Designed to maintain your power and strength gained over the off-season. Training camp is notorious for strength and power loss, this program will help you regain what you loss or help maintain and build on what you have.
A
Dynamic Line Warm Up
1 x 25
B
Stationary Skaters to Sprint
3 x 10 @ 10
C1
Pause 1/2 Split Squat
3 x 4
C2
RFE Split Squat Jump over Hurdle
3 x 8
D1
S/L DB Clean to Lat. Lunge w/ add. Drag
3 x 8
D2
Side Plank PSOAS March
3 x 10
A
Jump Rope
5 x 0:45
B1
Band Pull-Apart
2 x 12
B2
Serratus Scoop
2 x 12
B3
Straight Arm Pulldown
2 x 12
B4
Band Y Pull
2 x 12
C1
Swiss Bar Bench Press (Reverse Hold)
3 x 8
C2
Rack Pull
3 x 4
D1
Low Trap Pull Down
3 x 12
D2
Chest Supported Y's
3 x 12
E1
L-Sit Up with Plate
2 x 10
E2
Garhammer Knee Raises
2 x 10
A
Dynamic Line Warm Up
1 x 25
B
S/L RDL to Knee Drive
4 x 6
C1
Skater Squat
3 x 5
C2
1/2 Kneeling S/L Drach Jump on Box
3 x 3
C3
S/L Assisted Pogo Jump
3 x 8
D1
Low Oblique Hip Uprighting
3 x 10
D2
Band S/L RDL Wood Chop
3 x 10
A
Biking
1 x 6:00
B1
Over/under Hurdles
2 x 10
B2
90/90 Adductors Opening
2 x 10
B3
Shinbox Bridge w/ Reach
2 x 10
C1
S/L RDL w/ Sword Draw
2 x 10
C2
Shoulder External Rotation to Uppercut
2 x 10
C3
1/2 Kneeling Windmill
2 x 10
D
Bound-45 degrees
4 x 20
E1
Alternating DB High Pull
3 x 8
E2
Alternating DB Staggered Jump
3 x 4
Alex is a 10 year sport performance coach, founder of EVO Athletics, and now GM & Director of High Performance for the Lethbridge United Hockey Academy. After a long junior career, Alex obtained his kinesiology degree while playing U Sports Hockey.
If you aren't training in season, you are deconditioning yourself.
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