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

Conor Doherty


Dryden, Canada

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.


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