Hockey Off-Season Phase 1

Stephen Volek Sports Science and High Performance

Coach
Stephen Volek

Welcome to the off-season! This is where you set the foundation for the upcoming season. This is where you lay the framework for the type of player you are going to be when it comes time to drop the puck next year. These workouts are meant to challenge you while also making positive changes to your body to have you at your physical best by the time you are ready to go back to school or start training camp.

Our main focus of this phase is to use Isometric holds through various lifts to re-educate your muscles and body as a whole on proper positioning while also training your nervous system to handle more as we also up the volume as the program goes on.

This is a 4 week plan with 5 days of training each week.

Phase 2 will be dropped soon!

Time to forge your foundation to a successful hockey season!

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Increase Strength
The stronger we are, the more resilient we are to injury. The stronger we are, the harder we can work in the corners. The stronger we are, the easier we can stay on our feet and keep your competition away from the puck. The stronger we are, the faster we can become!
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Increase Power and Speed
Hockey is a fast game where speed kills! Throughout this program we will work on technique, form and how to use these new qualities on the ice.
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Injury Prevention
We want to make sure you can withstand the demands hockey places on your body, especially playing at a high level.
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Energy System Specific Conditioning
Hockey is a tough sport that requires repeated max efforts over the course of a practice and a game. We train and condition in order for your body to be prepared to handle these specific demands.
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Create Body Awareness
The better you can understand the body, the better of an athlete you can become. Learn to feel your body in different positions. What muscles need to be engaged? How do your feet feel on the ground? Do you breathe into your back? Do you fully exhale?
Features
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Access to your coaches
I am available to help with any questions you might have
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Programming 5 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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Exercise Video Guidance
Instructional videos done by me to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
barbell // dumbbells // weight bench // plyo boxes // turf area or gym // weight rack
Recommended
foam roller // bands // stability ball // kettlebells // jump rope
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Lacrosse Ball Foot Roll

