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Hockey Performance Program Phase 1

Ricco Fitness

Hockey
Coach
Ricco Ratajczyk

The 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, 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.

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Performance
Bridge the gap between off and on the ice
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The Goal
To unleash your full potential
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Not just Training
Get access to scientifically proven training methods
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Breathwork
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Every exercise contains an explanation and a demo video, recorded by me.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Log and follow your progress through the app.
Equipment
Required
Gym // Bands/ Mini Bands // Med Balls
Recommended
Box // Bike // Jump Rope
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Sample Week
Week 1 of 6-week program
Sunday
Prep Week Day 1

A1

Backward Walk on Treadmill

1 x 5:00

A2

Worlds Greatest Stretch

1 x 8

A3

Adductor Rocks

1 x 15

A4

Weighted Squat Sit

1 x 60

A5

Foot Pronation Drill (can be on wedge)

1 x 15

A6

Glute Stretch on Bench

1 x 40

A7

Gorilla Squat T-Spine Rotation

1 x 10

B1

Sprinter Plank

2 x 0:25

B2

Reverse Sprinter Plank

2 x 0:25

B3

Knee Slouch

2 x 8 @ 5

B4

Snap Down & reactive jump

2 x 8

B5

Single Leg Glute Bridge w/ Knee Tuck

2 x 15

C1

Floating Heel Foot Clock

3 x 5

C2

Goblet Cyclist Squat 61X1

3 x 8

C3

Reverse Step Down (Heel Touch)

3 x 12

D

Airbike Baseline Test

1 x 3:00

E

Breathwork - lay on back - 6 sec. in 7 sec. out

1 x 10

Monday
Week 1 Day 2

A1

Rower / Airbike

1 x 5:00

A2

Cat Cow

1 x 10

A3

Quadruped Shoulder CARs

1 x 10

A4

Half Kneeling Open Book on Wall

1 x 10

B1

Shoulder Hovers

2 x 10

B2

Lizzard

2 x 15

B3

Band Pull Aparts 3 ways

2 x 15

C1

Tall Kneeling OH Medball CM Bounce

2 x 20 @ 11.02 kg

C2

Standing Linear Medball Slam

2 x 8

D

Pull Ups

3 x MAX

E

Seated Alternating KB Over Head Press

3 x 12

F1

Turkish Get Up

2 x 6

F2

Deadhang

Tuesday
Week 1 Day 3

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

Dynamic Crossover w/ High Knee

1 x 10

B6

A - Skip

1 x 20

B7

B - Skip

1 x 10

C1

Miniband Linear Walk

1 x 30

C2

Miniband Lateral Walk

1 x 30

C3

Miniband Storch Walks

1 x 30

D1

Pogo Hops

3 x 20

D2

Hop Bound Pattern

3 x 20

D3

Skater Bound to Control

3 x 10

E

Track

For Completion

F

Cool down jog

1 x 5:00

Wednesday
Prep Week Day 4

A1

Crossover Lateral Deadmill Push

2 x 2:00

A2

Worlds Greatest Stretch

1 x 8

A3

Quadruped Hip IR/ER

1 x 15

A4

Hip Rocks Weighted

1 x 10

A5

Banded Ankle Dorsi Flexion

1 x 15

A6

Dynamic Pidgeon

1 x 10

A7

Elephant Walk

1 x 30

B1

Half Kneeling Copenhagen

20, 25

B2

Curtsy to Crossconnect

2 x 12

B3

Single Leg Hamstring Hip Thrust

2 x 12

C1

Bearcrawl Kick through & hip extension

3 x 20

C2

Bodyweight RDL

3 x 15

C3

3 Point Skater Lunge

3 x 21

D1

Hamstring Isometric on Roller

2 x 30

D2

Wall Sit with Adduction

2 x MAX

E

Breathwork - lay on back - 6 sec. in 7 sec. out

1 x 10

Thursday
Week 1 Day 5

A1

Rower / Airbike

1 x 5:00

A2

Cat Cow

1 x 10

A3

Quadruped Shoulder CARs

1 x 10

A4

Half Kneeling Open Book on Wall

1 x 10

A5

Wall Slides

2 x 15

B1

TB Quick Switches

1 x 1:00

B2

Single Arm TB Juggle

1 x 1:00

B3

TB Floor Drop and Wall Throw

1 x 1:00

C1

Farmers Walk

3 x 1:00

C2

Bearcrawl w/ Shoulder Taps

3 x 30

C3

NS Activation Medball Chest Pass CM

3 x 20

D

Single Arm Incline Bench Prone Rows

3 x 12

E1

TRX Rows

3 x 15

E2

Negative Pushups on Paralettes or Blocks

3 x MAX

F

Forearm Curl Ups

3 x 2

Friday
Stretches

A

Active recovery bike ride @120-140bpm

1 x 20:00

B

Game of Choice (Ex. Tennis)

1 x 40:00

C1

Couch Stretch PAILs & RAILs

2:00, 0:20, 0:20

C2

Hamstring Flossing

1 x 10

C3

Pancake Banded Passive + Active

1 x 2:00

C4

Elephant Walk with T-Spine Rotation

1 x 12 @ 5

C5

90/90 Hips Rolls

1 x 30

C6

Seated Hip IR/ER

1 x 10

C7

90/90 Hip Switches

1 x 10

C8

90/90 Stretch + 3 position lift offs

1 x 5

C9

Cobra

1 x 10

Friday
Week 1 Day 6

A

Stickhandling/ Shooting (Work on weaknesses)

1 x 30:00

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MAKE AN IMPACT!

Get the most out of this off - season!

Get Hockey Performance Program Phase 1
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FAQs
How much time will I spend at the Gym?
I would plan to be at the gym for roughly 2 hours
Who is the program for?
The program is designed for hockey players playing professionally or aspiring to play pro (high school/college) athletes.
What if I miss a Day?
It depends on the day you missed, either you just proceed with upcoming training days or you catch up on the missed day instead of another training day. Just make sure to weigh off the importance of the missed day.
The Proof
verified-athlete-avatar 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!"

verified-athlete-avatar 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."

verified-athlete-avatar 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."

Hockey Performance Program Phase 1