The Complete Off-Season Lifting Program 2.0

Train Hockey Smart

Hockey

Coach

Rupert Quiney MSc

THE SECOND EDITION OF THE FLAGSHIP PROGRAM

THE COMPLETE OFF-SEASON LIFTING PROGRAM TO BUILD THE ICE HOCKEY ATHLETE*

Ice hockey is a fast, intense sport where proper physical preparation is essential to succeed and stay healthy. This program will show the UK Ice Hockey player how to train with proper structure of a high-level athlete, while preparing them for the rigors of the season ahead.

Intelligent Programming - The program uses athlete training data (e.g. weight lifted previously) to set training loads base on the individual athlete's strength levels. This maximises effectiveness and reduces the injury risk.

The 12-week program consists of four training phases (3-weeks each)

Prepare to Lift
Strength Fundamentals
True Strength
Power Production

The full progression across all four phases allows players time to practice and learn the various movements, while gradually acquiring the desired training adaptations.

Who is this program for?

NIHL National, North and South 1 & 2 players.
WNIHL Elite, Premier and Division 1 & 2 players.
EIHA U18 & U16 players (if public/home gym is accessible).

$119

Get The Complete Off-Season Lifting Program 2.0

Programs Built for UK Ice Hockey Leagues

Designed by Rupert Quiney (Ice Hockey player turned S&C Coach), Train Hockey Smart programs are designed specifically for UK-based players in the NIHL, WNIHL, and EIHA Junior leagues. Ice Hockey has a huge growth potential when it comes to athletic development and S&C. A culture change of Ice Hockey S&C can drastically raise the standard of play here in the UK, while prioritising player health.

Physically Prepare to Play

Force production is a key aspect of injury prevention. A player can tolerate forces from contact on the ice when they are practiced at producing force when resistance training. Because of this, we believe players should begin strength training prior to playing contact hockey. Train Hockey Smart want to provide the resources to help them do so.

Intuitive Programming

Our programs on TrainHeroic utilise percentage based loading. This means as the athlete logs more training data (e.g. previous weight lifted), it is utilised to prescribe specific exercise loads suited for that individual. The program can get more specific the more information that is collected, and will adjust if athlete strength levels go up or down.

The Six Foundational Movement Patterns

Train Hockey Smart programs are structured around the six foundational movement patterns; Squat, Lunge, Hinge, Push, Pull, Carry/Trunk stability. By ensuring these core movement patterns are a key focus point within programming, the type of actions prescribed always have a purpose that promotes functionality and athleticism. We believe this helps build well-rounded athletes.

Training For The Long-Term

When training athletes, we believe that training sustainably for the long term is how the world-class is made. Gains will be made in the off-season, but life-changing athletic careers are made through many years of training during both in and off-season. With our programs, we strive for training adaptations that can be made consistently and continuously over short-term rushed gains.

Features

Access to the Coaches

We want to help as much as we can to ensure you get the most out of your training. If you have a question, send it our way.

Programming 4 days per week

Programs based on 4 main training days per week (plus extra recovery/conditioning days if the need requires).

Video Demo with Every Exercise

All exercises have video links, so you'll know exactly what to do no matter how weird that exercise name is (it's all about those Cat-Cows).

Growing the Ice Hockey S&C Community

We want to change the culture around S&C and Ice Hockey to encourage players to live like an athlete. A growing community is key for that.

Train Hockey Smart delivered via TrainHeroic

There is a reason why TrainHeroic is used by the best elite athletes. Coaches love it. Athletes love it. The tried and tested methods work.

