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Hockey Performance Program Phase 2

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 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

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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 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 // Box // Bike // Jump Rope
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Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

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

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

Tuesday
Week 1 Day 3

A

Stickhandling/ Shooting (Work on weaknesses)

1 x 30:00

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

Thursday
Week 1 Day 5

A

Stationary / Road Bike

10:00, 5:00, 4:00, 5:00, 4:00, 5:00, 4:00, 5:00, 10:00

Friday
Week 1 Day 6

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

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 2
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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 the 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 in alignment with your goals.
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 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 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."

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 and methods that added new valuable input to my training."

Hockey Performance Program Phase 2