Off-Season Hockey Training Program (4 day/week-Phase 2)
This is a copy of the second 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 primarily designed to:
1) Improve maximal strength
2) Improve dynamic core stability
3) Increase intensity of conditioning
Day 1
A1) 10-Yard Sprint
Week 1: Falling Start 3x/side
Week 2: Falling Start 3x/side
Week 3: Backward Start 3x/side
Week 4: Backward Start 3x/side
A2) Psoas Lift
Week 1: Standing 2 x 20s/side
Week 2: Standing 2 x 20s/side
Week 3: Standing 2 x 10/side
Week 4: Standing 2 x 10/side
B1) Broad Jump
Week 1: w/ Rebound 3 x 4
Week 2: w/ Rebound 3 x 4
Week 3: w/ Rebound 3 x 4
Week 4: None
B2) 2-Way Skater
Week 1: 2 x (2x6)/side
Week 2: 2 x (2x6)/side
Week 3: 2 x (2x6)/side
Week 4: None
C1) Reverse Lunge (Front Squat Grip)
Week 1: 4 x 4/side
Week 2: 4 x 6/side
Week 3: 4 x 2/side
Week 4: 3 x 4/side
C2) Lateral MiniBand Walk (Ankles)
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) Slideboard Hamstring Curl (1-Leg Negative)
Week 1: 3 x Failure
Week 2: 3 x Failure
Week 3: 3 x Failure
Week 4: 3 x Failure
D2) Standing 2-Way Diagonal Tight Rotation
Week 1: 3 x (2x15s)/side
Week 2: 3 x (2x15s)/side
Week 3: 3 x (2x15s)/side
Week 4: 2 x (2x15s)/side
CON1) Slideboard w/ Weight Vest
Week 1: 6 x (:10/:20, :30/:60)
Week 2: 7 x (:10/:20, :30/:60)
Week 3: 8 x (:10/:20, :30/:60)
Week 4: 4 x (:10/:20, :30/:60)
CON2) Stability Ball Front Plank (After 2, 4, 6, 8)
Week 1: 4 x 20s
Week 2: 4 x 20s
Week 3: 4 x 20s
Week 4: 4 x 20s
Day 2
A1) 1-Arm DB Hang Snatch
Week 1: 3 x 3/side
Week 2: 3 x 4/side
Week 3: 3 x 2/side
Week 4: None
A2) Scap Push-Up -> Yoga Push-Up
Week 1: 2 x 10
Week 2: 2 x 10
Week 3: 2 x 10
Week 4: 2 x 10
A3) Lying Chin Tucks
Week 1: 2 x 10
Week 2: 2 x 10
Week 3: 2 x 10
Week 4: 2 x 10
B1) Alternate DB Chest Press
Week 1: 4 x 4/side
Week 2: 4 x 6/side
Week 3: 4 x 3/side
Week 4: 3 x 4/side
B2) Prone DB Internal Rotation
Week 1: 2 x 8/side
Week 2: 2 x 8/side
Week 3: 2 x 8/side
Week 4: 2 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) Standing 1-Arm Cable Row
Week 1: 4 x 6/side
Week 2: 4 x 8/side
Week 3: 4 x 4/side
Week 4: 3 x 6/side
C2) Low Load Standing Belly Press
Week 1: IsoHold 3 x 15s/side
Week 2: IsoHold 3 x 20sside
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 (Neutral Grip)
Week 1: 3 x 4
Week 2: 3 x 5
Week 3: 3 x 3
Week 4: 2 x 4
D2) Slideboard Push-Up w/ 1-Arm Reach
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) Wall 1-Arm Stability Ball Holds w/ Perturbation
Week 1: 3 x 20s/side
Week 2: 3 x 20s/side
Week 3: 3 x 20s/side
Week 4: 2 x 20s/side
Day 3
A1) 15-Yard Sprint
Week 1: Side Falling Lunge Start 3x/side
Week 2: Side Falling Lunge Start 3x/side
Week 3: Side Standing Start 3x/side
Week 4: Side Standing 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 10/side
B1) Lateral Bound
Week 1: w/ Rebound 3 x 3/side
Week 2: w/ Rebound 3 x 3/side
Week 3: w/ Rebound 3 x 3/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 (Back Squat Grip)
Week 1: 3 x 4/side
Week 2: 3 x 4/side (4s negative)
Week 3: 3 x 3/side
Week 4: 2 x 5/side
C2) Push-Up 1-Leg/1-Arm Lift
Week 1: IsoHold 3 x 15s/side
Week 2: IsoHold 3 x 20s/side
Week 3: Dynamic 3 x 6/side
Week 4: Dynamic 3 x 8/side
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) Trap Bar Deadlift
Week 1: 3 x 6
Week 2: 3 x (2x4)
Week 3: 3 x 3
Week 4: 2 x 4
D2) Band-Resisted Lateral Slideboard Lunge
Week 1: 3 x 8/side
Week 2: 3 x 8/side
Week 3: 3 x 8/side
Week 4: 2 x 8/side
E1) Back Leg Raised Split Squat IsoHold
Week 1: 3 x 20s/side
Week 2: 3 x 20s/side
Week 3: w/ Weight Vest 3 x 30s/side
Week 4: w/ Weight Vest 3 x 30s/side
E2) Front Plank/Side Plank March
Week 1: 3 x 20s/each
Week 2: 3 x 20s/each
Week 3: 3 x 30s/each
Week 4: 2 x 30s/each
Day 4
A1) Front Standing MB Scoop (Only 1 set on shooting side!)
Week 1: 3 x 6/side
Week 2: 3 x 6/side
Week 3: 3 x 6/side
Week 4: 3 x 6/side
A2) Bird Dog
Week 1: 3 x 6/side
Week 2: 3 x 6/side
Week 3: 3 x 6/side
Week 4: 3 x 6/side
A3) Brettzel Breathing
Week 1: 2 x 8 breaths/side
Week 2: 2 x 8 breaths/side
Week 3: 2 x 8 breaths/side
Week 4: 2 x 8 breaths/side
B1) Incline DB Chest Press
Week 1: 4 x 4
Week 2: 4 x 5 (5s negative)
Week 3: 4 x 3 (4s negative)
Week 4: 2 x 4
B2) Overhead Stability Ball Perturbation
Week 1: 3 x 20s
Week 2: 3 x 20s
Week 3: 3 x 30s
Week 4: 2 x 30s
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) Low Load Standing Cable Lift
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 Hammer Curls
Week 1: 3 x 6
Week 2: 3 x 8
Week 3: 3 x 4
Week 4: 2 x 6
D2) DB Skull Crushers
Week 1: 3 x 6
Week 2: 3 x 8
Week 3: 3 x 4
Week 4: 2 x 6
CON) Shuttle Run (~90% w/ Quick Transitions; 0 & 15 yards)
Week 1: 2 x (:10/:10, :20/:40), 2 x (:10/:20, :20/:40), 3 x (:10/:20, :20/:60)
Week 2: 2 x (:10/:10, :20/:40), 3 x (:10/:20, :20/:40), 3 x (:10/:20, :20/:60)
Week 3: 3 x (:10/:10, :20/:40), 3 x (:10/:20, :20/:40), 3 x (:10/:20, :20/:60)
Week 4: 1 x (:10/:10, :20/:40), 1 x (:10/:20, :20/:40), 1 x (:10/:20, :20/:60)
