In-Season Lifts: Core Movements, Strength Movements, and Complexes
I think we all share the same problem with in-season training; limited time to train because of classes, practice, meetings, appointments, etc.. Within our in-season program there are exercises that have become main staples of our strength training. The following exercises help meet our goals for strength maintenance and are time effective for any competitive hockey season. I did not include reps and sets because in-season our volume is generally low with short bouts of intense work. If you are looking to implement any of the exercises below start with low weights and low reps to see how your athletes respond. You can make increases in sets, reps, and intensity once players have experienced the movement patterns.
STRENGTH EXERCISES
Explosive:
DB Snatch, Box Jumps, Hurdle Hops, Jump Squats
Lower Body Push:
RFE squat, Front Squat, 1 Leg Squat, Slideboard Lunge, Lateral Step-In Squat
Lower Body Pull:
1 Leg SLDL, DB SLDL, Slideboard Leg Curl, 1 Leg Bench Hip Extension
Upper Body Push:
DB Incline, DB Bench Press, Core Board Push-up, DB Push-up row
Upper Body Pull:
TRX row, Pull-up variations, DB Row, TRX rotational row
Med Ball Power:
Overhead Slams, Lateral Jump Slam, Dynamax Side throw
CORE MOVEMENTS
Anti-Rotation:
Palloff Press out (single and double grip), Cook chop-press out-lift, 3 Point-Reach, Half Kneeling reach up
Stability:
Side Bridge, Elbow reach, Hamstring Bridge, Landmines, Oblique Bridge Holds
Rotational:
Kneeling and Half kneeling rope lift and Chop, Med Ball Rotational Side Bridge, Segmental Plate Raise
COMPLEXES
DB:
- DB Snatch x3ea - DB Squat to Press 1 arm x6ea - DB Push Jerk 1 arm x3ea
- DB Squat to Press 1 arm x6ea - Kettle bell swing x10 - 1 arm clean to press x6ea - Squat Jump x10 (adapted from Joe DeFranco)
BAR:
