Off-Season Hockey Training Program (4 day/week-Phase 3)
This is a copy of the third 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 transitional speed
2) Maintain strength
3) Improve work capacity and conditioning
Day 1
A) 10-Yard Forward Jog into 10-Yard Sprint
Week 1: 4x
Week 2: 4x
Week 3: 4x
Week 4: 4x
B) 5-Yard Opposite Direction Run into 10-Yard Forward Sprint
Week 1: 3x/side
Week 2: 3x/side
Week 3: 3x/side
Week 4: 3x/side
C1) Kettlebell Swing
Week 1: 3 x 15 (2-Hand)
Week 2: 3 x 15 (2-Hand)
Week 3: 3 x 8/side (1-Hand)
Week 4: 3 x 8/side (1-Hand)
C2) Unsupported Alternate DB Row
Week 1: 2 x 10/side
Week 2: 2 x 10/side
Week 3: 2 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 6/side
Week 2: 3 x 7/side
Week 3: 3 x 8/side
Week 4: 2 x 6/side
D2) Lateral MiniBand Walk (Ankles)
Week 1: 2 x 10/side
Week 2: 2 x 10/side
Week 3: 2 x 10/side
Week 4: 2 x 10/side
D3) 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
E1) 1-Arm DB Overhead Reverse Lunge
Week 1: 3 x 8/side
Week 2: 3 x 10/side
Week 3: 3 x 6/side
Week 4: 2 x 8/side
E2) Forward Sled March
Week 1: 3 x 50 yards
Week 2: 3 x 50 yards
Week 3: 3 x 50 yards
Week 4: 2 x 50 yards
E3) Squat IsoHold w/ Overhead SB Perturbation
Week 1: 3 x 20s
Week 2: 3 x 25s
Week 3: 3 x 30s
Week 4: 2 x 20s
CON1) Slideboard w/ Weight Vest
Week 1: 5 x (:15/:15, :30/:60, :10/:30, :45/:90)
Week 2: 5 x (:15/:15, :30/:60, :10/:30, :45/:90)
Week 3: 6 x (:15/:15, :30/:60, :10/:30, :45/:90)
Week 4: 3 x (:15/:15, :30/:60, :10/:30, :45/:90)
CON2) Stability Ball Front Plank
Week 1: 4 x 20s
Week 2: 4 x 20s
Week 3: 4 x 20s
Week 4: 4 x 20s
Day 2
A) Side Standing MB Scoop w/ Partner Toss
Week 1: 3 x 6/side
Week 2: 3 x 6/side
Week 3: 3 x 6/side
Week 4: 3 x 6/side
B1) 1-Arm DB Hang Snatch
Week 1: 4 x 4/side
Week 2: 4 x 5/side
Week 3: 4 x 3/side
Week 4: NONE
B2) No Money Drill
Week 1: 2 x 10
Week 2: 2 x 10
Week 3: 2 x 10
Week 4: 2 x 10
C1) Alternate DB Chest Press
Week 1: 3 x 6/side
Week 2: 3 x 8/side
Week 3: 3 x 5/side
Week 4:3 x 4/side
C2) 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
D1) Standing 1-Arm Cable Row
Week 1: 3 x 6/side
Week 2: 3 x 8/side
Week 3: 3 x 4/side
Week 4: 3 x 6/side
D2) Split Stance Belly Press w/ Perturbation
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
D3) 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
E1) Rotational Incline Cable Press
Week 1: 3 x 6/side
Week 2: 3 x 7/side
Week 3: 3 x 8/side
Week 4: 2 x 6/side
E2) Stability Ball Rollout
Week 1: 3 x 8
Week 2: 3 x 10
Week 3: 3 x 10
Week 4: 2 x 8
E3) Chin-Up (Underhand Grip)
Week 1: 3 x Failure
Week 2: 3 x Failure
Week 3: 3 x Failure
Week 4: 3 x Failure
E4) Overhead Med Ball Slam
Week 1: 3 x 10
Week 2: 3 x 10
Week 3: 3 x 10
Week 4: 3 x 10
Day 3
A) 10-Yard Forward Back Pedal into 10-Yard Sprint
Week 1: 2x/side
Week 2: 2x/side
Week 3: 2x/side
Week 4: 2x/side
B) 5-Yard Backward Back Pedal into 10-Yard Sprint
Week 1: 3x/side
Week 2: 3x/side
Week 3: 3x/side
Week 4: 3x/side
C) 5-Yard Run into 90° turn into 10-Yard Sprint
Week 1: 2x/side
Week 2: 2x/side
Week 3: 2x/side
Week 4: 2x/side
D) 5-Yard Back Pedal into 90° turn into 10-Yard Sprint
Week 1: 2x/side
Week 2: 2x/side
Week 3: 2x/side
Week 4: 2x/side
E1) DB 1-Leg Squat
Week 1: 3 x 7/side
Week 2: 3 x 8/side
Week 3: 3 x 5/side
Week 4: 3 x 6/side
E2) 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
E3) 2-Way Bunkie Side Plank
Week 1: 2 x (2x15s)/each
Week 2: 2 x (2x15s)/each
Week 3: 2 x (2x20s)/each
Week 4: 2 x (2x20s)/each
F1) Lateral Sled Drag
Week 1: 2 x 25 yards/side
Week 2: 2 x 25 yards/side
Week 3: 2 x 25 yards/side
Week 4: 1 x 25 yards/side
F2) Band-Resisted Diagonal 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
F3) 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
CON) Split Squat IsoHold -> Slideboard
Week 1: 4 x 3x(10s+5)/side
Week 2: 5 x 3x(10s+5)/side
Week 3: 6 x 3x(10s+5)/side
Week 4: 4 x 3x(10s+5)/side
Day 4
A1) Side Standing MB Shotput w/ Recoil
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) Dynamic Y->W
Week 1: 2 x 10
Week 2: 2 x 10
Week 3: 2 x 10
Week 4: 2 x 10
B) Front Standing MB Scoop w/ Partner Toss
Week 1: 3 x 6/side
Week 2: 3 x 6/side
Week 3: 3 x 6/side
Week 4: 3 x 6/side
C1) Incline DB Chest Press
Week 1: 3 x 8
Week 2: 3 x 10
Week 3: 3 x 6
Week 4: 3 x 6
C2) Low Load Standing Cable 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
C3) 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
D1) Weighted Chin-Up (Alternate Grip)
Week 1: 3 x 6
Week 2: 3 x 8
Week 3: 3 x 5
Week 4: 3 x 6
D2) Stability Ball Knee Tucks
Week 1: 2 x 12
Week 2: 2 x 12
Week 3: 2 x 15
Week 4: 2 x 15
D3) 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
CON) Shuttle Run (~90% w/ Quick Transitions)
Week 1: 3 x (:10/:10, :20/:40), 2 x (:10/:20, :20/:40), 2 x (:10/:20, :20/:60)
Week 2: 3 x (:10/:10, :20/:40), 3 x (:10/:20, :20/:40), 2 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: 3 x (:10/:10, :20/:40)
3-Round Distance Coin Flip
Round 1: Heads (10-yards), Tails (20-yards)
Round 2: Heads (25-yards), Tails (15-yards)
Round 3: Heads (10-yards), Tails (25-yards)
