3-Week Summer Hockey Conditioning Program

July 18, 2012


Summer is the perfect time to build your hockey conditioning. Even though you aren't on the ice, you can still prepare for your first practice and game of the season with a three-day per week conditioning program.

The workout is performed on Monday, Wednesday and Friday for three weeks. It consists of five blocks performed in sequential order. The level dictates how many sets and reps you will perform for every exercise in each block.

Complete each exercise block like a mini-circuit. You will perform exercise one, exercise two, exercise three and then the conditioning sequence, with no rest between exercises. Once you complete the circuit within a block, start over again and complete as many sets as the day calls for. I emphasize again that you should not rest at any point during this workout. It is 45 to 60 minutes of continuous intense work.

To maintain a high tempo throughout the workout, set up as many blocks as you can beforehand—i.e., load up bars, find dumbbells, etc. Choose weights that allow you to perform each exercise for 15 reps, regardless of what level you start at. The point is not to lift heavy weight, but to get your body used to performing a lot of work in a short amount of time. Time yourself to see how long it takes you to get through the workout. The next time you work out, try and beat that time if you do the same level, or equal that time if you go up a level.

If you get through this workout and you don't find yourself lying on the floor, you wasted your time. It is a sprint from start to finish. When I use this with my pro hockey players, they race each other to see who can get through all the blocks first. They literally run to the bike to do their sprints to try and beat the other guys. The loser buys lunch. Find a training partner and challenge him to a race. You might even get a free lunch!

Hockey Conditioning Levels

  1. 1x10, Conditioning: 10 sec.
  2. 1x12, Conditioning: 10 sec.
  3. 2x10, Conditioning: 15 sec.
  4. 2x12, Conditioning: 15 sec.
  5. 2x14, Conditioning: 20 sec.
  6. 3x12, Conditioning: 20 sec.
  7. 3x16, Conditioning: 30 sec.

Block One

Block Two

Block Three

Block Four

Block Five

For more great hockey conditioning workouts, check out Triphasic Training: A systematic approach to elite speed and explosive strength performance. You can also find great training advice and tips from elite athletes and coaches on Facebook and Twitter (@TriphasicTrain).

Ben Peterson
- Ben Peterson, author of Triphasic Training, is currently pursuing his doctorate in kinesiology and exercise physiology at the University of Minnesota. A graduate of Northwestern...
Ben Peterson
- Ben Peterson, author of Triphasic Training, is currently pursuing his doctorate in kinesiology and exercise physiology at the University of Minnesota. A graduate of Northwestern...
Must See
NFL Wide Receiver Randall Cobb Outworks Everyone NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 28,758,333
Patrick Willis' Homegrown Off-Season Workout Patrick Willis' Homegrown Off-Season Workout
Views: 1,226,606
Derrick Rose Explains How He Stays Positive Derrick Rose Explains How He Stays Positive
Views: 6,105,983

Featured Videos

Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 20,496
Greg Nixon's Full-Body Dumbbell Circuit Greg Nixon's Full-Body Dumbbell Circuit Views: 317,829
SEALFIT: Pushing the Limits of What Athletes Are Capable Of SEALFIT: Pushing the Limits of What Athletes Are Capable Of Views: 58,814
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Derrick Rose Explains How He Stays Positive Derrick Rose Explains How He Stays Positive
Views: 6,105,983
Allyson Felix Explains How To Choose a Coach Allyson Felix Explains How To Choose a Coach
Views: 8,690,942
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,919,972
Charging Ground Balls With Skip Schumaker Charging Ground Balls With Skip Schumaker
Views: 29,938
Yoga for Athletes: Crow Pose Yoga for Athletes: Crow Pose
Views: 3,539,467

Load More
More Cool Stuff You'll Like
How to Build Soccer-Specific Conditioning

How to Build Soccer-Specific Conditioning

4 HIIT Workouts That Will Get You in Shape Fast

4 HIIT Workouts That Will Get You in Shape Fast

Get in Shape With This Basketball Conditioning Workout

Get in Shape With This Basketball Conditioning Workout

In-Season Baseball Pitcher Workout Program

In-Season Baseball Pitcher Workout Program

Win the Fourth Quarter With These Basketball Sled Push Finishers

Win the Fourth Quarter With These Basketball Sled Push Finishers

Can You Pass Drew Brees' Conditioning Test?

