3 Full-Body Combo Workouts To Build Hockey Muscle | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

3 Full-Body Combo Workouts To Build Muscle for Hockey

November 1, 2012 | Jim Carpentier

Must See Hockey Videos

Cold weather is sending a strong signal that high school and college ice hockey are not too far off. Even if you haven't been training as intensely as you should, there's still time to add muscle before the first puck drops.

Try the following three multi-joint, full-body combo workouts. Each uses bodyweight resistance, free weights, medicine balls and cables to increase upper- and lower-body and core strength for a powerful slap shot and to absorb hard checks into the boards this season. As with any weight training sessions, first perform a dynamic warm-up and finish with upper- and lower-body cool-down static stretches to promote greater full range flexibility.

Hockey Combo Workout One

(Heavy Resistance for Strength and Power, Using 90% of 1 RM)

Dumbbell Squats and Jump Squats

Ideal for building leg strength and size as well as core and upper-body strength.

Sets/Reps: 3x10

Heavy Medicine Ball Side Chops and Side Planks

Both of these exercises enhance core strength, particularly the oblique muscles. Side chops are especially useful for targeting the muscles needed for slap shots.

Sets/Reps: 3x5 each side

  • Assume athletic stance holding moderately heavy (20- to 30-pound) medicine ball above left ear
  • Explosively drive ball across body toward right ankle
  • Pause one second and return to start position
  • Do five repetitions
  • Quickly switch, driving ball from right ear to left ankle for five reps
  • Immediately follow with 30-second side planks, one on each side
  • Repeat sequence twice more with two-minute rests between

Med Ball Side Lunges and Press-Outs Superset with Pull-Ups

Lunges and Press-Outs build leg, hip, chest and shoulder muscles, and Pull-Ups strengthen back, forearm and bicep muscles and grip strength—all necessary for stick control and shooting.

Sets/Reps: 2x10 per side

  • Assume athletic stance holding 20-pound med ball at chest level
  • Step laterally with right foot while simultaneously explosively extending arms and pressing ball forward
  • Return ball to start position while dragging left foot close to right
  • Continue lunges/press-outs for five reps, then reverse with left foot Side Lunges/Press-Outs for five reps
  • Release ball and immediately follow with five Pull-Ups, holding last rep as long as possible
  • Repeat each exercise once more

Hockey Combo Workout Two

(Moderate Resistance for Hypertrophy, Using 80% of 1 RM)

Cable Rows Superset with Explosive Push-Ups

Excellent upper body exercises for adding size through hypertrophy to your biceps, triceps, back and chest muscles.

Sets/Reps: 2x20

  • With cables set at waist height, face machine from two feet away
  • Grasp handles, extend arms and explosively pull (one second) to waist
  • Slowly return (three seconds) to start position for 10 reps
  • Immediately follow with 10 explosive Push-Ups (hands leave floor between reps)
  • Rest one minute
  • Repeat sequence twice more, then rest one minute before next movements

Step-Ups and Overhead Med Ball Presses

Wonderful lower- and upper-body muscle builders, targeting the quadriceps, hamstrings, hips, shoulders, chest and arms.

Sets/Reps: 3x10 per leg

  • Hold a 10- or 12-pound med ball at chest level with left foot on bench in front
  • Press with left foot, raise right foot off floor (driving right knee toward waist) and simultaneously press med ball overhead
  • Do 10 reps
  • Quickly repeat with right foot on bench, raising left foot and pressing med ball overhead for 10 reps
  • Rest 30 seconds and repeat sequences twice more

Supine Plate Pullover to Legs and Elevated Prone Planks

Plate pullovers build abdominal, chest, shoulder and upper back muscles; elevated prone planks are a terrific advanced core exercise.

Sets/Reps: 2x10

  • Lie on back holding 25-pound weight plate behind head with arms slightly bent
  • Raise legs straight above chest
  • Quickly pull plate up toward legs while lifting shoulders off ground
  • Do 10 reps
  • Immediately follow with Prone Planks with feet elevated on bench for 30 seconds
  • Repeat sequence twice, then rest two minutes

Hockey Combo Workout Three

(Muscle Endurance Builder, Using 70% of 1 RM)

Dumbbell Walking Front Lunges/Upright Rows and Burpees

Both movements are stamina builders for those long shifts on the ice, enhancing lower- and upper-body muscle endurance.

