A. Box Squat 5×4

B. Deadlift 8×2 @50% 1RM

C. Walking Lunge 4×8

D1. Reverse Crunch 3×12

D2. Plank 3x30sec

Week 1: Day 2

A. Bench Press 5×4

B1. Incline DB Press 3×10

B2. Seated Cable Row 4×10

C1. Prone Trap Raise 3×12

C2. Side-Lying External Rotation with DB- 3×12

D. Side Plank 3x30s each side

Week 1: Day 3

A. Front Squat 4×6

B. Rack Pull from kneecaps 4×6

C. DB Split Squat 3×6

D1. Cable Pull Through 3×10

D2. Reverse Crunch 3×12

Week 1: Day 4

A1. One-Arm DB Push Press 4×6

A2. Close-Grip Chinups 4×6

B1. Pushup 3×10

B2. One-Arm DB Row 3×8

C1. Kneeling Cable External Rotation 3×12

C2. Side Plank 3x30s each side

Click on the number below that corresponds to the week of training you’re in.

Week 2: Day 1

A.Box Squat 4×4

B. Deadlift 8×2 @55% 1RM

C. Walking Lunge 3×8

D1. Reverse Crunch 3×12

D2. Plank 3x30sec

Week 2: Day 2

A. Bench Press 4×4

B1. Incline DB Press 3×9

B2. Seated Cable Row 4×9

C1. Prone Trap Raise 3×12

C2. Side-Lying External Rotation with DB- 3×12

D. Side Plank 3x30s each side

Week 2: Day 3

A. Front Squat 4×6

B. Rack Pull from kneecaps 3×6

C. DB Split Squat 3×5

D1. Cable Pull Through 3×10

D2. Reverse Crunch 3×12

Week 2: Day 4

A1. One-Arm DB Push Press 4×6

A2. Close-Grip Chinups 3×6

B1. Pushup 3×12

B2. One-Arm DB Row 3×7

C1. Kneeling Cable External Rotation 3×12

C2. Side Plank 3x30s each side

Click on the number below that corresponds to the week of training you’re in.

Week 3: Day 1

A. Box Squat 8×3

B. Deadlift 10×2 @60% 1RM

C. Walking Lunge 4×8

D1. Reverse Crunch 3×12

D2. Plank 3x30sec

Week 3: Day 2

A. Bench Press 8×3

B1. Incline DB Press 3×10

B2. Seated Cable Row 4×10

C1. Prone Trap Raise 3×12

C2. Side-Lying External Rotation with DB- 3×12

D. Side Plank 3x30s each side

Week 3: Day 3

A. Bench Press 8×3

B1. Incline DB Press 3×10

B2. Seated Cable Row 4×10

C1. Prone Trap Raise 3×12

C2. Side-Lying External Rotation with dumbbell- 3×12

D. Side Plank 3x30s each side

Click on the number below that corresponds to the week of training you’re in.

Week 4: Day 1

A. Box Squat 3×3

B. Deadlift 3×2 @65% 1RM

C. Walking Lunge 2×8

D1. Reverse Crunch 3×12

D2. Plank 3x30sec

Week 4: Day 2

A. Bench Press 3×3

B1. Incline DB Press 2×10

B2. Seated Cable Row 3×10

C1. Prone Trap Raise 3×12

C2. Side-Lying External Rotation with DB- 3×12

D. Side Plank 3x30s each side

Week 4: Day 3

A. Front Squat 3×6

B. Rack Pull from Kneecaps 2×6

C. DB Split Squat 2×6

D1. Cable Pull Through 2×10

D2. Reverse Crunch 3×12

Week 4: Day 4

A1. One-Arm DB Push Press 3×6

A2. Close-Grip Chinups 3×6

B1. Pushup 3×8

B2. One-Arm DB Row 3×7

C1. Kneeling Cable External Rotation 3×12

C2. Side Plank 3x30s each side

Click on the number below that corresponds to the week of training you’re in.

