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

Conor Doherty

Coach

Hockey, Soccer

This 12-week cycle of workouts was designed by hockey specialist Conor DohertyThe 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 1: Day 1

A. Box Squat 5x4

 

B. Deadlift 8x2 @50% 1RM

 

C. Walking Lunge 4x8

 

D1. Reverse Crunch 3x12

D2. Plank 3x30sec

 

Week 1: Day 2

A. Bench Press 5x4

 

B1. Incline DB Press 3x10

B2. Seated Cable Row 4x10

 

C1. Prone Trap Raise 3x12

C2. Side-Lying External Rotation with DB- 3x12

 

D. Side Plank 3x30s each side

 

Week 1: Day 3

A. Front Squat 4x6

 

B. Rack Pull from kneecaps 4x6

 

C. DB Split Squat 3x6

 

D1. Cable Pull Through 3x10

D2. Reverse Crunch 3x12

 

Week 1: Day 4

A1. One-Arm DB Push Press 4x6

A2. Close-Grip Chinups 4x6

 

B1. Pushup 3x10

B2. One-Arm DB Row 3x8

 

C1. Kneeling Cable External Rotation 3x12

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 4x4

 

B. Deadlift 8x2 @55% 1RM

 

C. Walking Lunge 3x8

 

D1. Reverse Crunch 3x12

D2. Plank 3x30sec

 

Week 2: Day 2

A. Bench Press 4x4

 

B1. Incline DB Press 3x9

B2. Seated Cable Row 4x9

 

C1. Prone Trap Raise 3x12

C2. Side-Lying External Rotation with DB- 3x12

 

D. Side Plank 3x30s each side

 

Week 2: Day 3

A. Front Squat 4x6

 

B. Rack Pull from kneecaps 3x6

 

C. DB Split Squat 3x5

 

D1. Cable Pull Through 3x10

D2. Reverse Crunch 3x12

 

Week 2: Day 4

A1. One-Arm DB Push Press 4x6

A2. Close-Grip Chinups 3x6

 

B1. Pushup 3x12

B2. One-Arm DB Row 3x7

 

C1. Kneeling Cable External Rotation 3x12

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 8x3

 

B. Deadlift 10x2 @60% 1RM

 

C. Walking Lunge 4x8

 

D1. Reverse Crunch 3x12

D2. Plank 3x30sec

 

Week 3: Day 2

A. Bench Press 8x3

 

B1. Incline DB Press 3x10

B2. Seated Cable Row 4x10

 

C1. Prone Trap Raise 3x12

C2. Side-Lying External Rotation with DB- 3x12

 

D. Side Plank 3x30s each side

 

Week 3: Day 3

A. Bench Press 8x3

 

B1. Incline DB Press 3x10

B2. Seated Cable Row 4x10

 

C1. Prone Trap Raise 3x12

C2. Side-Lying External Rotation with dumbbell- 3x12

 

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 3x3

 

B. Deadlift 3x2 @65% 1RM

 

C. Walking Lunge 2x8

 

D1. Reverse Crunch 3x12

D2. Plank 3x30sec

 

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

 

Week 4: Day 3

A. Front Squat 3x6

 

B. Rack Pull from Kneecaps 2x6

 

C. DB Split Squat 2x6

 

D1. Cable Pull Through 2x10

D2. Reverse Crunch 3x12

 

Week 4: Day 4

A1. One-Arm DB Push Press 3x6

A2. Close-Grip Chinups 3x6

 

B1. Pushup 3x8

B2. One-Arm DB Row 3x7

 

C1. Kneeling Cable External Rotation 3x12

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 (4x2)x5 cluster sets- 4 sets of 2 reps with 10 seconds of rest between each set

 

B. DB Step Up 3x8

 

C1. Bar Rollout 3x10

C2. Glute-Ham Raise 3x8

 

D. Single Leg Squat to Box 2x10

 

Week 5: Day 2

A1. Incline Bench Press (4x2)x5

A2. Weighted Pullup (4x2)x5

 

B1. DB Bench Press 3x8

B2. DB Row 3x8

 

C1. Cable Backhand 3x12

C2. Standing Zottman Curl 3x10

 

Week 5: Day 3

A. Broad Jump 5x5

 

B. Deadlift 5x5

 

C. DB Reverse Lunge 3x6

 

D. Pallof Press 3x10 per side

 

Week 5: Day 4

A. Speed Bench Press 10x3 @40% 1RM

 

B1. Close-Grip Bench Press 4x5

B2. Neutral Grip Row 4x5

 

C1. Inverted Row 3x10

C2. Scapular Pushup 3x15

 

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

 

 

Week 6: Day 1

A. Front Squat (5x1)x5 cluster sets

 

B. DB Step Up 3x6

 

C1. Bar Rollout 2x10

C2. Glute-Ham Raise 2x8

 

D. Single Leg Squat to Box 2x10

 

Week 6: Day 2

A1. Incline Bench Press (5x1)x5

A2. Weighted Pullup (5x2)x5

 

B1. DB Bench Press 3x6

B2. DB Row 3x6

 

C1. Cable Backhand 3x12

C2. Standing Zottman Curl 2x10

 

Week 6: Day 3

A. Broad Jump 5x5

 

B. Deadlift 4x5

 

C. DB Reverse Lunge 3x6

 

D. Pallof Press 3x10 per side

 

Week 6: Day 4

A. Speed Bench Press 8x3 @45% 1RM

 

B1. Close-Grip Bench Press 3x5

B2. Neutral Grip Row 3x5

 

C1. Inverted Row 3x10

C2. Scapular Pushup 3x15

 

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

 

 

Week 7: Day 1

A. Front Squat (4x1)x6 cluster sets

 

B. DB Step Up 4x8

 