Sets/Reps: 1x30

  • Hold dumbbells with overhand grip in front of body at hip level
  • Lunge forward with right foot while simultaneously explosively pulling weights to chest level
  • Return to start position
  • Lunge with left foot while pulling weights up
  • Continue alternate lunges with upright rows for 15 reps
  • Release weights, immediately assume push-up position and perform 15 burpees (rapidly thrusting legs toward arms and jumping up and back to push-up position)

Med Ball Push-Ups Superset with One-Legged Dumbbell Cross Rows

Med ball push-ups are effective for pushing away opponents to gain control of the puck. One-legged cross rows improve balance, essential for ice hockey.

Sets/Reps: 3x15 per side

  • Assume push-up position with both hands on med ball
  • Do 15 fast push-ups
  • Immediately stand on right leg (slightly bent) with left leg off floor, holding 20-pound dumbbell in left hand
  • Drive weight across body toward right ankle
  • Pause one second and return to start
  • Do 15 reps
  • Switch to left leg and use right arm for pulls to left ankle for 15 reps

Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Must See
Brandon Jennings: "Always Improve"
Views: 2,761,355
Evan Longoria's Hitting Drills
Views: 9,798,295
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 3,583,083

Featured Videos

Dwight Howard Ab Workout Views: 62,466
John Wall Elbow-to-Elbow Shooting Drill Views: 186,408
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,723
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

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,368
Dwight Howard Stays in the Gym All Night
Views: 3,988,602
Allyson Felix Explains How To Choose a Coach
Views: 8,690,610
Charging Ground Balls With Skip Schumaker
Views: 29,504
Antonio Brown Juggles 3 Footballs
Views: 1,175,033

Load More
More Cool Stuff You'll Like

Putting Together an Off-Season Workout for Point Guards

In the basketball off-season, athletes will look to optimise their performance for their return to the competetive season. When comprising an off season...

6 Gym Machines That Are Actually Worth Your Time

Get a Full-Body Workout With Just 2 Exercises

What Happens When You Do The Same Exercise Every Day?

Jump Higher After a Month With These 3 Exercises

Posterior Chain Fixes to Improve Your Game

Evan Longoria's Off-Season Strength and Resistance Workout

How You Can Olympic Lift With an Injury

5 Quick Workout Fixes for Faster Muscle Growth

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

The 3-Minute Total Arm Pump

Train Like a Pro: Damian Lillard's Basketball Core Workout

When Not to Try Unstable Hockey Training

Save Your Shoulders With These Barbell Landmine Exercises

The Best Lower-Body Landmine Exercises

3 Keys to In-Season Baseball Training

3 Simple Strategies for a Better Workout

Todd Durkin's Complete Football Strength Training Program

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Grab a Broom for This Fast-Paced, Full-Body Workout

3 Habits of Highly Successful Coaches

Build Strong Legs with the Leg Press Lockdown Workout

3 Tips to Blast Through Training Plateaus

How Strength Training Changed Rory McIlroy's Game

Build Awesome Arms With This 15-Minute Workout

The Top 10 Mistakes Athletes Make in the Weight Room

3 Keys to Better Softball Workouts

The 4 Best and Worst Cable Machine Exercises

Deadlift Grip Guide: How Hand Placement Changes the Exercise

5 Ways to Get a Higher Vertical Jump

7 Farmer's Walk Variations for Improved Core Strength

3 Tricks for a Stronger Front Squat

Add Surprise Sets for a Great Workout Finisher

Todd Durkin

Abby Wambach's Soccer Power Workout

4 Exercises From NFL Players to Build True Game Speed

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Can You Survive This Insane 100-Rep Push-Up Challenge?

Build Wrestling Strength With the Gable Lock Isometric Hold

How to Improve Shoulder Strength and Flexibility

Train Like a Pro: Peyton Manning's Core Workout

Train Like a Pro: MLS Soccer Strength Program

Build Bulletproof Chest Strength With This Unconventional Method

Prevent Volleyball Shoulder Injuries With These Exercises

Train Like a Pro: Los Angeles Lakers Strength Training Program

Use Eccentric Lifts to Increase Size and Strength