Phase 1 Hockey Off-Season
Ricco Fitness
HockeyThe Hockey Performance Program will broaden your abilities on the ice and will transform you to a more powerful, agile and skillful hockey player. This program was created to enable players to achieve their FULL POTENTIAL. It consists of 3 phases that build upon each other.
This is Phase 1
Starting with a basic strength and conditioning phase, in phase 1 we will build a base of movement capabilities, mobility, strength capacity and focus a lot on eccentrics and isometrics.
Phase 2 will be a power and anerobic conditioning phase, with a focus mostly on concentric movement and moving weights faster or with higher effort. Overall volume will be a little less in this phase, but we keep building a deep anaerobic base.
In Phase 3 we will work on speed development, moving light and relatively heavy weights as fast as possible. We will concentrate on agility, overcoming plyo work and sport specific conditioning in order to transfer well onto the ice.
Go be better than before.
Features 6-8 Sessions per week
Please use the Train Heroic Training App to Log Training.
A
Backward Walk on Treadmill
1 x 5:00
B1
Foot Pronation Drill w/ hip opening
1 x 15
B2
Sidelaying Hip CARs
1 x 10
B3
Worlds Greatest Stretch
1 x 8
B4
Adductor Rocks
1 x 15
B5
Glute Stretch on Bench
1 x 40
B6
Weighted Duckwalk
1 x 1:00
C1
Foot Clock - Heel Off
2 x 21
C2
Half-Sideplank Miniband ABduction
2 x 15
C3
Knee Slouch
2 x 8 @ 5
C4
Double Leg 4 Way Pogos (Extensive)
2 x 20
D1
Cyclist Front Squats
3 x 9
D2
Reverse Sprinter Plank
3 x 0:25
E1
Reverse Step Down (Heel Touch)
3 x 12
E2
KB Walking Cleans
3 x 8
F
Bike Baseline Test
1 x 2:00
G
Breathwork - lay on back - 6 sec. in 7 sec. out
1 x 10
A
Rower / Airbike
1 x 5:00
B1
Cat Cow
1 x 10
B2
Quadruped Shoulder CARs
1 x 10
B3
Half Kneeling Open Book on Wall
1 x 10
C1
Prone Alternating Shoulder Hovers
2 x 20
C2
Lizzard
2 x 15
C3
Band Pull Aparts 3 ways
2 x 15
D1
Tall Kneeling OH Medball CM Bounce
2 x 20 @ 11.02 kg
D2
Standing Lateral Medball Slam
2 x 6
E
Pull Ups
3 x MAX
F
DB Reciprocal Press Seated
3 x 9
G1
Turkish Get Up
2 x 6
G2
Deadhang
A
Bike/Run
1 x 30:00
A
Warmup Jog
1 x 5:00
B1
Dynamic Hammi Pull to Worlds Greatest
1 x 10
B2
Dynamic Quad Stretch to Toe Touch
1 x 10
B3
Dynamic Leg Swing
1 x 10
B4
Side Lunge to Crossover Reach
1 x 10
B5
A - Skip
1 x 20
B6
B - Skip
1 x 10
B7
Dynamic Crossover w/ High Knee
1 x 20
C1
Miniband Linear Walk
1 x 30
C2
Miniband Lateral Walk
1 x 30
C3
Miniband Storch Walks
1 x 20
C4
Miniband hip flexor activation
1 x 20
D1
Pogo Hops
2 x 20
D2
Hop Bound Pattern
2 x 20
D3
Vertical Bounds Extensive
2 x 20
D4
Yielding 45° Skater
2 x 20
E
Track
9 x 200
F
Cooldown jog
1 x 5:00
A
Bike
1 x 5:00
B1
Supine Breathing Pelvic Tilts
1 x 15
B2
Calcaneus Mobility on Wall
1 x 20
B3
Worlds Greatest Stretch
1 x 8
B4
90/90 Hip Switches
1 x 16
B5
90/90 Lift Pulses
1 x 0:30
B6
Active Pidgeon to Half Kneeling Hip Stretch
1 x 8
C1
Half Kneeling Copenhagen
2 x 0:25
C2
Curtsy to Crossconnect
2 x 12
C3
Hamstring Iso Hold on Roller
2 x 12
C4
Alternating Sinky Deceleration Bounds Linear
2 x 10
D1
Bearcrawl Kick through & hip extension
2 x 20
D2
3-Way SL RDL
2 x 15
E1
Single Leg DB Hip Thrust
3 x 15
E2
Wall Sit with Adduction
3 x MAX
F
Breathwork - lay on back - 6 sec. in 7 sec. out
1 x 10
A
Rower / Airbike
1 x 5:00
B1
Cat Cow
1 x 10
B2
Quadruped Shoulder CARs
1 x 10
B3
Half Kneeling Open Book on Wall
1 x 10
B4
Wall Slides
2 x 15
C1
TB Quick Switches
1 x 1:00
C2
Single Arm TB Juggle
1 x 1:00
C3
TB Floor Drop and Wall Throw
1 x 1:00
D1
Single Arm Farmers March
2 x 0:45
D2
Bearcrawl w/ Shoulder Taps
2 x 30
D3
NS Activation Medball Chest Pass CM
2 x 20
E1
Staggered Stance KB Reciprocal Row
2 x 30
E2
Pushup Endrange Isometric Hold
2 x 0:45
F1
TRX Rows
3 x 15
F2
Alternating DB Chest Press
3 x 9
G
Forearm Curl Ups
3 x 2
Circuit
A
It's still early in the summer so start with the basics. Perform each of the following for 1 min | 3 rounds Stickhandling In Front / Left / Right Single Leg Around the Body Cross Over in Place Linear Ins-Outs Forehand Fake
A
Active recovery bike ride @120-140bpm
1 x 30:00
B
Game of Choice (Ex. Tennis)
1 x 40:00
C1
Supine IR w/ Roller
1 x 20
C2
Couch Stretch PAILs & RAILs
2:00, 0:20, 0:20
C3
Hamstring Flossing
1 x 10
C4
Pancake Banded Passive + Active
1 x 2:00
C5
Loaded ER Hip Stretch on Box
1 x 12 @ 11.02 kg
C6
90/90 Hips Rolls
1 x 30
C7
Cobra
1 x 10
C8
Seated Hip IR/ER
1 x 10
C9
90/90 Hip Switches
1 x 10
C10
90/90 Lift Pulses
2 x 0:30
Cedric Schiemenz
Hockey Player - Iserlohn Roosters (DEL)
Verified Athlete"I've never gone into a hockey season feeling more ready than after my summer prep with Ricco. With his help I was able to play my best season yet and was selected to become a German national hockey team player. I highly recommend training with Ricco to every hockey player out there!"
Moritz Matzka
Hockey Player - Kitzbüheler EC / AlpsHL
Verified Athlete"I've worked the last two off-seasons with Ricco. His detail-oriented and sport-specific training approach prepared me as best as possible for the season. I'm looking forward to yet another off-season prep with Ricco to achieve my training goals."
Lois Spitzner
Hockey Player - EC Kassel Huskies (DEL2)
Verified Athlete"Ricco’s off-season program was perfect for my preparation. It allowed me to improve my weaknesses and introduced me to new exercises that added new valuable input to my training."
