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 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.


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