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)
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
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
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
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
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".
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
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