TS Performance
HockeyPhase 2 of summer training is all about developing the raw strength needed to overpower your opponents. This phase is designed to build a solid foundation of strength, making you stronger in every battle, harder to knock off the puck, and more dominant on the ice.
Strength is the key to winning—commit to the work now and control the game next season.
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
WARM UP DAY 1 Pt.2
Foam Roll x10mins 1. Breath work: 7s in, 5s hold, 8s out. Focus on what you want to get out of this session, what we want to get out of this off-season. This is the difference maker between good and great. There is a part in your brain that doesn't know the difference between visualization and real life, so if we can visualize our goals, our brain will think that the outcome has happened. 2. Side Lying Book Openers x8ea 3. Corbra x8 4. Hip Flexor to Hamstring x 6ea 5. Supine Lying Leg Raise x6 MOVEMENT 1. Lateral Stride Sled Drag or Banded x8ea 2. Step back Lunge KB Clean x6ea 3. 1/2 Kneeling SA Cable Press w/Rotation x6ea POWER WORK x2 (rest 2 mins between sets) 1. Drop Jumps x5 2. Band Assisted Jumps x5
B1
Goblet Split Squat
3 x 8
B2
DB Bench Press
3 x 8
B3
Band Walks
2 x 10
C1
Single Leg RDL
3 x 10
C2
1-Arm DB Row
3 x 10
C3
Front Squat Iso Hold
2 x 30
D1
ISO Split Squat
2 x 25
D2
Band Face Pull
2 x 12
E
30s on 30s off
5 x 30
Prep
A
WARM UP DAY 2 pt2*
Foam roll x10mins 1. Toe on Wall Hip Flexor Stretch x8ea 2. 90/90 Rotations x8ea 3. Groin Rocker x8ea 4. 1/2 Kneeling T-Spine Rotation x8ea MOVEMENT 1. Step Back Lunge to Step Up w/Knee Drive x5ea 2. Lateral Lunge to Drop Lunge x6ea 3. Step Back Lunge w/KB Swing x8 SPEED WORK x2 (rest 2 mins between sets) 1. Banded Knee Drives x5ea 2. Prowler Sprint x10m
B1
Goblet Squat
3 x 8
B2
1/2 Kneeling SA Cable Pull Down
3 x 10
B3
Paloff Press
2 x 10
C1
One arm DB incline
3 x 8
C2
Single Leg RDL
3 x 6
C3
Side Plank on Elbows
2 x 30
D1
Landmine Squat
2 x 8
D2
Glute Bridge
2 x 30
E
1600 M Run
2 x 1600
Prep
A
WARM UP DAY 3 PT.2
Foam Roll 10mins 1. 1/2 Kneeling Shoulder CAR's x6ea 2. Prone Swimmers x6 3. Supine Leg Raise Circles x5ea 4. Downward Dog to Pigeon x5ea MOVEMENT 1. A-March x10m (FWD, LAT) 2. A-Skip x10m (FWD, LAT) 3. A-Skip For Height x10m 4. A-Skip for Distance x10m SPEED WORK x2 (Rest 2 mins) 1. Lateral Bound to Sprint x2ea 2. 5-10-5 x2ea
B1
DB Rear Foot Elevated Split Squat
3 x 8
B2
1/2 Kneeling SA Shoulder Press
3 x 8
B3
Goblet Single Leg Box Squat
3 x 20
C1
DB Hip Thrust
3 x 10
C2
Inverted Row
3 x 8
C3
Half Kneel Chop
2 x 8
D1
Push Ups
3 x 8
D2
Band Pull-Apart
2 x 12
E
1 min on 1 min off
5 x 60
