Off-Season Athletic Hypertrophy

Train Hockey Smart

Hockey

Coach

Rupert Quiney MSc

OFF-SEASON ATHLETIC HYPERTROPHY

-DESIGNED FOR PLAYERS WITH GOALS TO ADD MUSCLE MASS WHILE INCREASING ATHLETICISM-

-12-WEEK PROGRAM-4 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 what hypertrophy training for elite sport really looks like.

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.

Program Structure:

Weeks 1-2: Benchmarking Weeks 3-6: Hypertrophy Block 1 Weeks 7-10: Hypertrophy Block 2 Weeks 11-12: Preparing to Pre-Season

Who is this program for?

This program is suited to players that have some training experience (are comfortable performing barbell movements) and have goals to increase their muscle mass while keeping body fat percentage low. This program will be hard work to execute properly, so players should be ready for a challenge!

$119

Get Off-Season Athletic Hypertrophy

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.

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/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

Sample Week

Week 1 of 12-week program

Sunday

AH Benchmarking 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 6

Tripod DB Row

3 x 10

Split Squat Hold

3 x 20

5s Eccentric Push-Up

3 x 6

Single Arm Farmer Walk

3 x 20

Side Star Plank

3 x 20

Knee to Wall

3 x 30

1/2 Kneeling Adductor Rock

3 x 30

Monday

AH Benchmarking 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 6

Bulgarian Split Squat

3 x 8

Single Leg/Arm RDL

3 x 6

SA Push Press

3 x 8

Plate Loaded Lunge/Rotation

3 x 6

Horizontal Cable Chop

3 x 8

Quadruped Adductor Rockback

3 x 30

Pigeon Stretch

3 x 30

Wednesday

AH Benchmarking 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

Barbell Reverse Lunges

4 x 4

Kneeling Single Arm Overhead Press

3 x 10

Goblet Lateral Lunge

3 x 8

Bodyweight Row

3 x 8

Single Leg Swiss Ball Leg Curl

3 x 8

Swiss Ball Transfer

3 x 8

Knee to Wall

3 x 30

1/2 Kneeling Adductor Rock

3 x 30

Thursday

AH Benchmarking 1.4

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

Weighted Chin Ups

4 x 6

Goblet Single Leg Box Squat

3 x 8

Single Arm DB Hang Snatch

3 x 6

Hamstring Walkouts

3 x 8

DB Curl to Overhead Press

3 x 10

Swiss Ball Plank Rollout

3 x 10