Off-Season Hockey Training Program (4-Day/week)
This is a copy of the first phase of our 4-day/week off-season hockey training program at Endeavor. It's important to note that these programs are probably more accurately just templates. We frequently have to make program adaptations (or exercise performance adaptations) based on the injury status of our players.
This phase is designed to:
1) Induce muscular hypertrophy
2) Improve core stability
3) Introduce conditioning
Day 1
A1) 10-Yard Sprint
Week 1: Push-Up Start 3x/side
Week 2: Push-Up Start 3x/side
Week 3: 2-Point Start 3x/side
Week 4: 2-Point Start 3x/side
A2) Psoas Lift
Week 1: Seated 3 x 20s/side
Week 2: Seated 3 x 20s/side
Week 3: Off-Bench 3 x 10/side
Week 4: Off-Bench 3 x 10/side
B1) Broad Jump
Week 1: Discontinuous 3 x 6
Week 2: Discontinuous 3 x 6
Week 3: Discontinuous 3 x 6
Week 4: NONE
B2) Glute Bridge
Week 1: 2 x 12
Week 2: 2 x 12
Week 3: 2 x 15
Week 4: 2 x 15
C1) DB Reverse Lunge
Week 1: 4 x 6/side
Week 2: 4 x 8/side
Week 3: 4 x 5/side
Week 4: 3 x 6/side
C2) Lateral MiniBand Walk (Knees)
Week 1: 3 x 10/side
Week 2: 3 x 10/side
Week 3: 3 x 10/side
Week 4: 2 x 10/side
C3) 135° Pec Stretch w/ Posterior Shoulder Pull
Week 1: 2 x 30s/side
Week 2: 2 x 30s/side
Week 3: 2 x 30s/side
Week 4: 2 x 30s/side
D1) DB 1-Arm 1-Leg SLDL
Week 1: 3 x 8/side
Week 2: 3 x 10/side
Week 3: 3 x 6/side
Week 4: 2 x 6/side
D2) Front Plank/Side Plank
Week 1: 3 x 20s/each
Week 2: 3 x 20s/each
Week 3: 3 x 30s/each
Week 4: 2 x 30s/each
E1) Slideboard Hamstring Curl
Week 1: 3 x Failure
Week 2: 3 x Failure
Week 3: 3 x Failure
Week 4: 2 x Failure
E2) Standing Tight Rotation
Week 1: 3 x 15s
Week 2: 3 x 15s
Week 3: 3 x 20s
Week 4: 2 x 20s
Day 2
A1) 1-Arm DB Hang Snatch
Week 1: 3 x 4/side
Week 2: 3 x 5/side
Week 3: 3 x 3/side
Week 4: NONE
A2) Scap Wall Slide w/ Wall Push
Week 1: 2 x 10
Week 2: 2 x 10
Week 3: 2 x 10
Week 4: 2 x 10
A3) Wall Chin Tucks
Week 1: 2 x 10
Week 2: 2 x 10
Week 3: 2 x 10
Week 4: 2 x 10
B1) DB Chest Press
Week 1: 4 x 6
Week 2: 4 x 8
Week 3: 4 x 5
Week 4: 3 x 6
B2) Lying DB Internal Rotation
Week 1: 3 x 8/side
Week 2: 3 x 8/side
Week 3: 3 x 8/side
Week 4: 3 x 8/side
B3) 2-Way Rectus Femoris Stretch
Week 1: 2 x 30s/side
Week 2: 2 x 30s/side
Week 3: 2 x 30s/side
Week 4: 2 x 30s/side
C1) Low Pulley Row
Week 1: 4 x 8
Week 2: 4 x 6 (4s negative)
Week 3: 4 x 6
Week 4: 3 x 8
C2) Low Load ½ Kneeilng Belly Press
Week 1: IsoHold 3 x 15s/side
Week 2: IsoHold 3 x 15s/side
Week 3: Dynamic 3 x 8/side
Week 4: Dynamic 3 x 10/side
C3) Seated Glute Stretch
Week 1: 2 x 30s/side
Week 2: 2 x 30s/side
Week 3: 2 x 30s/side
Week 4: 2 x 30s/side
D1) Weighted Chin-Up (Overhand Grip)
Week 1: 3 x 5
Week 2: 3 x 6
Week 3: 3 x 4
Week 4: 2 x 6
D2) 4-Way Stability Ball Plank
Week 1: 3 x (4x3)
Week 2: 3 x (4x3)
Week 3: 3 x (4x3)
Week 4: 3 x (4x3)
D3) Wall 1-Arm Stability Ball Holds
Week 1: 3 x 15s/side
Week 2: 3 x 15s/side
Week 3: 3 x 15s/side
Week 4: 2 x 15s/side
CON1) Slideboard
Week 1: 10 x :20/:40
Week 2: 11 x :20/:40
Week 3: 12 x :20/:40