C1. Bar Rollout 3x10

C2. Glute-Ham Raise 3x8

 

D. Single Leg Squat to Box 2x10

 

Week 7: Day 2

A1. Incline Bench Press (4x1)x6

A2. Weighted Pullup (4x2)x6

 

B1. DB Bench Press 3x8

B2. DB Row 3x8

 

C1. Cable Backhand 3x12

C2. Standing Zottman Curl 3x10

 

Week 7: Day 3

A. Speed Bench Press 10x3 @50% 1RM

 

B1. Close-Grip Bench Press 5x5

B2. Neutral Grip Row 5x5

 

C1. Inverted Row 3x10

C2. Scapular Pushup 3x15

 

Week 7: Day 4

A. Speed Bench Press 10x3 @50% 1RM

 

B1. Close-Grip Bench Press 5x5

B2. Neutral Grip Row 5x5

 

C1. Inverted Row 3x10

C2. Scapular Pushup 3x15

 

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

 

 

Week 8: Day 1

A. DB Step Up 2x6

 

B1. Bar Rollout 2x10

B2. Glute-Ham Raise 2x8

 

C. Single Leg Squat to Box 2x10

 

Week 8: Day 2

A2. Weighted Pullup 3x5

 

B1. DB Bench Press 2x6

B2. DB Row 2x6

 

C1. Cable Backhand 3x12

C2. Standing Zottman Curl 2x10

 

Week 8: Day 3

A. Deadlift 2x5

 

B. DB Reverse Lunge 3x6

 

C. Pallof Press 3x10 per side

 

Week 8: Day 4

A. Speed Bench Press 5x3 @55% 1RM

 

B1. Close-Grip Bench Press 2x5

B2. Neutral Grip Row 2x5

 

C1. Inverted Row 3x10

C2. Scapular Pushup 3x15

 

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 8x1 @60% 1RM

 

C. Barbell Reverse Lunge with Front Grip 4x8

 

D. Pallof Press 3x8 per side

 

Week 9: Day 2

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

 

B1. Decline Close-Grip Bench Press 4x8

B2. Prone Grip Row 4x8

 

C1. DB Hammer Curl 3x12

C2. Mountain Climbers 3x12

 

Week 9: Day 3

A. Box Squat 10x2 @50% 1RM

 

B. Glute-Ham Raise 4x5

 

C. DB Forward Lunge 3x6

 

D1. Single Leg Squat to Box 3x10

D2. Bar Rollout (knees on 4inch box) 3x12

 

Week 9: Day 4

A. Speed Bench Press 10x3 @50% 1RM

 

B1. Close-Grip Barbell Floor Press 4x5, 2x7

B2. Neutral Grip Pullup 4x5

 

C1. One-Arm DB Row 3x10

C2. Close Grip Pushup 3x10

 

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 8x1 @65% 1RM

 

C. Barbell Reverse Lunge with Front Grip 3x8

 

D. Pallof Press 3x8 per side

 

Week 10: Day 2

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

 

B1. Decline Close-Grip Bench Press 3x8

B2. Prone Grip Row 38

 

C1. DB Hammer Curl 3x12

C2. Mountain Climbers 3x12

 

Week 10: Day 3

A. Box Squat: 8x2 @ 55% 1RM

 

B. Glute-Ham Raise: 3x5

 

C. DB Forward Lunge: 3x5

 

D. Single Leg Squat to Box: 3x10

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

 

Week 10: Day 4

A. Speed Bench Press 8x3 @50% 1RM

 

B1. Close-Grip Barbell Floor Press 3x5, 1x7

B2. Neutral Grip Pullup 3x5

 

C1. One-Arm DB Row 2x10

C2. Close Grip Pushup 2x10

 

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 8x1 @70% 1RM

 

C. Barbell Reverse Lunge with Front Grip 4x8

 

D. Pallof Press 3x8 per side

 

Week 11: Day 2

A. Two Board Press 9 singles >90% 1RM

 

B1. Decline Close-Grip Bench Press 4x8

B2. Prone Grip Row 4x8

 

C1. DB Hammer Curl 3x12

C2. Mountain Climbers 3x12

 

Week 11: Day 3

A. Box Squat 12x2 @60% 1RM

 

B. Glute-Ham Raise 4x5

 

C. DB Forward Lunge 4x5

 

D1. Single Leg Squat to Box 3x10

D2. Bar Rollout (knees on 4inch box) 3x12

 

Week 11: Day 4

A. Speed Bench Press 10x3 @60% 1RM

 

B1. Close-Grip Barbell Floor Press 4x5, 2x7

B2. Neutral Grip Pullup 4x5

 

C1. One-Arm DB Row 3x10

C2. Close Grip Pushup 3x10

 

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

 

 

Week 12: Day 1

A. Trap Bar Deadlift 5x2

 

B. Barbell Reverse Lunge with Front Grip 2x8

 

C. Pallof Press 3x8 per side

 

Week 12: Day 2

A. Decline Close-Grip Bench Press 2x8

 

B. Prone Grip Row 2x8

 

C1. DB Hammer Curl 3x12

C2. Mountain Climbers 3x12

 

Week 12: Day 3

A. Box Squat 8x2 @65% 1RM

 

B. Glute-Ham Raise 3x5

 

C. DB Forward Lunge 4x6

 

D1. Single Leg Squat to Box 3x10

D2. Bar Rollout (knees on 4inch box) 3x12

 

Week 12: Day 4

A. Speed Bench Press 8x3 @65% 1RM

 

B1. Close-Grip Barbell Floor Press 3x5, 1x7

B2. Neutral Grip Pullup 3x5

 

C1. One-Arm DB Row 2x10

C2. Close Grip Pushup 2x10

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