Cold As Ice: 12 Weeks to Brute Strength In Ice Hockey - Page 3

Conor Doherty

Coach

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 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.

 

 

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.