Pre-Season Hockey Training Program | STACK

Pre-Season Hockey Training Program

October 15, 2012 | Conor Doherty

Must See Hockey Videos

Herb Brooks once said, "You don't have enough talent to win on talent alone." Essentially, if you don't work hard on and off the ice, you will quickly fall behind your competition. If you want to be at your best for your first game, you need to continue your workouts despite a heavy on-ice practice schedule (check out Henrik Zetterberg's Kettlebell Split-Lunge).

Pre-season hockey training closely mimics in-season training. It's all about maintaining your performance and staying healthy. Grueling tryouts and pre-season practices take a toll on your body. So your workouts must look a bit different than your off-season program or you will hit a wall and your performance will suffer.

Your pre-season hockey-training program should focus on maintaining muscular strength and endurance, while your practices provide a conditioning component. Workouts should be shorter and feature multi-joint movements that target large muscle groups to get a bigger bang for your buck with each exercise. Perform the exercises with lighter weight for fewer sets and more reps, so they will be challenging, but won't fatigue your muscles too much.

The hockey-training program below switches up the sets and reps each week so your muscles don't get too comfortable with the workout and continue making gains. Follow the set and rep schedule below with all exercises unless otherwise specified. Perform grouped exercises in superset fashion.

Sets/Reps Schedule

  • Week 1: 3x10
  • Week 2: 3x12
  • Week 3: 4x10
  • Week 4: 4x12

Day 1

1A. Bench Press
1B. Wide-Grip Lat Pulldown
2A. Seated Military Press
2B. Single-Arm DB Row
3. Plank - 3x30 seconds


Day 2

1. Squat - 4x8
2A. Bulgarian Split-Squat
2B. DB Calf Raises
3. Side Plank - 2x30 seconds each side

Day 3

1A. DB Lateral Raise
1B. Dips
2A. Tricep Pulldown
2B. Hammer Curls
3. Reverse Crunches - 3x15

For more information on hockey training, click here.

Conor Doherty
- Conor Doherty, PTS, is an athletic trainer in Dryden, Ontario, who specializes in sports performance. The majority of his clients are hockey players. Learn more...
Conor Doherty
- Conor Doherty, PTS, is an athletic trainer in Dryden, Ontario, who specializes in sports performance. The majority of his clients are hockey players. Learn more...
More Cool Stuff You'll Like

Improve Your Durability With 3 BOSU Exercises

Recent research indicates that neuromuscular training is essential for minimizing injuries to athletes such as ACL injuries, ankle sprains and lower...

Increase Hamstring Strength to Prevent ACL Injuries

Bilateral or Unilateral Exercises: Which Are Better?

Male Soccer Players More Prone to Hamstring Strains

Do Your First Deadlift

James Harrison's Physioball Side-to-Side Bridge

How Baseball Players Can Prevent Hamstring Injuries

How to Get Fit Like a Marine

Prevent Hamstring Injuries With 3 Mobility Drills

3D Triceps Workout: 3 Exercises for Huge Arms

Female Athletes: 4 Ways to Test if Your Knees Are Durable

Man Does 4,300 Pull-Ups in One Day

3 Loading Schemes to Build Muscle Size

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

Why You're Not Reaching Your Strength and Speed Potential

Hanley Ramirez's Overhead Tire Pull

The Hardest Plank of All Time

Protect Your Hamstrings From Injury

4 Strength Exercises for Female Athletes

Build Explosive Hips to Jump Higher

Hamstring Strength and Flexibility Series

7 Tips to Master Single-Leg Exercises

How to Train During Your Hockey Season

The 12 Best RDL Variations

Baseball Workout for Power Hitting

Strengthen Your Core With Advanced Plate Push-Outs

Study Reveals the 2 Best Hamstring Exercises

How to Train With a Hamstring Injury

Develop Speed With a Power Bag Workout

Build Toughness With This Weight Vest Basketball Workout

Olympic-Style Hamstring Hold for T&F

Get Tougher With Skylar Diggins' Bodyweight Workout

Get More Explosive With James Harden's Workout

Sumo Deadlift for Football Strength

Why One Bench Press Is Not Enough

Build Hockey Speed and Power with the Hang Clean

Breathing Exercises to Strengthen Your Lifts

Why the Dead Bug Is Changing Core Training

4 Easy Fixes for Your Bench Press Routine

3 Tips to Maximize Your Off-Season Baseball Training

The Upper-Body Endurance Combo Workout

Flexibility Isn't the Problem With Your Hamstrings

Build Rock Solid Glutes With This 30-Day Workout Plan

3 Key Hamstring Stretches for Athletes

Exercise of the Week: Glute Ham Raise

Hockey Training Designed Specifically for Goalies

4 Bodyweight Exercises to Strengthen Hamstrings

3 Athletic Arm Exercises for Big Guns

Why Bear Crawls Are All the Rage Right Now

The Best Hamstring Exercises for Track Athletes

The Softball Dugout Workout

Should You Train for Absolute or Explosive Strength?

3 Causes of Recurring Hamstring Injuries

Do Your First Pull-Up With This Simple Workout. Guaranteed.

5 Exercises to Keep Your Shoulders Healthy All Season Long

The 4 Rules of Bulking Up

3 Simple Tips to Deadlift More Weight

Hamstring Injury Know-How

Develop a Bulletproof Core With Advanced Barbell Rollouts