F4
Ankle Rocks
3 x 10
G1
Lateral Lunges
3 x 12
G2
Supine Banded Hip Flexor - Core
3 x 15
G3
Copenhagen Plank - Short Lever
3 x 0:15
G4
Hip 90/90 Rotations
3 x 10
Recovery
H
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 @ 10
C3
Inchworm
3 x 5
D1
5-10-5 Sprints
3 x 4
D2
Push-Up
25, 20, 15
D3
Glute Stretch
3 x 5
E
60 Yard Sprint
1 x 5
F1
Plank
3 x 0:30
F2
Side Plank
3 x 0:30
G
Light Jog
1 x 5:00
Recovery
H
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 Glute 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
Bench Press
3 x 12
D2
Bent Over T, Y, I
3 x 5
D3
Weight Shifts
3 x 15
D4
CP Shoulder Wall Mobility Series
3 x 5
E1
Bent Over Row
3 x 12
E2
Overhead Pulldown
3 x 15
E3
3 Way Shoulder Raise
3 x 5
E4
T Spine Rotation
3 x 5
F1
DB Bench Press
3 x 12
F2
1-Arm DB Row
3 x 12
F3
Chest Stretch
3 x 0:15
G1
Barbell Bicep Curl
3 x 12
G2
DB Overhead Tricep Extension
3 x 12
G3
CP Shoulder Rotator Cuff Series
3 x 15
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, Nathan Chen and Mariah Bell.
Athletic Performance delivered directly to you from professionals who know exactly what YOU need as an elite athlete.
Get Off Season Hockey - Strength Phase
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.""
Matthew Caito
Pro Ice Hockey Player, SHL
Verified Athlete""I've been training with Chris for 10+ years my performance has improved on both a mobility and explosive standpoint of strength training.""
Shai Buium
Defenseman, Grand Rapids Griffins (AHL)
Verified Athlete""This program will help push you to the next level of your best (on and off the ice) everyday""
Jonathan Blum
Defenseman, EHC Red Bull Munchen (DEL)
Verified Athlete""His approach didn’t just sharpen my game—it carried me through the grind of junior hockey, pushed me through my draft year, helped me hoist the Memorial Cup, made me the first California‑born NHL first‑rounder, and keeps me competing at thirty‑six while others my age have hung up their skates.""
