Phase 2 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 2 and we will be focusing on Concentric movements - moving heavy weight and light weight as fast as possible to enhance power output and lift our force velocity curve.
We have a 4 week block of hard training and 1 De-load week, which is crucial after this taxing lifting phase to give your joints and musculature some recovery time.
Conditioning & Speed development wise we move closer to movements and energy systems that remind us of a hockey shift. Shorter and more intense than in Phase 1 but still building a base for whats to come in Phase 3.
Go be better than before.
Features 6-8 Sessions per Week.
Please use the Train Heroic Training App to log training and track progress
A
Rope Jumps
1 x 5:00
B1
Foot Pronation Drill (can be on wedge)
1 x 15
B2
Weighted Squat Sit
1 x 60
B3
Worlds Greatest Stretch
1 x 8
B4
Half Kneeling Hip CARs
1 x 8
B5
KB Cossack Hip IR/ER
1 x 6
B6
Active Pidgeon Stretch
1 x 8
C1
Lunge Position Calf Raises
2 x 12
C2
Half Kneeling Copenhagen Plank Hip Drops
2 x 12
C3
Standing Miniband ABduction on Wall
2 x 20
Speed/Agility
D
PLYO CIRCUIT
3 Rounds / 3 min rest between Rounds - rest till recovered between drills Hurdle Inside Out High Knees x15 sec. Lateral Hurdle Jumps Continuous x15 sec. Single Leg Linear Hurdle Hops x5 hops/leg
E1
Single Leg Overcoming Isometric (Floating Heel)
3 x 4 @ 0:06
E2
Broad Jumps
3 x 4
F
Front Rack Cyclist Squat
8, 5, 5, 5, 5
G1
Front Rack Bulgarian Split Squat
3 x 8
G2
Scissor Jumps
3 x 10
H1
Reactive Sidelunge w/ SA Snatch
3 x 8
H2
Hanging Deficit Split Lunge
3 x 8
I
Deadmill Sprints
5 x 0:15
J
Breathwork - lay on back - 6 sec. in 7 sec. out
1 x 10
A1
Jump Rope
1 x 5:00
A2
Prayer Lat Stretch
1 x 1:00
A3
Banded Cat Cow
1 x 10
A4
Quadruped Shoulder CARs
1 x 10
A5
Half Kneeling Open Book on Wall
1 x 10
A6
Wrist Flexor Stretch
1 x 0:45
A7
Wrist Extensor Stretch
1 x 12
B1
Powell Raise
2 x 12
B2
Scapular Pushups
2 x 15
B3
Sidelaying DB External Shoulder Rotation
2 x 15
C1
Hollow Hold
2 x 0:30
C2
Half Kneeling Perpendicular Rotational Medball CM Throw
2 x 6
C3
Staggered Stance Cable Rotational Chop
2 x 12
D1
Pull-Ups
_ , _ , _ , MAX
D2
Standing Linear Medball Slam
3 x 6
E
Half Kneeling SA Landmine Press
5 x 6
F1
Dips
3 x MAX
F2
KB Windmill
3 x 6
G
Farmers Walk
1 x 3:00
H
Airbike / Bike / SkiErg
2 x 0:20 @ MAX
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
Lateral A - Skip
1 x 20
B6
B - Skip
1 x 20
B7
C-Skip
1 x 20
C1
Miniband Lateral Walk
1 x 30
C2
Miniband hip flexor activation
1 x 20
D1
Crisscross Plyo Jumps
2 x 20
D2
Hop Bound Pattern
2 x 20
D3
Quick Skater Bound
2 x 20
D4
Quick Crossover Bound
2 x 20
D5
Linear High Knee Hops
2 x 8
E
Overhead sprint (Technique Drill)
3 x 50
Speed/Agility
F
Speed Work
