The Working Athlete Off-Season (Experienced Lifters)

Train Hockey Smart

Hockey

Coach

Rupert Quiney MSc

THE WORKING ATHLETE OFF-SEASON IS DESIGNED TO ALLOW SEMI-PRO PLAYERS PREPARE TO PLAY AROUND WORK

-12-WEEK PROGRAM-3 TRAINING DAYS A WEEK-

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) to set training loads base on the individual athlete's strength levels. This maximises effectiveness and reduces the injury risk.

The program is built from phases 2-4 of THE COMPLETE OFF-SEASON LIFTING PROGRAM, but restructured to suit 3-days training a week

Strength Fundamentals
True Strength
Power Production

By starting on phase-2, this program is best suited for athletes that have some gym-based experience and are competent performing the main barbell movements.

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).

$105

Get The Working Athlete Off-Season (Experienced Lifters)

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 your 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 3 days per week

Programs based on 3 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

Strength Fundamentals 1.1

Prep

Hybrid Warm-Up

Air Squats - 5 Reps Knee Tuck to Reverse Lunge - 5/5 Reps Bird Dog - 5/5 Reps Quadruped Hip Circles - 5/5/5/5 Reps Downward Dog to Cobra - 5 Reps Hamstring Glute Bridge - 10 Reps Complete 2 Rounds

Back Squat

4 x 8

Tripod DB Row

3 x 10

Russian Step Up

3 x 6

Kneeling Single Arm Overhead Press

3 x 10

Kettlebell Swings

3 x 10

Copenhagen Plank

3 x 20

Knee to Wall

3 x 30

1/2 Kneeling Adductor Rock

3 x 30

Tuesday

Strength Fundamentals 1.2

Prep

Movement Warm-Up

World's Greatest Stretch - 5/5 Reps Lunge with Overhead Reach - 5/5 Reps Inchworm - 5 Reps Lateral Lunges - 5/5 Reps Bent Over YTW's - 5 Reps Toe Hold Sumo Squat - 5 Reps Complete 2 Rounds

Bench Press

4 x 8

DB Romanian Deadlift

3 x 10

Goblet Lateral Lunge

3 x 6

Feet Elevated Bodyweight Row

3 x 8

Plate Loaded Lunge/Rotation

3 x 6

Cable Paloff Press

3 x 8

Quadruped Adductor Rockback

3 x 30

Pigeon Stretch

3 x 30

Thursday

Strength Fundamentals 1.3

Prep

Hybrid Warm-Up

Air Squats - 5 Reps Knee Tuck to Reverse Lunge - 5/5 Reps Bird Dog - 5/5 Reps Quadruped Hip Circles - 5/5/5/5 Reps Downward Dog to Cobra - 5 Reps Hamstring Glute Bridge - 10 Reps Complete 2 Rounds

Weighted Chin Ups

4 x 6

Bulgarian Split Squat

3 x 8

Single Leg Hip Thrust ISO Hold

3 x 20

SA Push Press

3 x 6

5s Eccentric Goblet Squat

3 x 6

Zombie Sit Ups (Loaded)

3 x 8

Quadruped Adductor Rockback

3 x 30

Pigeon Stretch

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.

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 Working Athlete Off-Season (Experienced Lifters)

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?

This program is for expereinced lifters, head over to the WORKING ATHLETE OFF-SEASON (NOVICE LIFTERS) program if you're a beginner.

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 Working Athlete Off-Season (Experienced Lifters)

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