It takes a lot to be physically prepared for the demands of hockey and it is naturally hard to get enough time on the ice. Here is a workout you can do in any commercial gym to amplify your training and get better even off the ice.
Warmup:
Pick a cardio machine and warmup for 5 minutes, ramping up intensity slowly as you go.
Exercise 1: Bulgarian Split Squats
Purpose: single leg strength and balance work while getting a great stretch on the other leg. Mimics skating very well.
Sets and Reps: 3 sets of 8 reps each leg, working up to a very challenging set. Drop down in weight and do 2 sets of 15 each leg. Rest 30 seconds between legs and sets to keep things moving.
Exercise 2: Pallof Press Holds on Cable Machine
Purpose: standing anti-rotation work that can also load up the glutes, making it very applicable for shooting the puck or stabilizing the core for skating
Sets and Reps: 3 sets of 20 to 30 seconds per side with 15 seconds of rest while switching sides back and forth
Exercise 3: H-holds
Purpose: tough core work with asymmetrical loading to work your abs and obliques simultaneously
Sets and Reps: 2 sets of 10 to 30 seconds each side, resting as needed to do a good job on the next set
Exercise 4: Cable Bent Over Rows
Purpose: you can never have too strong of a back
Sets and Reps” Work up to a hard set of 10 reps. Rest a minute after that top set then do 10 sets of 6 reps at that same weight with 20 seconds of rest between sets. This will accumulate a lot of volume in a short amount of time.
Finisher: Shift Style Sprints
Pick a cardio machine you are comfortable with that is not a treadmill. You can use a bike or rower, but preferably an airbike where you have to use your arms and legs.
Perform 2 minutes of a gentle warmup then perform sprint intervals of 45 seconds of a hard sprint and 90 seconds nice and easy. This mimics common hockey shift times.
Start with 6 to 8 rounds of this and build it up to 12 total, getting better at pushing harder during the work interval.
Cool down with a gentle 5 minutes and you’re good to go!
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Exercise Explanation Video Link:
If you have any questions regarding this program or the exercises, make sure to reach out!
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