Training With NHL All-Star Henrik Zetterberg

October 23, 2012

The NHL is in full lockout mode, but that doesn’t mean Detroit Red Wings All-Star forward Henrik Zetterberg is taking time off. He has been training hard in the weight room to keep building his strength and power so he will be ready if and when the season begins.

Zetterberg is a big reason why the Detroit Red Wings continued their success after the retirement of Steve Yzerman. He is one of the most lethal offensive players in the league, highlighted by his 92-point 2007-2008 season. His knack for passing has been an important factor in the offensive success of his linemates over the years.

We recently watched Zetterberg work out with performance specialist Joe Neal at 2SP in Madison Heights, Mich. The session was designed to build his lower-body strength, power and stability to increase his speed and acceleration, improve his shot and help him stay strong on his skates when the game gets physical.

Check out the exercises below to see how an elite NHL forward gets better during the off-season.

Med Ball Rotational Power Series

This series is all about hip and core rotational power. The movements closely resemble a hockey shot, helping Zetterberg shoot harder with a quicker release.

Box Jump Series

This plyometric series improves Zetterberg’s explosive skating power. Check out the crazy advanced Single-Leg Lateral Squat Box Jump to Single-Leg Squat Jump at the end of the video. As the name implies, this exercise is not for beginners.

Explosive Single-Leg Series

Skating is all about single-leg strength, power and stability. The more balanced your leg strength is, the easier it is to quickly change direction and absorb hits from different angles. Zetterberg’s Single-Leg Squat was remarkable, as he demonstrated excellent depth and balance during the exercise.

Kettlebell Split-Lunge

Strengthening the lower body is important, but hockey players need to be stable when performing a lower-body movement. The instability and asymmetric weight load of this exercise forces Zetterberg’s core to engage, helping him absorb contact without losing balance.

Eccentric Calf Raise

This isn’t your average Calf Raise. Its purpose is to improve Zetterberg's deceleration, stopping and starting ability on the ice. If you can’t stop and start quickly, your coach will quickly sit you on the bench.

Suspended Core Series

Hockey players don’t need to be able to perform endless sets of Crunches. They do need to be able to stabilize their core and transfer power from their lower to upper body. The natural instability of suspended exercises builds Zetterberg’s complete core to improve his overall power on the ice.

Learn why Zetterberg works out in Warrior training shoes.

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...

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