Week 5: Day 1

A. Front Squat (4×2)x5 cluster sets- 4 sets of 2 reps with 10 seconds of rest between each set

B. DB Step Up 3×8

C1. Bar Rollout 3×10

C2. Glute-Ham Raise 3×8

D. Single Leg Squat to Box 2×10

Week 5: Day 2

A1. Incline Bench Press (4×2)x5

A2. Weighted Pullup (4×2)x5

B1. DB Bench Press 3×8

B2. DB Row 3×8

C1. Cable Backhand 3×12

C2. Standing Zottman Curl 3×10

Week 5: Day 3

A. Broad Jump 5×5

B. Deadlift 5×5

C. DB Reverse Lunge 3×6

D. Pallof Press 3×10 per side

Week 5: Day 4

A. Speed Bench Press 10×3 @40% 1RM

B1. Close-Grip Bench Press 4×5

B2. Neutral Grip Row 4×5

C1. Inverted Row 3×10

C2. Scapular Pushup 3×15

Click on the number below that corresponds to the week of training you’re in.

Week 6: Day 1

A. Front Squat (5×1)x5 cluster sets

B. DB Step Up 3×6

C1. Bar Rollout 2×10

C2. Glute-Ham Raise 2×8

D. Single Leg Squat to Box 2×10

Week 6: Day 2

A1. Incline Bench Press (5×1)x5

A2. Weighted Pullup (5×2)x5

B1. DB Bench Press 3×6

B2. DB Row 3×6

C1. Cable Backhand 3×12

C2. Standing Zottman Curl 2×10

Week 6: Day 3

A. Broad Jump 5×5

B. Deadlift 4×5

C. DB Reverse Lunge 3×6

D. Pallof Press 3×10 per side

Week 6: Day 4

A. Speed Bench Press 8×3 @45% 1RM

B1. Close-Grip Bench Press 3×5

B2. Neutral Grip Row 3×5

C1. Inverted Row 3×10

C2. Scapular Pushup 3×15

Click on the number below that corresponds to the week of training you’re in.

Week 7: Day 1

A. Front Squat (4×1)x6 cluster sets

B. DB Step Up 4×8

C1. Bar Rollout 3×10

C2. Glute-Ham Raise 3×8

D. Single Leg Squat to Box 2×10

Week 7: Day 2

A1. Incline Bench Press (4×1)x6

A2. Weighted Pullup (4×2)x6

B1. DB Bench Press 3×8

B2. DB Row 3×8

C1. Cable Backhand 3×12

C2. Standing Zottman Curl 3×10

Week 7: Day 3

A. Speed Bench Press 10×3 @50% 1RM

B1. Close-Grip Bench Press 5×5

B2. Neutral Grip Row 5×5

C1. Inverted Row 3×10

C2. Scapular Pushup 3×15

Week 7: Day 4

A. Speed Bench Press 10×3 @50% 1RM

B1. Close-Grip Bench Press 5×5

B2. Neutral Grip Row 5×5

C1. Inverted Row 3×10

C2. Scapular Pushup 3×15

Click on the number below that corresponds to the week of training you’re in.

Week 8: Day 1

A. DB Step Up 2×6

B1. Bar Rollout 2×10

B2. Glute-Ham Raise 2×8

C. Single Leg Squat to Box 2×10

Week 8: Day 2

A2. Weighted Pullup 3×5

B1. DB Bench Press 2×6

B2. DB Row 2×6

C1. Cable Backhand 3×12

C2. Standing Zottman Curl 2×10

Week 8: Day 3

A. Deadlift 2×5

B. DB Reverse Lunge 3×6

C. Pallof Press 3×10 per side

Week 8: Day 4

A. Speed Bench Press 5×3 @55% 1RM

B1. Close-Grip Bench Press 2×5

B2. Neutral Grip Row 2×5

C1. Inverted Row 3×10

C2. Scapular Pushup 3×15

Click on the number below that corresponds to the week of training you’re in.

