Advanced Hockey Performance
Ken Whittier Performance
A year-round online hockey performance program delivering off-season and in-season training using the same system trusted by elite Division I and professional hockey players. Athletes receive hockey-specific programming designed to build strength, power, and durability while managing fatigue during the season—plus direct access to Ken Whittier for guidance and adjustments.
Prep
A
Foam Rolling
Foam rolling is a poor man's massage. It should be uncomfortable not painful. Roll slowly for 10 rolls each, 30s or as prescribed! Calves x10 Hamstrings x10 Glutes/Hip Rotators x10 Low Back x10 Upper Back x10 Upper Cervical x10 Lats/Posterior Shoulder x10 Quads x10 Adductors x10
Prep
B
P1) Mobility 1
Mobility is no different than lifting. This should be progressive with the goal to increase range of motion week after week. Complete the following exercises 1x through: Hip Rotator x30s Adductor Rock x30s Wall Quad x30s Quadruped T-Spine Rotation x8ea Standing Ankle Mob x8ea
Prep
C
P5) Core/Activation
Performed 2x through: Quadruped Opposites x6 Side Plank Hold (Top Leg Support) x15s Mini Band ER/IR x 10ea Mini Band Squat x10
Prep
D
P1) Dynamic Warm Up
Complete each exercise 1x through, 10yds each. Leg Cradle Walking Quad Reverse Lunge to Hamstring Backwards SLDL Linear Bounce (Forwards/Backwards) A-Skip Lateral Skip High Knees Knees Up/Heels Up Shuffle Carioca Back Pedal Backwards Run
E1
Hurdle Hop w/ Stick
3 x 5
E2
Sprinter Start Chest Pass
3 x 3
E3
Lateral 1/2 Kneeling Sprint
3 x 1
F1
2 DB Step Up
2 x 5
F2
FE TRX Row
2 x 10
F3
TK KB Pressout
2 x 10
G1
Reaching Skater Squat
2 x 8
G2
Incline DB Bench
2 x 6
G3
Side Plank w/ Alt. Foot Tap
2 x 8
H1
DB Row.
2 x 6
H2
FE Push Up
2 x 8
H3
2 Way DB Raise
2 x 8
Prep
A
Foam Rolling
Foam rolling is a poor man's massage. It should be uncomfortable not painful. Roll slowly for 10 rolls each, 30s or as prescribed! Calves x10 Hamstrings x10 Glutes/Hip Rotators x10 Low Back x10 Upper Back x10 Upper Cervical x10 Lats/Posterior Shoulder x10 Quads x10 Adductors x10
Prep
B
P1) Mobility 1
Mobility is no different than lifting. This should be progressive with the goal to increase range of motion week after week. Complete the following exercises 1x through: Hip Rotator x30s Adductor Rock x30s Wall Quad x30s Quadruped T-Spine Rotation x8ea Standing Ankle Mob x8ea
Prep
C
P5) Core/Activation
Performed 2x through: Quadruped Opposites x6 Side Plank Hold (Top Leg Support) x15s Mini Band ER/IR x 10ea Mini Band Squat x10
Prep
D
P1) Dynamic Warm Up
Complete each exercise 1x through, 10yds each. Leg Cradle Walking Quad Reverse Lunge to Hamstring Backwards SLDL Linear Bounce (Forwards/Backwards) A-Skip Lateral Skip High Knees Knees Up/Heels Up Shuffle Carioca Back Pedal Backwards Run
E1
Hurdle Jump w/ Stick
3 x 5
E2
Side Toss
3 x 5
E3
Lean Fall Run
3 x 1
F1
TrapBar Deadlift
3 x 5
F2
Bench Press.
3 x 5
F3
Long Lever Deadbug w/ SB Squeeze
2 x 8
G1
Reaching 1 Leg Squat off of Box
3 x 6
G2
DB Row.
3 x 6
G3
Stability Ball Plank RollOut
2 x 8
Ken Whittier
Ken Whittier is the owner of Whittier Performance. He currently serves as the Strength & Conditioning Coach for Boston University Hockey and previously worked as a strength coach with the Boston Bruins. Ken has been fortunate to work with elite players including Charlie McAvoy, Matt Grzelcyk, Matt Beniers, Macklin Celebrini, Jeremy Swayman, Evan Rodrigues, Lane Hutson, Will Smith and more.
Alex Vlasic
NHL Defenseman, Chicago Blackhawks
Verified Athlete"Thanks for teaching me how to be a better person"
Charlie McAvoy
NHL Defenseman, Boston Bruins, USA
Verified Athlete"Thank you for making the gym the best place to be. There is nobody better than you. Grateful for your friendship, guidance & positivity. Here is to many more amazing summers together"
Evan Rodrigues
NHL Forward, Panthers, 2x Stanley Cup
Verified Athlete"Thanks for continuing to push me to get better. There is no better place to start my day and no better trainer out there!"
Matt Grzelcyk
NHL Defenseman, Chicago Blackhawks
Verified Athlete"Thanks for making the gym such an enjoyable place to come in & get better. We love the laughs and can't wait to be back soon. You are the best!"
When you join a team you’re getting more than programming, you’re joining an online community.
Advanced Hockey Performance
Advanced Hockey Performance
Advanced Hockey Performance
