THS Gym Starter

Train Hockey Smart

Hockey
Coach
Rupert Quiney MSc

THE THS GYM STARTER PROGRAM REMOVES ALL BARRIERS TO ACCESSING QUALITY TRAINING GUIDANCE

This program is an essential resource to allow Ice Hockey players in the UK develop as well-rounded athletes:


-Full In-season schedule to incorporate strength/power training using exercises suitable for novice lifters, core and hip stability training and speed and agility training.

-Low monthly cost

-Designed by Rupert Quiney, S&C Lead for England Ice Hockey and owner of Train Hockey Smart.


WHO IS THIS PROGRAM FOR?

-ANY Ice Hockey player that is new to gym based training and looking to improve their athleticism on the ice while learning how to follow an S&C program for the first time.


HELPING ALL AGES TO PHYSICALLY PREPARE FOR SPORT

Not only will joining the THS Gym Starter program help players excel on the ice, but it will give them the best chance of being physically robust when playing the game. Training should be structured to help players become a well-rounded athlete. It's not just about getting strong, athletes will need to be powerful and mobile to be dynamic on the ice.


THE MONTHLY SUBSCRIPTION GIVES ACCESS TO FOUR SESSIONS PER WEEK

-2 Resistance Training Sessions for Strength, Power development.

-1 Dry-Land Speed/Agility Session

-1 Core/Hip Stability Session

-Mobility & Conditioning Integrated

-Program Updated Continuously (every 2-weeks)


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Programs Built for UK Ice Hockey Leagues
Designed by Rupert Quiney (Ice Hockey player turned S&C Coach), Train Hockey Smart programs are designed specifically for UK-based players in the NIHL, WNIHL, and EIHA Junior leagues. Ice Hockey has a huge growth potential when it comes to athletic development and S&C. A culture change of Ice Hockey S&C can drastically raise the standard of play here in the UK, while prioritising player health.
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Physically Prepare to Play
Force production is a key aspect of injury prevention. A player can tolerate forces from contact on the ice when they are practiced at producing force when resistance training. Because of this, we believe players should begin strength & conditioning prior to playing contact hockey. Train Hockey Smart want to provide the resources to help them do so.
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The Six Foundational Movement Patterns
Train Hockey Smart programs are structured around the six foundational movement patterns. Squat, Lunge, Hinge, Push, Pull, Carry/Trunk stability. By ensuring these core movement patterns are a key focus point within programming, the type of actions prescribed always have a purpose that promotes functionality and athleticism. We believe this helps build well-rounded athletes.
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Training For the Long-Term
When training athletes, we believe that training sustainably for the long term is how the world-class is made. Gains will be made in the off-season, but life-changing athletic careers are made through many years of training during both in and off-season. With our programs, we strive for training adaptations that can be made consistently and continuously over short-term rushed gains.
Features
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Access to your coaches
We want to help as much as we can to ensure you get the most out of your training. If you have a question, send it our way.
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Programming 4 days per week
Programs based on 4 main training days per week (2 resistance training, 1 speed/agility, 1 core/hip stability sessions).
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Exercise Video Guidance
All exercises have video links, so you'll know exactly what to do no matter how weird that exercise name is (it's all about those Cat-Cows).
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Growing the Ice Hockey S&C Community
We want to change the culture around S&C and Ice Hockey to encourage players to live like an athlete. A growing community is key for that.
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Train Hockey Smart delivered via TrainHeroic
There is a reason why TrainHeroic is used by the best elite athletes. Coaches love it. Athletes love it. The tried and tested methods work.
Equipment
Required
Bench // Pull-Up Bar // Dumbbells // Medicine Ball
Recommended
Cable Attachment // Resistance Bands // Swiss Ball // Kettlebells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Gym Starter 1.1

Prep

A

Movement Warm Up 1

Lateral Lunges - 5/5 Reps Cat Cows - 5 Reps Toe Hold Sumo Squat - 5 Reps Bent Over YTW's - 5/5/5 Reps 2 Rounds

B1

Russian KB Swing

3 x 6

B2

Plyo Push-Up

3 x 5

C1

Goblet Squat

4 x 8

C2

SL Calf Raise on Plate

3 x 8

D1

Bodyweight Row

3 x 8

D2

Russian Step Up

3 x 6

E1

Knee to Wall

3 x 30

E2

1/2 Kneeling Adductor Rock

3 x 30

Tuesday
THS Core Stability 1

Prep

A

Movement Warm Up 2

Overhead Squats - 5 Reps Knee Tuck to Reverse Lunge - 5/5 Reps Downward Dog to Cobra - 5/5 Reps Quadruped Hip Circles - 5/5/5/5 Reps 2 Rounds

B1

Copenhagen Plank

4 x 20

B2

Zombie Sit Ups

4 x 8

B3

Side Star Plank

4 x 20

B4

Single Leg Hip Thrust ISO Hold

4 x 30

C1

Butterfly Stretch

3 x 60

C2

Runners Lunge

3 x 30

Thursday
Gym Starter 1.2

Prep

A

Movement Warm Up 3

Worlds Greatest Stretch - 5/5 Reps Prone Behind The Neck Press - 10 Reps 90-90 Hip Rotation (No Hands) - 5/5 Reps Hamstring Glute Bridges - 10 Reps 2 Round Only

B1

Single Arm DB Hang Snatch

3 x 3

B2

Broad Jump to Box Jump

3 x 3

C1

DB Bench Press

8, 6, 5, 5

C2

Single Leg/Arm RDL

3 x 5

D1

Goblet Cossack Squat

3 x 5

D2

Full ROM Lateral Raise (Supinated)

3 x 10

E1

Quadruped Adductor Rockback

3 x 30

E2

Pigeon Stretch

3 x 30

Friday
THS Dry-Land SAQ 1

Prep

A

THS Off-Ice Warm Up

Start and finish marks should be approximately 8 meters apart. Perform each exercise over the start-to-finish distance, with an easy walk-back recovery. Complete one run of all exercises. 1. Open the Gates 2. Close the Gates 3. Knee Hugs 4. Anterior Ankle Pull (AKA Sniff Your Sock) 5. Leg Kicks 6. Walking RDL (AKA Superhero Walk) 7. Inchworm 8. Worlds Greatest Stretch 9. Rotating Sumo Squats 10. Rotating Lateral Lunges 11. Pogos 12. Alternating Pogos 13. A-Skips 14. High Skips 15. Long Skips 16. Triple Shuffle to Accelerate (Left) 17. Triple Shuffle to Accelerate (Right) 18. Step Back Starts (Left) 19. Step Back Starts (Right)

B1

Single-Leg Double Broad Jump

3 x 3

B2

T-Test

3 x 2

C1

Triple Counter-Movement Jump

3 x 3

C2

Forward S-Run to Sprint

3 x 2

D

Sprint

10 x 20

Coach
coach-avatar Rupert Quiney MSc

Having worked with players in the Elite League, GB Internationals and as Lead for England Ice Hockey, Rupert launched Train Hockey Smart to provide quality and affordable S&C resources across the British Ice Hockey community. "My playing career was derailed by injuries because I lacked quality S&C through development. As a result, I want to help others properly prepare physically for the game".

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Become an Ice Hockey Athlete

Most Ice Hockey players in the UK are failing to maximise their potential through lack of training, even at the professional level. Start the journey of becoming an Ice Hockey athlete. It will transform your game, and potentially prevent that career thre

Start My 7-Day Free Trial
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Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

THS Gym Starter
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THS Gym Starter
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THS Gym Starter
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