Week 9: Day 1

A. Front Squat 7 singles >90%

B. Speed Deadlift 8×1 @60% 1RM

C. Barbell Reverse Lunge with Front Grip 4×8

D. Pallof Press 3×8 per side

Week 9: Day 2

A. Close-Grip Incline Press 7 singles >90% 1RM

B1. Decline Close-Grip Bench Press 4×8

B2. Prone Grip Row 4×8

C1. DB Hammer Curl 3×12

C2. Mountain Climbers 3×12

Week 9: Day 3

A. Box Squat 10×2 @50% 1RM

B. Glute-Ham Raise 4×5

C. DB Forward Lunge 3×6

D1. Single Leg Squat to Box 3×10

D2. Bar Rollout (knees on 4inch box) 3×12

Week 9: Day 4

A. Speed Bench Press 10×3 @50% 1RM

B1. Close-Grip Barbell Floor Press 4×5, 2×7

B2. Neutral Grip Pullup 4×5

C1. One-Arm DB Row 3×10

C2. Close Grip Pushup 3×10

Click on the number below that corresponds to the week of training you’re in.

Week 10: Day 1

A. Front Squat 5 singles >90%

B. Speed Deadlift 8×1 @65% 1RM

C. Barbell Reverse Lunge with Front Grip 3×8

D. Pallof Press 3×8 per side

Week 10: Day 2

A. Close-Grip Incline Press 5 singles >90% 1RM

B1. Decline Close-Grip Bench Press 3×8

B2. Prone Grip Row 38

C1. DB Hammer Curl 3×12

C2. Mountain Climbers 3×12

Week 10: Day 3

A. Box Squat: 8×2 @ 55% 1RM

B. Glute-Ham Raise: 3×5

C. DB Forward Lunge: 3×5

D. Single Leg Squat to Box: 3×10

D2. Bar Rollout (knees on 4 inch box): 3 x 12

Week 10: Day 4

A. Speed Bench Press 8×3 @50% 1RM

B1. Close-Grip Barbell Floor Press 3×5, 1×7

B2. Neutral Grip Pullup 3×5

C1. One-Arm DB Row 2×10

C2. Close Grip Pushup 2×10

Click on the number below that corresponds to the week of training you’re in.

Week 11: Day 1

A. Front Squat 9 singles >90%

B. Speed Deadlift 8×1 @70% 1RM

C. Barbell Reverse Lunge with Front Grip 4×8

D. Pallof Press 3×8 per side

Week 11: Day 2

A. Two Board Press 9 singles >90% 1RM

B1. Decline Close-Grip Bench Press 4×8

B2. Prone Grip Row 4×8

C1. DB Hammer Curl 3×12

C2. Mountain Climbers 3×12

Week 11: Day 3

A. Box Squat 12×2 @60% 1RM

B. Glute-Ham Raise 4×5

C. DB Forward Lunge 4×5

D1. Single Leg Squat to Box 3×10

D2. Bar Rollout (knees on 4inch box) 3×12

Week 11: Day 4

A. Speed Bench Press 10×3 @60% 1RM

B1. Close-Grip Barbell Floor Press 4×5, 2×7

B2. Neutral Grip Pullup 4×5

C1. One-Arm DB Row 3×10

C2. Close Grip Pushup 3×10

Click on the number below that corresponds to the week of training you’re in.