Week 4: 7 x :20/:40
CON2) DB Push-Up Holds
Week 1: 4 x 20s (After 2, 4, 6, 8)
Week 2: 4 x 20s (After 2, 4, 6, 8)
Week 3: 4 x 20s (After 2, 4, 6, 8)
Week 4: 4 x 20s (After 1, 3, 5, 7)
Day 3
A1) 15-Yard Sprint
Week 1: Side Lunge Start 3x/side
Week 2: Side Lunge Start 3x/side
Week 3: Side Tall Kneeling Start 3x/side
Week 4: Side Tall Kneeling Start 3x/side
A2) Wall March Hold
Week 1: IsoHold 3 x 15s/side
Week 2: IsoHold 3 x 20s/side
Week 3: Dynamic 3 x 8/side
Week 4: Dynamic 3 x 8/side
B1) Lateral Bound
Week 1: Discontinuous 3 x 5/side
Week 2: Discontinuous 3 x 5/side
Week 3: Discontinuous 3 x 5/side
Week 4: NONE
B2) 90° Pec Stretch w/ Posterior Shoulder Pull
Week 1: 2 x 30s/side
Week 2: 2 x 30s/side
Week 3: 2 x 30s/side
Week 4: 2 x 30s/side
C1) Back Leg Raised Split Squat (Front Squat Grip)
Week 1: 3 x 6/side
Week 2: 3 x 6/side (4s negative)
Week 3: 3 x 5/side
Week 4: 2 x 6/side
C2) Supine Belly Breathing
Week 1: 3 x 30s
Week 2: 3 x 30s
Week 3: 3 x 30s
Week 4: 3 x 30s
C3) Wall Lat/Triceps Stretch w/ Active Arm Curl
Week 1: 2 x 30s/side
Week 2: 2 x 30s/side
Week 3: 2 x 30s/side
Week 4: 2 x 30s/side
D1) Pull Through
Week 1: 4 x 8
Week 2: 4 x 10
Week 3: 4 x 7
Week 4: 3 x 10
D2) Push-Up Position 1-Leg Hip Extension
Week 1: 3 x 6/side
Week 2: 3 x 6/side
Week 3: 3 x 6/side
Week 4: 2 x 6/side
D3) Lateral Slideboard Lunge
Week 1: 3 x 8/side
Week 2: 3 x 8/side
Week 3: 3 x 8/side
Week 4: 3 x 8/side
E1) Front Squat to Box
Week 1: 3 x 8
Week 2: 3 x 10
Week 3: 3 x 6
Week 4: 2 x 8
E2) Walking Lunges w/ Weight Vest
Week 1: 3 x 15/side
Week 2: 3 x 15/side
Week 3: 3 x 15/side
Week 4: 3 x 15/side
Day 4
A1) Side Standing MB Scoop
Week 1: 3 x 6/side (1 set only on shooting side)
Week 2: 3 x 6/side (1 set only on shooting side)
Week 3: 3 x 6/side (1 set only on shooting side)
Week 4: 3 x 6/side (1 set only on shooting side)
A2) Quadruped Core Brace w/ 1-Arm Reach
Week 1: 3 x 8/side
Week 2: 3 x 8/side
Week 3: 3 x 8/side
Week 4: 3 x 8/side
A3) Brettzel Breathing
Week 1: 2 x 30s/side
Week 2: 2 x 30s/side
Week 3: 2 x 30s/side
Week 4: 2 x 30s/side
B1) Incline DB Chest Press
Week 1: 4 x 6
Week 2: 4 x 8
Week 3: 4 x 5
Week 4: 2 x 6
B2) BOSU Push-Up
Week 1: 3 x Failure (3s negative)
Week 2: 3 x Failure
Week 3: 3 x Failure (5s negative)
Week 4: 2 x Failure
B3) Side Lying DB External Rotation
Week 1: 3 x 8/side
Week 2: 3 x 8/side
Week 3: 3 x 8/side
Week 4: 2 x 8/side
C1) Weighted Chin-Up (Underhand Grip)
Week 1: 4 x 6
Week 2: 4 x (2x4)
Week 3: 4 x 4
Week 4: 3 x 5
C2) 3-Grip Inverted Row (Norm-Wide-Narrow)
Week 1: 3 x Failure
Week 2: 3 x Failure
Week 3: 3 x Failure
Week 4: 3 x Failure
C3) Low Load Tall Kneeling Chop
Week 1: 3 x 8/side
Week 2: 3 x 8/side
Week 3: 3 x 8/side
Week 4: 2 x 8/side
D1) DB Curls
Week 1: 3 x 8
Week 2: 3 x 10
Week 3: 3 x 6
Week 4: 2 x 8
D2) DB Skull Crushers
Week 1: 3 x 8
Week 2: 3 x 10
Week 3: 3 x 6
Week 4: 2 x 8
CON) Shuttle Run (~80% w/ Quick Transitions; Cones at 0 & 25 yards)
Week 1: 10 x :15/:45
Week 2: 11 x :15/:45
Week 3: 12 x :15/:45
Week 4: 8 x :15/:45
