U of A Wildcat Hockey
Annex Training Center
HockeyIn Season programming for the U of A's Men's hockey team. This programming is specific to explosive athletes with an emphasis on lower body strength, upper body mobility, and overall athleticism.
Dynamic Activation
A
Complete the following: 10 Air Squats 10 Jumping Jacks 10 Push-ups Carioca (10 yds each way) Side Shuffle (10 yds each way) Toy Soldiers (10 yds) High Knees (10 yds) Skip For Height (10 yds) Backpedal (10 yds) 10 Mountain Climbers Striders (10 yds)
B
Speed Ladder
For Completion
C1
Tuck Jump
3 x 10
C2
Burpee
3 x 10
C3
V-Ups
3 x 10
D
Front Squat
5 x 5
E1
Split Squat
3 x 10
E2
Lateral Bound
3 x 5
E3
Single Leg RDL
3 x 10
F
Air Squat
1 x 100
G1
Jump Rope
1 x 5:00
G2
Pass-Through
3 x 10
G3
Static Stretch
1 x 5:00
Heroic Warmup
A
Activate your Central Nervous System & raise your core temperature with a series of 8 movements. Perform each movement for 10 reps: 10 Jumping Jacks 10 Push-ups 10 Flap Jacks 10 Groiners 10 Air Squats 10 Frog Jumps 10 Sit-ups 10 Burpees
B
4-Way/ Manual Neck
1 x 10
C1
Diamond Push-Up
3 x 10
C2
Chin-Up
3 x 10
C3
Scarecrows
3 x 10
D
Bench Press
4 x 12 @ 65 %
E1
Incline DB Bench Press
4 x 8 LWP +5lb
E2
1-Arm DB Row
4 x 8 LWP +5lb
F
Clapping Push-Up
1 x 50
G1
Elite 6
For Completion
G2
Pigeon Stretch
2 x 0:30
Dynamic Activation
A
Complete the following: 10 Air Squats 10 Jumping Jacks 10 Push-ups Carioca (10 yds each way) Side Shuffle (10 yds each way) Toy Soldiers (10 yds) High Knees (10 yds) Skip For Height (10 yds) Backpedal (10 yds) 10 Mountain Climbers Striders (10 yds)
B
Scarecrows
1 x 10
C
Hang Clean
5 x 5
D
Back Squat
4 x 8 @ 70 %
E1
Single Leg RDL
3 x 10
E2
Air Squat
3 x 20
E3
Glute Bridge
3 x 10
F1
DB Thruster
1 x 7
F2
Tuck Jump
1 x 20
F3
V-Ups
1 x 10
G1
Overhead Squat
3 x 10
G2
V-Ups
1 x 50
G3
Static Stretch
1 x 5:00
Heroic Warmup
A
Activate your Central Nervous System & raise your core temperature with a series of 8 movements. Perform each movement for 10 reps: 10 Jumping Jacks 10 Push-ups 10 Flap Jacks 10 Groiners 10 Air Squats 10 Frog Jumps 10 Sit-ups 10 Burpees
B1
Clean Complex
3 x 1 @ 55 %
B2
Box Jump
3 x 5
C
Bench Press
4 x 10 LWP +5lb
D1
DB Front Raise
3 x 10
D2
Standing DB Press
3 x MAX
D3
DB Lateral Raise
3 x 10
E1
Plate Hold
3 x MAX
E2
Diamond Push-Up
3 x MAX
E3
Plank
3 x MAX
F1
Fire Hydrant
3 x 10
F2
Band Pull-Apart
3 x 10
F3
Barbell Bicep Curl
3 x 10
When you join a team you’re getting more than programming, you’re joining an online community.
U of A Wildcat Hockey
U of A Wildcat Hockey
U of A Wildcat Hockey
