Pre-Off-Season Hockey Training Program (2x/week)

This is a sample program we use at Endeavor Sports Performance with our hockey players that finished their youth, prep, junior seasons around March. The focus is mostly on introducing them to some of our progressions. Because most of these players will periodically be playing in select tournaments, we incorporate speed work and some conditioning as well.

DAY 1

A1) 10-Yard Sprint
Week 1: Push-Up Start 4x/side
Week 2: Push-Up Start 4x/side
Week 3: 2-Point Start 4x/side
Week 4: 2-Point Start 4x/side

A2) Wall March Hold
Week 1: 2 x 15s/side
Week 2: 2 x 15s/side
Week 3: 2 x 20s/side
Week 4: 2 x 20s/side

B) Broad Jump
Week 1: Discontinuous 3 x 6
Week 2: Discontinuous 3 x 6
Week 3: Discontinuous 3 x 6
Week 4: w/ Rebound 3 x 4

C1) DB Reverse Lunge
Week 1: 4 x 6/side
Week 2: 4 x 8/side
Week 3: 4 x 4/side
Week 4: 4 x 6/side

C2) DB Chest Press
Week 1: 4 x 6
Week 2: 4 x 8
Week 3: 4 x 4
Week 4: 4 x 6

C3) Lateral MiniBand Walk
Week 1: 2 x 10/side
Week 2: 2 x 10/side
Week 3: 2 x 10/side
Week 4: 2 x 10/side

D1) Low Pulley Row
Week 1: 4 x 8
Week 2: 4 x 10
Week 3: 4 x 6
Week 4: 4 x 8

D2) Front/Side Plank
Week 1: 2 x 15s/each
Week 2: 2 x 15s/each
Week 3: 2 x 20s/each
Week 4: 2 x 20s/each

D3) 1-Arm Stability Ball Wall Hold
Week 1: 2 x 15s/side
Week 2: 2 x 15s/side
Week 3: 2 x 20s/side
Week 4: 2 x 20s/side

DAY 2

A) 5-10-5
Week 1: Shuffle Only 3x/side
Week 2: Shuffle Only 3x/side
Week 3: Run w/ Crossover Transition Emphasis 3x/side
Week 4: Run w/ Crossover Transition Emphasis 3x/side

B1) 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

B2) Psoas Lift
Week 1: Seated 3 x 15s/side
Week 2: Seated 3 x 20s/side
Week 3: Off Bench 3 x 15s/side
Week 4: Off Bench 3 x 15s/side

C) Lateral Bound
Week 1: Discontinuous 3 x 6/side
Week 2: Discontinuous 3 x 6/side
Week 3: Discontinuous 3 x 6/side
Week 4: w/ Rebound 3 x 4/side

D1) DB Back Leg Raised Split Squat
Week 1: 4 x 6/side
Week 2: 4s negative 4 x 4/side
Week 3: 4 x 4/side
Week 4: 4 x 6/side

D2) Low Incline DB Chest Press
Week 1: 4 x 6
Week 2: 4 x 8
Week 3: 3s negative 4 x 3
Week 4: 4 x 5

E1) Weighted Chin-Up
Week 1: 4 x 6
Week 2: 4 x (2x4)
Week 3: 4 x 4
Week 4: 4 x 6

E2) ½ Kneeling Belly Press
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

E3) 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

CON1) Shuttle Run
Week 1: (0 & 25 yards) 8 x :20/:40
Week 2: (0 & 25 yards) 10 x :20/:40
Week 3: (0 & 15 yards) 10 x :20/:40
Week 4: (0 & 15 yards) 7 x :20/:40

CON2) Front Plank
Week 1: 4 x 20s (After Shuttles 2, 4, 6, 8)
Week 2: 4 x 20s (After Shuttles 2, 4, 6, 8)
Week 3: 4 x 30s (After Shuttles 2, 4, 6, 8)
Week 4:  3 x 30s (After Shuttles 2, 4, 6)