Week 12: Day 1

A. Trap Bar Deadlift 5×2

B. Barbell Reverse Lunge with Front Grip 2×8

C. Pallof Press 3×8 per side

Week 12: Day 2

A. Decline Close-Grip Bench Press 2×8

B. Prone Grip Row 2×8

C1. DB Hammer Curl 3×12

C2. Mountain Climbers 3×12

Week 12: Day 3

A. Box Squat 8×2 @65% 1RM

B. Glute-Ham Raise 3×5

C. DB Forward Lunge 4×6

D1. Single Leg Squat to Box 3×10

D2. Bar Rollout (knees on 4inch box) 3×12

Week 12: Day 4

A. Speed Bench Press 8×3 @65% 1RM

B1. Close-Grip Barbell Floor Press 3×5, 1×7

B2. Neutral Grip Pullup 3×5

C1. One-Arm DB Row 2×10

C2. Close Grip Pushup 2×10

The post Cold As Ice: 12 Weeks to Brute Strength In Ice Hockey appeared first on Breaking Muscle.

So how exactly are you supposed to improve your athleticism during the season?

As a strength and conditioning coach or a player, the thing to keep in mind when designing an in-season program is your team’s game schedule. The whole purpose for players getting into the weight room is to improve their performance on the ice, so games need to be the focal point of scheduling. You need schedule in some recovery time leading up to games, as well. The last thing to remember is that workouts should not be scheduled more frequently than three times a week. Overdoing it in the weight room during the season is going to be a recipe for disaster in the form of overuse injuries, especially groin strains, which are already very common in hockey players.

Here are four tips for in-season hockey training success:

Let’s look at shot power, for instance. By adding in medicine ball exercises like side throws, you’ll be focusing on building rotational power through the core area, which is a huge key to having a cannon of a shot. Or take speed as another example. Running for thirty minutes to an hour at a time isn’t going to help you get faster, so stop doing that if speed is your goal. Instead, program in intervals of sprints that last anywhere from ten to twenty seconds. Remember a hockey player’s shift is around one minute at a time, but if you look at the players and what they’re doing during that shift, there could be a few stops in action, and the most they’re ever going all out is really around ten to twenty seconds.

With those four tips, whether you are a coach or a player, you should be able to refocus your in-season training for hockey. Remember, there’s always a way to improve – the off-season isn’t the only time to focus on athletic improvement.

Photos courtesy of Shutterstock.

The post 4 Tips For In-Season Training Success In Hockey appeared first on Breaking Muscle.

The program is broken down into a four day per week cycle as well. Each week there will be two upper body workouts and two lower body workouts. Again, the aim of this program is to gain overall strength, muscular endurance, and power, so having an upper/lower body split will help to accomplish this goal.

Week 12, Day 4

1. Squat- 3 x 2 @80% 1RM?
2. Single Leg Squat to Chair- 2 x 10 each leg
?3. Kettlebell Swings- 2 x 12
?4. Reverse Crunches- 2 x 10

The post Sport Specific: Soccer – Week 12, Day 4 appeared first on Breaking Muscle.

The program is broken down into a four day per week cycle as well. Each week there will be two upper body workouts and two lower body workouts. Again, the aim of this program is to gain overall strength, muscular endurance, and power, so having an upper/lower body split will help to accomplish this goal.

Week 12, Day 3

1. Pin Press- 5 x 3 ?
2. Weighted Chinups- 3 x 3?
3. Standing One Arm Cable Row- 2 x 8 each side?
4. Bodyweight Dips- 2 x max reps

The post Sport Specific: Soccer – Week 12, Day 3 appeared first on Breaking Muscle.

The program is broken down into a four day per week cycle as well. Each week there will be two upper body workouts and two lower body workouts. Again, the aim of this program is to gain overall strength, muscular endurance, and power, so having an upper/lower body split will help to accomplish this goal.

Week 12, Day 2

1. Deadlift- 3 x 3?
2. Pull Through- 2 x 8?
3. Glute Ham Raise- 2 x 10?
4. Cross Body Mountain Climbers- 2 x 15 each leg

The post Sport Specific: Soccer – Week 12, Day 2 appeared first on Breaking Muscle.

The program is broken down into a four day per week cycle as well. Each week there will be two upper body workouts and two lower body workouts. Again, the aim of this program is to gain overall strength, muscular endurance, and power, so having an upper/lower body split will help to accomplish this goal.