Can You Pass Drew Brees' Conditioning Test?

Can You Handle the Husker Toughness Test?

Can You Handle the Husker Toughness Test?

In Defense of Cardio

In Defense of Cardio

Understanding the Benefits and Risks of Altitude Training

Understanding the Benefits and Risks of Altitude Training

How to Avoid Hockey Conditioning That Slows You Down

How to Avoid Hockey Conditioning That Slows You Down

Obstacle Race Training: Get in Shape With This Finisher

Obstacle Race Training: Get in Shape With This Finisher

ZSeries 10-Minute Workouts: Fartlek Run

ZSeries 10-Minute Workouts: Fartlek Run

Alternatives to Boring Cardio Training

Alternatives to Boring Cardio Training

Get in Football Shape Fast With Metabolic Runs

Get in Football Shape Fast With Metabolic Runs

Get in Game Shape With 4 Conditioning Combos

Get in Game Shape With 4 Conditioning Combos

Get in Shape With 5 Intense Lower-Body Finishers

Get in Shape With 5 Intense Lower-Body Finishers

LeBron James's Insane Conditioning Drill

LeBron James's Insane Conditioning Drill

Improve Your Aerobic Fitness in the Off-Season

Improve Your Aerobic Fitness in the Off-Season

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

Get in Basketball Shape With the Right Workout

Get in Basketball Shape With the Right Workout

High-Intensity Interval Training: How Much Is Too Much?

High-Intensity Interval Training: How Much Is Too Much?

7 Footwork Drills That Give You an Advantage

7 Footwork Drills That Give You an Advantage

Prepare for Your Season With These Conditioning Drills

Prepare for Your Season With These Conditioning Drills

STACK Challenge: 500-Meter Row

STACK Challenge: 500-Meter Row

The Mount Everest Treadmill Challenge

The Mount Everest Treadmill Challenge

STACK Challenge: The 10/10 Treadmill Challenge

STACK Challenge: The 10/10 Treadmill Challenge

ZSeries 10-Minute Workouts: Interval Sprints

ZSeries 10-Minute Workouts: Interval Sprints

Who Invented the Burpee?

Who Invented the Burpee?

How Sporting Kansas City Stays 'Sporting Fit'

How Sporting Kansas City Stays 'Sporting Fit'

STACK Challenge: Finish Strong

STACK Challenge: Finish Strong

Baseball Conditioning: Why You Need an Aerobic Base

Baseball Conditioning: Why You Need an Aerobic Base

LaTroy Hawkins' Epic Battle Ropes Workout

LaTroy Hawkins' Epic Battle Ropes Workout

Training with the Elevation Training Mask 2.0

Training with the Elevation Training Mask 2.0

Get in Shape Fast With Todd Durkin's 5 Intense Workout Finishers

Get in Shape Fast With Todd Durkin's 5 Intense Workout Finishers

4 Simple Drills to Improve Your Endurance

4 Simple Drills to Improve Your Endurance

Can You Survive the 100 Bears Challenge?

Can You Survive the

Off-Season Conditioning: Full-Body Med Ball Workout

Off-Season Conditioning: Full-Body Med Ball Workout

5 NBA Players Who Found Their Game After Losing Weight

5 NBA Players Who Found Their Game After Losing Weight

Adeline Gray Is Going for Gold

Adeline Gray Is Going for Gold

WATCH: Ronda Rousey's Intense New Bag Drill

WATCH: Ronda Rousey's Intense New Bag Drill

ZSeries 10-Minute Workouts: The Hill

ZSeries 10-Minute Workouts: The Hill

Advanced High School Football Summer Conditioning Program

Advanced High School Football Summer Conditioning Program

How Much Conditioning Do You Really Need?

How Much Conditioning Do You Really Need?

5 Brutal Sprint Drills That Push the Lactic Threshold

5 Brutal Sprint Drills That Push the Lactic Threshold

Test Your Toughness With the Who Dat? Challenge

Test Your Toughness With the Who Dat? Challenge

YardBarker