Henrik Zetterberg's Off-Season Hockey Workout | STACK

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.

FROM AROUND THE WEB

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 an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

3 Key Hamstring Stretches for Athletes

The Softball Dugout Workout

Get More Explosive With James Harden's Workout

Build Rock Solid Glutes With This 30-Day Workout Plan

Protect Your Hamstrings From Injury

Develop Speed With a Power Bag Workout

Hamstring Injury Know-How

Sumo Deadlift for Football Strength

Build Explosive Hips to Jump Higher

Why the Dead Bug Is Changing Core Training

The Hardest Plank of All Time

4 Strength Exercises for Female Athletes

Should You Train for Absolute or Explosive Strength?

Increase Hamstring Strength to Prevent ACL Injuries

How Baseball Players Can Prevent Hamstring Injuries

The 12 Best RDL Variations

7 Tips to Master Single-Leg Exercises

Improve Your Durability With 3 BOSU Exercises

Hockey Training Designed Specifically for Goalies

How to Get Fit Like a Marine

4 Easy Fixes for Your Bench Press Routine

How to Train During Your Hockey Season

Build Toughness With This Weight Vest Basketball Workout

4 Bodyweight Exercises to Strengthen Hamstrings

5 Exercises to Keep Your Shoulders Healthy All Season Long

Exercise of the Week: Glute Ham Raise

James Harrison's Physioball Side-to-Side Bridge

The Upper-Body Endurance Combo Workout

Get Tougher With Skylar Diggins' Bodyweight Workout

Bilateral or Unilateral Exercises: Which Are Better?

Why One Bench Press Is Not Enough

Male Soccer Players More Prone to Hamstring Strains

3 Causes of Recurring Hamstring Injuries

Hanley Ramirez's Overhead Tire Pull

Do Your First Deadlift

Prevent Hamstring Injuries With 3 Mobility Drills

Why You're Not Reaching Your Strength and Speed Potential

3 Simple Tips to Deadlift More Weight

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

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

3 Loading Schemes to Build Muscle Size

The Best Hamstring Exercises for Track Athletes

How to Train With a Hamstring Injury

Flexibility Isn't the Problem With Your Hamstrings

Build Hockey Speed and Power with the Hang Clean

Olympic-Style Hamstring Hold for T&F

Breathing Exercises to Strengthen Your Lifts

Hamstring Strength and Flexibility Series

3 Athletic Arm Exercises for Big Guns

Study Reveals the 2 Best Hamstring Exercises

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

Develop a Bulletproof Core With Advanced Barbell Rollouts

Strengthen Your Core With Advanced Plate Push-Outs

Man Does 4,300 Pull-Ups in One Day

3 Tips to Maximize Your Off-Season Baseball Training

3D Triceps Workout: 3 Exercises for Huge Arms

The 4 Rules of Bulking Up

Baseball Workout for Power Hitting

Why Bear Crawls Are All the Rage Right Now