Hockey Off-Season Phase 1
Stephen Volek Sports Science and High Performance
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!
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
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
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
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
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
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
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