Equipment

Required

Squat Rack or Stands // Olympic Barbell // Olympic Weight Plates // Bench // Pull-Up Bar // Dumbbells

Recommended

Medicine Ball // Cable Attachment // Resistance Bands // Swiss Ball // Kettlebells // Dip Belt // Trap Bar

Sample Week

Week 1 of 12-week program

Sunday

Prepare to Lift 1.1

Prep

Movement Warm Up 1

Lateral Lunges - 5/5 Reps Cat Cows - 5 Reps Toe Hold Sumo Squat - 5 Reps Bent Over YTW's - 5/5/5 Reps 2 Rounds

Goblet Squat

4 x 10

Tripod DB Row

3 x 12

Split Squat Hold

3 x 20

5s Eccentric Push-Up

3 x 4

Side Star Plank

3 x 20

Knee to Wall

3 x 30

1/2 Kneeling Adductor Rock

3 x 30

Monday

Prepare to Lift 1.2

Prep

Movement Warm Up 2

Overhead Squats - 5 Reps Knee Tuck to Reverse Lunge - 5/5 Reps Downward Dog to Cobra - 5/5 Reps Quadruped Hip Circles - 5/5/5/5 Reps 2 Rounds

DB Bench Press

4 x 10

Bulgarian Split Squat

3 x 10

Single Leg/Arm RDL

3 x 6

Single Arm DB Hang Snatch

3 x 8

Horizontal Cable Chop

3 x 10

Quadruped Adductor Rockback

3 x 30

Pigeon Stretch

3 x 30

Wednesday

Prepare to Lift 1.3

Prep

Movement Warm Up 3

Worlds Greatest Stretch - 5/5 Reps Prone Behind The Neck Press - 10 Reps 90-90 Hip Rotation (No Hands) - 5/5 Reps Hamstring Glute Bridges - 10 Reps 2 Round Only

5s Eccentric Chin Ups

4 x 3

Goblet Single Leg Box Squat

3 x 8

SA Push Press

3 x 5

Hamstring Walkouts

3 x 6

Swiss Ball Plank Rollout

3 x 8

Quadruped Adductor Rockback

3 x 30

Pigeon Stretch

3 x 30

Thursday

Prepare to Lift 1.4

Prep

Movement Warm Up 4

Lunge with Rotation - 5/5 Reps Shoulder Dislocates - 10 Reps Quadruped T-Spine Rotation - 5/5 Reps Single Leg Hip Thrusts - 10/10 Reps 2 Rounds

DB Romanian Deadlift

4 x 10

Kneeling Single Arm Overhead Press

3 x 10

Goblet Lateral Lunge

3 x 6

Bodyweight Row

3 x 8

Swiss Ball Transfer

3 x 8

1/2 Kneeling Adductor Rock

3 x 30

Knee to Wall

3 x 30

Coach

More from Train Hockey Smart

Rupert Quiney MSc

Serving as S&C Coach for Guildford Flames and Lead S&C for the EIHA, Rupert launched Train Hockey Smart with the aim of providing affordable and trusted S&C resources to a greater number of British Ice Hockey players. "My pro playing career was derailed by injuries, I now know that I wasn't as strong as I needed to be. As a result, I want to help others properly prepare physically for the game".

Become an Ice Hockey Athlete

Most Ice Hockey players in the UK are failing to maximise their potential through lack of training, even at the professional level. Start the journey of becoming an Ice Hockey athlete. It will transform your game, and potentially prevent that career thre

Get The Complete Off-Season Lifting Program 2.0

FAQs

Do I need to be a gym member?

Ideally, but if you have access to a home gym that has a good range of equipment then you should be okay. Check the equipment list above for more details.

Is this program suitable for beginners?

Yes, the plan is designed to it has a natural progression over many weeks to allow novice lifters to consistently progress to even the more complex phases. If you need extra help with certain exercises, we can refer some in-depth exercise guides that we would recommend.

I'm a player with previous lifting expereince. Is it right for me?

Yes. While the plan is doable for beginner and novice lifters, experienced lifters (that play Ice Hockey) will absolutely benefit from this type of training. Because of the percentage-based loading, this program is challenging for all levels, even for an S&C Coach that has trained for 16 years.

I'm under 16 and have access to a gym, can I do the program?

Yes, providing you can follow the plan closely and apply all the relevant coaching cues. If you're unsure that you're doing it correctly, get in touch or send us some training videos. We'll let you know what we think.

When it gives me a specific weight for an exercise, can I go heavier?

I wouldn't recommend it. The loads specified are programmed based on a large amount of sports science data on 1RM to repetition relationships. Usually, that percentage-based load would be programmed for a specific reason, such as for power training or fatigue management. If in doubt, get in touch.

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The Complete Off-Season Lifting Program 2.0

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