Off-season training is more important than ever for hockey players. The days of taking a month or two off after the season are long gone. Most players take 2-4 weeks off and get right back to it. Some players have to take a bit longer to heal an injury or two, but they do whatever they physically can as soon as they can. It’s a full-time job even for athletes still aspiring to make it their job. Keep reading to learn a go-to off-season hockey training program.
What’s the Sweet Spot?
Every player is different. Each of us has our own recovery time after a long, grueling season. The bumps and bruises pile up in the game of hockey, and no one is immune to a season’s worth of them. Some players barely take any time off after the season, and others take close to a month.
It depends on the length of your season. Some players don’t make the post-season, and others go all the way to the final series or championship game. When your season ends will play a factor in the downtime before you pick up your off-season training regime. You need to figure out what works best for you and devise a plan. Once you’ve figured that out, it’s time to get to work.
*For the supersets, do each different exercise in succession, then rest and repeat with the specified reps and sets.
- 10-15 Minute Warm-Up
- Bench Press 4 Sets 8 Reps – Rest 90 Secs
- Incline Dumbell Bench Press 4×8
- Close Grip Lat Pulldowns 3×10
- Dumbell Rows 3×10 Rest 90-120 Secs
- Push-Ups 3×15
- Tricep Push Down 3×10
- Bicep Curls 3×10 Rest 90-120 Secs
- Single Arm Landmine Shoulder Press 3×8
- 21’s x 2
- Tricep Dips 3×10 Rest 90 Secs
A couple of notes on exercises that might not be so common. Landmine presses are done as such. While 21’s are curls done with a barbell. You do 7 full curls. Then, you do 7 curls from the top third of the motion and 7 more from the bottom third.
- Squats 4×8
- Squat Jumps 4×5 Rest 90 Secs
- PB Hamstring 4×10
- Reverse Lunges 3×8
- Step-Ups 3×8 Rest 90 Secs
- Calf Raises 3×20
- Tibial Anterior 3×20
- Lateral Jumps 3×10 Each Side Rest 120 Secs
- Standing Shoulder Press 3×10
- Front Raise 3×10
- ABC’s x 3 Rest 90 Secs
- Push and Pull Sleds 2 Each 40 Yards
Some notes for a few exercises here are: PB hamstrings are done with a Powerball like this. Tibial anterior’s should be done with your back against a wall and your heels two inches away. Then you lift your toes up and hold for 2 seconds. ABCs should be done with a 5 to 10-pound barbell weight. You trace the alphabet with your arms straight. Use capital letters. If you don’t have sleds available, do six-60 yard sprints with a parachute or weight vest. If you don’t have that available, do a 30-yard sprint followed by a 30-yard fireman’s carry for six reps.
Wednesday should be used as an active stretching day. It’s a much easier day than the others, but you should still break a decent sweat. It’s great to get the blood flowing without putting too much stress on the body. Foam rollers are great, and remember not to go too long. You should focus on areas of the body that are tight: hip flexors and all mobility points. A great example is here.
- Dumbell Bench Press 4×8
- Wide-Grip Lat Pull Downs 3×10
- Pull-Ups 3×10 Rest 90 Secs
- Box Jumps 3×10
- Med Ball Slams 3×10
- Band Thrusts 3×8 Each Side Rest 90 Secs
- Standing Shoulder Press 3×8
- Side Raises 3×8
- Hanging Knee Raises 3×20 Rest 90 Secs – Light Jog 40 yards 4 or 5 Times to Cooldown
Friday is here, but there’s a lot of work to do to earn the weekend. Today is META-Day, and it’s not going to be pretty. However, you’ll put your body in a working state through the weekend. You’ll also find out how to push yourself through adversity and see what you are or aren’t capable of.
We’re going to do 6 rounds of these exercises, and you rest as needed. Your heart rate will be up almost from the get-go and it will take about an hour to complete.
- 50 Yard Sprint
- 40 Yards of Standing Long Jumps
- 30 Yard Sled Push
- 30 Yard Sled Pull
- 10 “Back Pack” Push-Ups
- 8 Hex Bar Jump Squats
- 8 Pull-Ups
Backpack push-ups are when you put a resistance band around your neck and back. Here’s an example of hex bar squats, but you explode up and off of the ground as a variation.
Ideally, you would skate or play shinny before these workouts but you can skate after if your situation calls for it.
*As always, consult a physician before entering into any training program.