Week 12, Day 1

1. Incline Dumbbell Bench Press- 2 x 8?
2. One Arm Dumbbell Row- 2 x 8
?3. Dumbbell Push Press- 2 x 8
?4A. Side Lying External Rotation- 2 x 12 each side
?4B. Plank- 2 x 45 sec.

The post Sport Specific: Soccer – Week 12, Day 1 appeared first on Breaking Muscle.

The program is broken down into a four day per week cycle as well. Each week there will be two upper body workouts and two lower body workouts. Again, the aim of this program is to gain overall strength, muscular endurance, and power, so having an upper/lower body split will help to accomplish this goal.

Week 11, Day 4

1. Squat- 8 x 2 @75% 1RM
?2. Single Leg Squat to Chair- 3 x 10 each leg
?3. Kettlebell Swings- 3 x 12?
4. Reverse Crunches- 3 x 10

The post Sport Specific: Soccer – Week 11, Day 4 appeared first on Breaking Muscle.

The program is broken down into a four day per week cycle as well. Each week there will be two upper body workouts and two lower body workouts. Again, the aim of this program is to gain overall strength, muscular endurance, and power, so having an upper/lower body split will help to accomplish this goal.

Week 11, Day 3

1. Pin Press- 10 x 2 ?
2. Weighted Chinups- 5 x 3?
3. Standing One Arm Cable Row- 3 x 8 each side
?4. Bodyweight Dips- 3 x max reps

The post Sport Specific: Soccer – Week 11, Day 3 appeared first on Breaking Muscle.

The program is broken down into a four day per week cycle as well. Each week there will be two upper body workouts and two lower body workouts. Again, the aim of this program is to gain overall strength, muscular endurance, and power, so having an upper/lower body split will help to accomplish this goal.

Week 11, Day 2

1. Deadlift- 8 x 2
?2. Pull Through- 3 x 8?
3. Glute Ham Raise- 3 x 10
?4. Cross Body Mountain Climbers- 3 x 15 each leg

The post Sport Specific: Soccer – Week 11, Day 2 appeared first on Breaking Muscle.

The program is broken down into a four day per week cycle as well. Each week there will be two upper body workouts and two lower body workouts. Again, the aim of this program is to gain overall strength, muscular endurance, and power, so having an upper/lower body split will help to accomplish this goal.

Week 11, Day 1

1. Incline Dumbbell Bench Press- 5 x 4?
2. One Arm Dumbbell Row- 3 x 6?
3. Dumbbell Push Press- 3 x 8?
4A. Side Lying External Rotation- 3 x 12 each side
?4B. Plank- 3 x 45 sec.

The post Sport Specific: Soccer – Week 11, Day 1 appeared first on Breaking Muscle.

The program is broken down into a four day per week cycle as well. Each week there will be two upper body workouts and two lower body workouts. Again, the aim of this program is to gain overall strength, muscular endurance, and power, so having an upper/lower body split will help to accomplish this goal.

Week 10, Day 4

1. Squat- 10 x 2 @70% 1RM?
2. Single Leg Squat to Chair- 3 x 10 each leg
?3. Kettlebell Swings- 3 x 12
?4. Reverse Crunches- 3 x 10

The post Sport Specific: Soccer – Week 10, Day 4 appeared first on Breaking Muscle.

The program is broken down into a four day per week cycle as well. Each week there will be two upper body workouts and two lower body workouts. Again, the aim of this program is to gain overall strength, muscular endurance, and power, so having an upper/lower body split will help to accomplish this goal.

Week 10, Day 3

1. Pin Press- 8 x 3 ?

2. Weighted Chinups- 3 x 5

?3. Standing One Arm Cable Row- 3 x 8 each side?

4. Bodyweight Dips- 3 x max reps

The post Sport Specific: Soccer – Week 10, Day 3 appeared first on Breaking Muscle.