Sweeney Performance Training
HockeyPhase 1 Off-Season Hockey Program. This Off-Ice Program will cover every aspect of physical preparation needed to improve your on-ice performance. Each session will include: Mobility / range of motion work, dynamic warm-up, plyometrics, speed training, strength, and conditioning.
Phase 1 will be a "GPP" Phase (General Physical Preparation). Will the intent being to build back up strength after a long season, and to get your body ready for the rest of the off-season.
This is a 6 day training program. Days 1, 2, 4, 5 will be full speed, strength & conditioning workouts. Day 3 will be an active recovery day. Day 6 is a speed / agility day.
1 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll
1 x 5:00
B
Mobility Circuit
C
Dynamic Warm Up
D
Med Ball Chest Throw
3 x 8
E
Box Jump
3 x 5
F
Weighted Straight Leg Sit Up
3 x 10
G1
15 yard sprint
3 x 15
G2
Double Broad Jump
3 x 1
H1
Dumb Bell Jump
3 x 5
H2
DB External Rotation
3 x 10
H3
Bench Press
3 x 8
I1
Rear Foot Elevated Split Squat
3 x 6
I2
Shoulder IR
3 x 10
I3
Half Kneeling Landmine Press
3 x 8
J
Push Up Hypertrophy
3 x 10
K
Skater valslide ISO hold.
3 x 4
L
Sled Sprint
4 x 0:20
A
Foam Roll
1 x 5:00
B
Mobility Circuit
C
Dynamic Warm Up Day 2 & 4
D
MB Side Toss
3 x 5
E
Skater Bound and Stick
3 x 5
F
Cable ISO Hold
3 x 0:10
G1
Cross Over, Stick
3 x 4
G2
Shuffle to sprint
2 x 1
H1
Trap Bar Dead Lift
3 x 8
H2
90 / 90 Hips Cars
3 x 6
H3
Side Plank Hold
3 x 0:15
I1
Pull Ups
3 x 8
I2
Single Leg Valslide Hamstring Eccentric
3 x 5
I3
KB Hip Lift
3 x 10
J
1 arm row
2 x 8
K
Kettle Bell Swing
2 x 10
L
Tempo Run
10 x 0:10
A
Foam Roll
1 x 5:00
B
Mobility Circuit
C
Stationary Bike
1 x 30:00
A
Foam Roll
1 x 5:00
B
Mobility Circuit
C
Dynamic Warm Up
D
Front leg split squat toss
3 x 5
E
Single Leg Box Jumps
3 x 4
F
Front Plank
3 x 0:30
G1
Forward Half Kneeling Sprint
4 x 1 @ 15
G2
Single Leg Bound
2 x 3
H1
Sled Sprint
3 x 8
H2
Ab Wheel Roll Out
3 x 8
H3
DB Incline Bench
3 x 8
I1
Half Kneeling 2 KB Press
3 x 8
I2
Ankle mobility on wall
3 x 8
I3
Single Leg Squat
3 x 8
J
Weighted Calf raise off Box
2 x 10
K
Lateral Landmine Squat
2 x 10
L
Assault Bike Sprint
7 x 0:10
A
Foam Roll
1 x 5:00
B
Mobility Circuit
C
Dynamic Warm Up
D
Back leg Split Squat Toss
3 x 5
E
Lateral Bound to Box
3 x 4
F
Cable ISO Hold
3 x 0:10
G1
Lateral Half Kneeling starts
3 x 2
G2
Cross over sprint
2 x 15
H1
Dumb bell snatch
3 x 4
H2
Med ball T-spine rotation
3 x 5
H3
TRX Inverted Row
3 x 8
I1
Gorilla Row
3 x 8
I2
Copenhagen Plank
3 x 0:15
I3
Barbell Hip Lift
3 x 8
J
Single leg hip lift on bench
2 x 8
K
Trap 3 raise
2 x 10
L
75 yard shuttle
7 x 75
A
Foam Roll
1 x 5:00
B
Mobility Circuit
C
Dynamic Warm Up Speed Day
D
30 Yard Sprint
E1
Cross Over, to forward sprint.
4 x 1
E2
Continuous Lateral Bounds
3 x 5
F1
Sled Sprint
F2
Broad Jumps
3 x 5
