Hockey Workouts: Exercises for Strength and Speed
beginner level
Hockey Workouts: Phase Two: StrengthLooking for a hockey training plan (phase 2)? Find the strength and speed exercises here.
The second strength phase will build on the Strength 1 program.
This phase will be four weeks in length. Objectives are: 1) increase complexity of movement and 2) encourage strong integration of the core through whole body movements.
Defensemen and forwards in hockey require similar training, and this includes both “stay-at-home” and “offensive” defense players. Goaltenders, on the other hand, may require additional reflexes and flexibility.
The requirement for single-leg strength and balance distinguishes hockey players from other team sports in terms of fitness. Players can, of course, target this in a weight training program.
Consider the program presented here as an all-around approach that is best suited for beginners or casual players who have no prior experience with weight training for hockey. The best programs are always tailored to an individual's current fitness-level, role on the team, resources available, and, of course, the team coaches' essential philosophy.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.
Week 1
This daily workout contains 13 exercises, you'll be doing the following exercises.
- Sets: 2
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
Rest day!
This daily workout contains 13 exercises, you'll be doing the following exercises.
- Sets: 2
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
Rest day!
This daily workout contains 13 exercises, you'll be doing the following exercises.
- Sets: 2
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