1 x 1:00

A2

Childs Pose Breathing

1 x 30

A3

Supine 90 Band Overhead Pallof Press

1 x 12

A4

Deadbug

1 x 10

A5

90 90 Hip Rotation

1 x 10

B1

Cat Cow

2 x 8

B2

Spiderman Lunge T-Spine Rotation

2 x 8

B3

Cable Straight Arm Russian Twist

2 x 12

B4

Band TKE

2 x 15

C1

Seated Med Ball Squat Jump

2 x 5

C2

Single Leg Lateral Line Hop

2 x 6

C3

Push Up Start Sprint

2 x 1 @ 10

D1

Zercher Squat

4 x 6 @ 35, 35, 40, 40 %

D2

Band Facepull

2 x 10

D3

Stick T-Spine Bench Lat Stretch

2 x 6

E1

L Handstand Hold

2 x 30

E2

Goblet Squat

2 x 8

F1

Half Kneeling Single Arm Landmine Press

3 x 10

F2

Medial Roller Supported CL Kickstand RDL

3 x 8

F3

TRX Row

3 x 8

G1

TRX Deep Breathing Squat

1 x 60

G2

Cuban Press Incline Figure 8

1 x 12

H

Bike Conditioning - 85-95 rpm

1 x 20:00

Monday
Week 1 Day 2

A1

90 90 Hip Lift Hemibridge

1 x 10

A2

Toe Grab Squat and Reach

1 x 12

A3

I Y T W Shoulder

1 x 8

A4

Cat Cow

1 x 10

A5

Band Adduction Arch Placement

1 x 15

A6

Cook Hip Lift

1 x 10

B1

Bear Crawl - Forward, Backward, Right, Left

2 x 6

B2

Half Kneeling Low to High Chop

2 x 12

C1

2 to 1 Single Leg Box Jump

2 x 5

C2

Tall Kneeling Med Ball Chest Pass

2 x 6

C3

Pogo Jumps

3 x 15

D1

Reverse Lunge to Opposite Arm Band Row

2 x 12

D2

Step Up with Opposite Arm Shoulder Press

2 x 12

D3

RDL to Plate Chest Press

2 x 12

D4

Piston Squat with Opposite Arm Band Row

2 x 12

D5

Forward Lunge to Med Ball Rotational Press

2 x 12

D6

RDL to Band Bent Over Row

2 x 12

D7

Step Up with Opposite Arm Band Row

2 x 12

D8

Single Arm Facepull Split Stance

2 x 12

D9

Lateral Lunge to Opposite Arm Band Row

2 x 12

D10

Birddog

2 x 12

D11

Single Leg Bodyweight RDL with Cone Touch

2 x 12

D12

Cross Behind Lunge to Single Arm Band Row

2 x 12

D13

Split Stance RDL to Single Arm Band Chest Press

2 x 12

E

Bike Conditioning - 85-95 rpm

1 x 30:00

Tuesday
Week 1 Day 3

A1

Seated Toe Pull

1 x 25

A2

Seated Toe Squeeze

1 x 25

A3

Seated Foot Wipers

1 x 10

A4

Standing Alternating Toe Lifts

1 x 10

A5

90 90 Hip Lift Hemibridge

1 x 30

A6

PVC Overhead Squat

1 x 15

A7

Bench Y Low Trap Thumbs Down

1 x 30

A8

4 Way Band Ankle Kick

1 x 8

B1

2 to 1 Single Leg Box Jump

2 x 5

B2

Half Kneel Med Ball Punch Right Knee Down Reach

2 x 5

B3

Falling Start Sprint

2 x 10

C1

Hex Bar Deadlift

5, 3, 3 @ 67.5, 70, 72.5 %

C2

Mini Band Side Lying Clamshell

2 x 10

C3

Ball Groin Squeeze

2 x 5

D1

Bench Y Low Trap Thumbs Down

3 x 25

D2

Prone Bench Dumbbell Row

3 x 7

D3

Ball Leg Curl - Quarter, Half, Full

3 x 8

E1

Kneeling Push Up

2 x 15

E2

Elevated Push Up Isometric Hold

2 x 30

E3

Supine Chin Tuck Isometric

2 x 5

F1

Front Foot Elevated Body Weight Split Squat

2 x 20

F2

Isometric Acceleration Lunge

2 x 2:00

F3

Calf Raise

2 x 12

G

Field Sprints

2 x 15 @ 4

Wednesday
Week 1 Day 4

A1

Lacrosse Ball Foot Roll

1 x 1:00

A2

Childs Pose Breathing

1 x 30

A3

Supine 90 Band Overhead Pallof Press

1 x 12

A4

Deadbug with Hip Flexor Activation

1 x 10

A5

90 90 Hip Rotation

1 x 10

B1

Cat Cow

2 x 8

B2

Spiderman Lunge T-Spine Rotation

2 x 8

B3

Copenhagen Side Plank Leg at 90

2 x 30

B4

Band TKE

2 x 15

C1

Broad Jump

2 x 3

C2

Single Leg Lateral Line Hop

2 x 6

C3

Backpedal Turn to Sprint

2 x 1 @ 15

D1

Dumbbell Split Squat Front Foot Elevated

2 x 12

D2

Dumbbell Bench Press

2 x 12

D3

Dumbbell Split Squat Front Foot Elevated

2 x 12

D4

Dumbbell Bench Press

2 x 12

D5

Squat Drop Jump

2 x 5

D6

Single Arm Dumbbell Row

2 x 12

D7

Single Leg Bench Hip Lift

2 x 12

D8

Single Arm Dumbbell Row

2 x 12

D9

Single Leg Bench Hip Lift

2 x 12

D10

Half Kneeling Single Arm Cable Lat Pulldown

2 x 12

D11

1 Arm Contralateral DB Lat Lunge

2 x 12

D12

Half Kneeling Single Arm Cable Lat Pulldown

2 x 12

D13

1 Arm Contralateral DB Lat Lunge

2 x 12

D14

Single Arm Cable Tricep Extension

2 x 12

D15

Ball Leg Curl

2 x 12

D16

Single Arm Cable Tricep Extension

2 x 12

D17

Ball Leg Curl

2 x 12

D18

Single Arm Cable Curl

2 x 12

D19

Piston Squat

2 x 12

D20

Single Arm Cable Curl

2 x 12

D21

Piston Squat

2 x 12

E

Bike Conditioning - 85-95 rpm

1 x 20:00

Thursday
Week 1 Day 5

A1

Lacrosse Ball Foot Roll

1 x 1:00

A2

Childs Pose Breathing

1 x 30

A3

90 90 Hip Lift Hemibridge

1 x 10

A4

Deadbug

1 x 10

A5

90 90 Hip Rotation

1 x 10

B1

Cat Cow

2 x 8

B2

Spiderman Lunge T-Spine Rotation

2 x 8

B3

Half Kneeling Low to High Chop

2 x 12

B4

Band TKE

2 x 15

C1

Lateral Box Jump

2 x 5

C2

Single Leg Lateral Line Hop

2 x 6

C3

Push Up Start Sprint

2 x 1 @ 10

D1

Zercher Squat

5 x 6 @ 40, 40, 50, 50, 50 %

D2

Band Facepull

2 x 10

D3

Stick T-Spine Bench Lat Stretch

2 x 6

E1

L Handstand Hold

2 x 30

E2

Goblet Squat

2 x 8

F1

Half Kneeling Single Arm Landmine Press

3 x 10

F2

Medial Roller Supported CL Kickstand RDL

3 x 8

F3

TRX Row

3 x 8

G1

TRX Deep Breathing Squat

1 x 60

G2

Cuban Press Incline Figure 8

1 x 12

H

Max Effort Bike

2 x 5:00

Coach
coach-avatar Stephen Volek

- 12 years as a sports performance practitioner - Has worked at numerous NCAA Division 1 institutions - 5 years working in professional hockey with the New Jersey Devils and Pittsburgh Penguins - Certified Strength and Conditioning Specialist - NSCA - Reflexive Performance Reset - Level 2 Certification - Postural Restoration Institute - Postural Respiration

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Hockey Off-Season Phase 1 - Let's go!

The goal of this phase is to readdress and strengthen the quality of our muscle tissue while re-ingraining proper form and stability within our movements.

Get Hockey Off-Season Phase 1
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FAQs
What playing level is this for?
This workout would be geared for an athlete who is playing at a high level of high school hockey, AA or AAA travel, juniors, college or even pro. If you are looking for a more personal 1 on 1 approach, reach out to me about becoming a 1 on 1 client and receive everything I have to offer!
Is Phase 2 included?
No. When you buy this program you are only buying the 4 week program. Phase 2 will be released soon, and will be a separate purchase.
Hockey Off-Season Phase 1