Hockey Workout Plan

Phase One Strength

  • beginner level

Objectives of the first strength phase are: 1) build a strong integrated body; 2) develop a greater range of function in all the 19 movement demands of hockey; and 3) enhance tri-plane movement.

Day 1

This daily workout contains 14 activities, you'll be doing the following activities:

Lateral box jump on single leg
Sets: 3 Reps: 10

Mountain climbers
Sets: 3 Reps: 12

Lateral lunge with medial trunk flexion
Sets: 3 Reps: 15

Lateral lunge with side trunk flexion
Sets: 3 Reps: 15

Cable one arm row steps (rotational step)
Sets: 3 Reps: 12

Soccer throw
Sets: 3 Reps: 10

Forward lunge with SI joint flex
Sets: 3 Reps: 10

Side angle pose yoga
Sets: 3 Reps: 15

Dumbbell deadlift
Sets: 3 Reps: 12

Side lunge reach (anterior)
Sets: 3 Reps: 12

Side lunges with bands and arm drive
Sets: 3 Reps: 12

Forward lunge with front reach
Sets: 3 Reps: 10

Forward lunge with front side reach
Sets: 3 Reps: 15

Dumbbell lunge press
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 14 activities, you'll be doing the following activities:

Lateral box jump on single leg
Sets: 3 Reps: 10

Mountain climbers
Sets: 3 Reps: 12

Lateral lunge with medial trunk flexion
Sets: 3 Reps: 15

Lateral lunge with side trunk flexion
Sets: 3 Reps: 15

Cable one arm row steps (rotational step)
Sets: 3 Reps: 12

Soccer throw
Sets: 3 Reps: 10

Forward lunge with SI joint flex
Sets: 3 Reps: 10

Side angle pose yoga
Sets: 3 Reps: 15

Dumbbell deadlift
Sets: 3 Reps: 12

Side lunge reach (anterior)
Sets: 3 Reps: 12

Side lunges with bands and arm drive
Sets: 3 Reps: 12

Forward lunge with front reach
Sets: 3 Reps: 10

Forward lunge with front side reach
Sets: 3 Reps: 15

Dumbbell lunge press
Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 14 activities, you'll be doing the following activities:

Lateral box jump on single leg
Sets: 3 Reps: 10

Mountain climbers
Sets: 3 Reps: 12

Lateral lunge with medial trunk flexion
Sets: 3 Reps: 15

Lateral lunge with side trunk flexion
Sets: 3 Reps: 15

Cable one arm row steps (rotational step)
Sets: 3 Reps: 12

Soccer throw
Sets: 3 Reps: 10

Forward lunge with SI joint flex
Sets: 3 Reps: 10

Side angle pose yoga
Sets: 3 Reps: 15

Dumbbell deadlift
Sets: 3 Reps: 12

Side lunge reach (anterior)
Sets: 3 Reps: 12

Side lunges with bands and arm drive
Sets: 3 Reps: 12

Forward lunge with front reach
Sets: 3 Reps: 10

Forward lunge with front side reach
Sets: 3 Reps: 15

Dumbbell lunge press
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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