The Working Athlete Off-Season (Novice 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 1-3 of THE COMPLETE OFF-SEASON LIFTING PROGRAM, but restructured to suit 3-days training a week

  1. Prepare to Lift
  2. Strength Fundamentals
  3. True Strength

By starting on phase-1, this program is best suited for athletes with little gym-based experience, allowing them to cover the basics before progressing.

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 (Novice Lifters)
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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.
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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.
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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.
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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.
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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
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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.
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Programming 3 days per week
Programs based on 3 main training days per week (plus extra recovery/conditioning days if the need requires).
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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).
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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.
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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/Stands // Olympic Bar // Olympic Weight Plates // Bench // Pull Up Bar // Dumbbells
Recommended
Medicine Ball // Swiss Ball // Cable Attachment // Resistance Bands // Kettlebells // Dip Belt // Trap Bar
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Sample Week
Week 1 of 12-week program
Sunday
Prepare to Lift 1.1

Prep

A

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

B

Goblet Squat

4 x 10

C1

Tripod DB Row

3 x 12

C2

Split Squat Hold

3 x 20

D1

5s Eccentric Push-Up

3 x 4

D2

Side Star Plank

3 x 20

E1

Knee to Wall

3 x 30

E2

1/2 Kneeling Adductor Rock

3 x 30

Tuesday
Prepare to Lift 1.2

Prep

A

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

B

DB Bench Press

4 x 10

C1

Bulgarian Split Squat

3 x 10

C2

Single Leg/Arm RDL

3 x 6

D1

Single Arm DB Hang Snatch

3 x 8

D2

Horizontal Cable Chop

3 x 10

E1

Quadruped Adductor Rockback

3 x 30

E2

Pigeon Stretch

3 x 30

Thursday
Prepare to Lift 1.3

Prep

A

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

B

5s Eccentric Chin Ups

4 x 3

C1

Goblet Single Leg Box Squat

3 x 8

C2

SA Push Press

3 x 5

D1

Hamstring Walkouts

3 x 6

D2

Swiss Ball Plank Rollout

3 x 8

E1

Quadruped Adductor Rockback

3 x 30

E2

Pigeon Stretch

3 x 30

Coach
More from Train Hockey Smart
coach-avatar 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".

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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 (Novice Lifters)
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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! This program is for novice lifters, so the progression will suit beginners well.
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.
The Working Athlete Off-Season (Novice Lifters)
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