Rest until recovered between reps 3 Cone Linear Change of Direction x4 (change stopping leg) 3 Cone Lateral Change of Direction x2 each way 4 Cone Linear to Lateral Shuffle to Backward x2 each way Lateral Shuffle to Linear Sprint x2 per side Extrinsic Motivational Sprint (Tennisball) x3 4 min rest 50 meter Sprint (3 point start ) x 6 rest for 2 min between Sprints
G
Cooldown jog
1 x 5:00
A
Stickhandling/ Shooting (Work on weaknesses)
1 x 30:00
A1
Crossover Lateral Deadmill Push
1 x 2:00
A2
Banded Ankle Dorsi Flexion
1 x 10
A3
Hamstring Flossing
1 x 15
A4
Worlds Greatest Stretch
1 x 8
A5
Elephant Walk
1 x 30
A6
Hip Rocks Weighted
1 x 10
A7
Hip Walks
1 x 15
A8
Wall supported Airplane Hip Rotations
1 x 4
B1
Sidelaying Adductor Lift-Off
2 x 20
B2
Yielding Isometric Calf Raise (Bend Knee)
2 x 0:30
B3
Contralateral Hinge w Lateral Ball Drive
2 x 15
B4
Single Leg Hamstring Isometric on Roller
2 x 3 @ 0:10
LB Neural Activation
C
3 rounds - go as fast as possible Lateral Speed Hops x10 sec. per leg 1 min rest Linear Speed Hops x10 sec. per leg 1 min rest
D1
KB Walking Cleans
3 x 8
D2
Standing Parallel CM Hip Throw
3 x 5
D3
Nordic Curls
5, 6, 5, 4
E1
Trap Bar RDL
8, 6, 6, 6
E2
Medball Granny Toss
3 x 5
F
Barbell Hip Thrust
8, 6, 4, 5, 3
G1
Single Leg DB RDLs to High Knee
10, 6, 6, 6
G2
Open Hip Lateral Skater Push-Off
3 x 3
H
Breathwork - lay on back - 6 sec. in 7 sec. out
1 x 10
A1
Rower / Airbike
1 x 5:00
A2
Banded Cat Cow
1 x 10
A3
Quadruped Shoulder CARs
1 x 10
A4
Half Kneeling Band Resisted Open Book
1 x 10
A5
Walkout Downdog Cobra
1 x 5
B1
Single Leg Juggle Balance
1 x 1:00
B2
Juggle against wall
1 x 2:00
B3
TB bounce and wall pass switch
1 x 1:00
C1
Frog to Sit Through
2 x 20
C2
Single Leg Single Arm Crossbody Stance
2 x 0:30
C3
Banded Swissball Hug Torso Rotation
2 x 15
C4
Posterior Shoulder Miniband Complex
2 x 4
D1
Single Arm DB Row
10, 6, 6, 6
D2
Single Arm Explosive Band Pull
3 x 6
E1
DB Bench Press
10, 6, 6, 6
E2
Plyo Pushups
3 x 5
F
BB Pendley Row
4 x 8
G1
Single Arm Incline Bench Press
3 x 8
G2
Heavy Chest Pass
3 x 5
H
Seated Tricep Overhead Extensions
3 x 10
A
Stationary / Road Bike
10:00, 5:00, 4:00, 5:00, 4:00, 5:00, 4:00, 5:00, 10:00
A
Active recovery bike ride or light jog @120-140bpm
1 x 45:00
B
Game of Choice (Ex. Tennis)
1 x 60:00
C1
Half Kneeling Quad/Hip Stretch on Wall
2:00, 0:20, 0:20
C2
Band Assited Pancake Stretch
2:00, 0:20, 0:20, 0:20
C3
Glute Stretch on Bench
1 x 1:00
C4
Elephant Walk with T-Spine Rotation
1 x 12 @ 5
C5
Jeffersson Curl
1 x 6 @ 0:08
C6
90/90 Hips Rolls
1 x 30
C7
Seated Hip IR/ER
1 x 10
C8
90/90 Hip Switches
1 x 10
C9
90/90 Stretch + 3 position lift offs
3 x 5
C10
Cobra
1 x 10
C11
Banded Shoulder Opener
1 x 10
D
Sauna - 2x10 min + 2x2 min cold exposure
2 x 10:00
A
Stickhandling/ Shooting (Work on weaknesses)
1 x 30:00
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 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 with Ricco for the past two off-seasons. 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 and methods that added new valuable input to my training."
