Total Hockey Training
Total Hockey Training
Hockey, Power SportsI created Total Hockey Training to give you access to the training, coaching, and instruction that only the world's best hockey players have had the benefit of having access to.... until now!
With a membership to total hockey, here's what to expect...
The same type of training that my NHL guys get, taking into consideration where in the year we are relative to the hockey season.
That means that our training today will look different than it will in a month, or in-season, or in the pre-season phase.
I'll be the one updating the programming that you'll receive, and I'll do that based on real feedback.
You're going to have to put in the work. There's no silver-bullet or secret to developing the strength and power that will translate to dominance on the ice, but I'll show you what you'll need to do
You'll need access to a legitimate weight room. Find a health club or garage gym, and you'll be able to complete each movement you'll find in the program.
Expect to train HARD 4 days per week and if you're not putting in the work to eat well, stay hydrated, and recover, then you're wasting your own time and money.
Let's commit to being YOUR best with Total Hockey Training!
Warm Up
A
10 yards of each: Lateral Squat IT Band Walk Shuffle Carioca Lateral High Knee Skip Lateral Crossover Skip
Med Ball
B
3 sets of 10: Kneeling OH Throw 3 sets of 10, each side: Kneeling Side Twist
C1
DB Bench Press
3 x 8
C2
Trunk Curl Up
4 x 3
D1
Half-Kneeling DB Shoulder Press
3 x 8
D2
Side Plank
2 x 3 @ 0:10
E1
YTWL
3 x 8
E2
Suitcase Carry
3 x 10
Conditioning
F
Tempo Runs - 8/10/12
Warm Up
A
10 yards of each: Knee Hug Leg Cradle Quad Stretch Reverse Lunge to Hamstring Backwards SLDL High Knee Skip High Knees Heels Up Straight Leg Walk Straight Leg Skip
Plyometrics
B
4 sets of 5: Box Jump w/Stick 4 sets of 5 each side: 1-Leg Box Jump w/Stick
C1
Hang Clean
3 x 5
C2
Kneeling Hip Flexor Stretch
3 x 30
D1
Front Squat
3 x 8
D2
Chin-Up
3 x 8
D3
Hollow Hold
0:15, 0:20, 0:30, 0:15, 0:20, 0:30
E1
1-Arm/1-Leg KB SLDL
3 x 8
E2
1-Arm DB Row
3 x 8
Speed
F
3 sets of 10-yard sprints for time.
Warm Up
A
10 yards of each: Lateral Squat IT Band Walk Shuffle Carioca Lateral High Knee Skip Lateral Crossover Skip
Med Ball
B
3 sets of 10: Kneeling OH Throw 3 sets of 10, each side: Kneeling Side Twist
C1
DB Bench Press
3 x 8
C2
Trunk Curl Up
4 x 3
D1
Push Ups
3 x 8
D2
Side Plank
2 x 3 @ 0:10
E1
YTWL
3 x 8
E2
Suitcase Carry
3 x 10
Conditioning
F
Tempo Runs - 8/10/12
Warm Up
A
10 yards of each: Knee Hug Leg Cradle Quad Stretch Reverse Lunge to Hamstring Backwards SLDL High Knee Skip High Knees Heels Up Straight Leg Walk Straight Leg Skip
Plyometrics
B
4 sets of 5: Heiden Hop w/Stick 4 sets of 5 each side: 1-Leg Lateral Box Jump w/Stick
C1
Hang Clean + Front Squat
3 x 5
C2
Kneeling Hip Flexor Stretch
3 x 30
D1
DB Split Squat
3 x 8
D2
Pull-up
3 x 8
D3
Hollow Hold
0:15, 0:20, 0:30, 0:15, 0:20, 0:30
E1
Physioball Leg Curl
3 x 8
E2
1-Arm DB Row
3 x 8
Speed
F
3 sets of 10-yard sprints for time.
Sean Skahan
Sean Skahan is a former NHL strength and conditioning coach, where he won a Stanley Cup in 2007 and has worked with thousands of players. Certs: Master’s in kinesiology, CSCS, FMS, CK-FMS, Strong First Level-1, and USA Weightlifting.
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Total Hockey Training
Total Hockey Training
Total Hockey Training
