Cold As Ice: 12 Weeks to Brute Strength In Ice Hockey

The intention of this program is to increase maximum strength for hockey players. Build strength to improve your speed, power, and agility on the ice.

Week 1: Day 1

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

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