This 12-week cycle of workouts was designed by hockey specialist Conor Doherty. The intention of this program is to increase maximum strength for hockey players. Two of the most crucial aspects of fitness are strength and speed. Hockey players need strength to create powerful skating strides, win battles in the corners, hold off defensemen while driving to the net, and increase shot power. When you increase max strength you raise your ceiling in every other aspect of your game.


If two players were exactly the same and had the same max strength, they would have the same ceiling for potential in their speed, quickness, agility, and endurance. If one of those players increases his strength, he raises his ceiling of how quick, agile, powerful, and fast he can become. Working on max strength is important for hockey players because of all the carryovers and benefits in regards to sport-specific skills and the actual game of hockey.



As you follow this program, keep in mind that the weights for each exercise should be challenging. If you finish a set and know deep down you could have pumped out at least 5 more reps, then the weight is too light. The last 2 reps should be really hard.


Week 4, Day 2


A. Bench Press 3x3


B1. Incline DB Press 2x10
B2. Seated Cable Row 3x10


C1. Prone Trap Raise 3x12
C2. Side-Lying External Rotation with DB- 3x12


D. Side Plank 3x30s each side