Free In-Season Hockey Workout Program

As a Christmas present from the OffIceHockeyTraining.com team we have put together a FREE in-season hockey workout program.  Enjoy…

Disclaimer: As with all programs, techniques and materials related to health, exercise and fitness, OffIceHockeyTraining.com strongly recommend that you not rely upon or follow the programs, techniques or use any of the products and services made available by or through the use of this website for decision making without obtaining the advice of a physician or other health care professional. We take no responsibility in any injuries or damages resulting from using the information found in this program. Please train safe!

We highly recommend that you have a “spotter” for each exercise and that you start with a very light weight until you are comfortable with each exercise.  Form is a lot more important then how much weight you are lifting – even for professional hockey players!

The In-Season Workout

Sets: 3
Reps: 12, 10, 10 (first set 12 reps, next two are 10 reps)
Rest: 60-90 seconds between sets/exercises

Dynamic Warm Up:

Perform the following exercises in order for a dynamic warm up before each workout session – this is very important!

5 minutes of light jogging or biking
50 jumping jacks
10 body weight squats
10 push ups
10 walking lunges

The Weekly Schedule:

Of course we have no idea what your individual schedule is like so this is just a general guideline.  The idea is to not perform any of the workouts the day before a game (except the pre game day bike ride).  If you are playing back to back games please take the following day off any intense physical activity to let your body rest.

Sunday – Rest Day

Monday – Upper Body Lift

Tuesday – Lower Body LIft + Core Workout

Wednesday – SAQ

Thursday – Pre Game Day Bike Ride

Friday (Game Day) – Post Game Bike Ride

Saturday (Game Day) – Post Game Bike Ride

The Exercises:

Upper Body Lift
Alternating DB Press on Swiss Ball superset Swiss Ball Pec Flies
Single Arm Dumbbell Row
Seated Dumbbell Shoulder Press on Swiss Ball
I’s, Y’s and T’s on a Swiss Ball superset Dumbbell Crucifix (standing on bosu)
Reverse Grip Bicep EZ Bar Curls superset Century Tricep Press Down
Forearms Hockey Grip Barbell Switches (3 sets, 30 seconds)

Lower Body Lift
Barbell Back Squats with Explosive Calf Raise
Dumbbell 3 directional lunge sequence (12 reps each foot)
Dumbbell Wide-Armed Deadlift superset Single Leg Hamstring Curls on Swiss Ball
Barbell Cross Over Bench Step Ups

SAQ (Speed, Agility, Quickness)
6 X 50 Yard Sprints (walk back 50 yards for rest)
6 Ladder Patterns, 4 sets each (quick feet, in and outs, cross over step, 2 forward 1 back, 2 in 1 out, foot hop)
Single Leg Hurdle Hops (3 sets for each leg – lead with inside leg)
Zigzag Cone Sprints

Core Workout
Bosu Wood Chops
Bosu Figure 8’s
Froggies
Russian Twists

Cardio
Pre Game Day Bike Ride
1. 10 minutes- zone 1 (140-150 Beats Per Minute)
2. 5 minutes- zone 2 (150-160 Beats Per Minute)
3. 5 minutes- zone 3 (160-170 Beats Per Minute)
4. 5 minutes- zone 2 (150-160 Beats Per Minute)
5. 10 minutes- zone 3 (160-170 Beats Per Minute)

Post Game Flush Bike Ride
15 minute- Moderate Pace

Post in the comment if you’d like the videos for these exercises!

The Exercise Videos

**If they don’t load hit “refresh”**

—- UPPER —-

Alternating DB Press on Swiss Ball

Swiss Ball Pec Flies

Single Arm Dumbbell Row

Seated Dumbbell Shoulder Press on Swiss Ball

I’s, Y’s and T’s on a Swiss Ball

Dumbbell Crucifix (standing on bosu)

Reverse Grip Bicep EZ Bar Curls

Century Tricep Press Down

Forearms Hockey Grip Barbell Switches

—- LOWER —-

Barbell Back Squats with Explosive Calf Raise

Dumbbell 3 directional lunge sequence

Dumbbell Wide-Armed Deadlift

Single Leg Hamstring Curls on Swiss Ball

Barbell Cross Over Bench Step Ups

— SAQ —

Ladder Patterns

Quick Feet

In and Outs

Cross Over Step

2 Forward 1 Back

2 in 1 Out

Foot Hop

if you do not have the equipment to perform the ladder, or hurdle drills you can create your own octagon and ladder using tape and use any cone sized object to act in place of the cones.

Zig-Zag Cone Sprints

Place five cones, staggered, 5 years apart. Accelerate forwards from the starting cone, following the zig-zag pattern, touching each cone with your outside hand.

Single Leg Hurdle Hops

Concentrate on keeping you shoulders and body in line as you move laterally on one leg. Again use caution when performing this exercise on wet grass and avoid hard surface that are touch on your knees and body.

— CORE —

Bosu Wood Chops


Bosu Figure 8s


Froggies

Russian Twists

Comments

  1. Eric says

    really cool but for triple a there is four games a weekend, so should i change anything? also the videos would be nice haha

  2. Olivier says

    Good program, I would really appreciate videos for the lower body and core workouts. Thank you taking the time to these workouts.

  3. Thom Tarter says

    Great videos!! short and to the point! Perfect! Videos for the lower body and core would be nice to see too.

  4. Ryan Murphy says

    I love your site, love the workout program! Please keep it coming. The videos are extremely helpful! Thank you! I will be passing your site on to all my hockey buddies.

  5. Don says

    Love the videos!! They take all the guess work out of execution and form…
    Thanks Kevin and everyone on your team and staff…

    • Kevin says

      @Kyle – A lot of these exercises can be done at home if you purchase the proper equipment. If you can’t purchase the equipment we have some body weight workout programs that will be included in the off-season workout program.

  6. Jonah says

    Thank you so much for the workouts and vids
    my team does not do regular off ice training and as a sophomore playing at a varsity hockey level this has helped me enormously!

  7. Jonah says

    Kevin,
    are the Is Ys and Ts supposed to be done with knees on the ground or suspended in the air?
    Doing it suspended in the air is much more difficult, but it seems much more dangerous to the back.
    the video doesn’t specify.
    thank you

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