Hockey Strength Training Program
This program was developed for a Junior level hockey player with a few years of training experience already under his belt. Exercise selection is based on his weaknesses but most of these exercises I would recommend for any higher level hockey athlete anyway.
| Lower Body Work | |||||||||||||||||||
| Day 1 | Day 2 | ||||||||||||||||||
| Heavy Squats | Squats (drop 10%) | ||||||||||||||||||
| Single leg deadlift | Deadlift | ||||||||||||||||||
| Lunges | Single leg squats | ||||||||||||||||||
| Leg curls | Lateral lunges | ||||||||||||||||||
I know many of you will be wondering why there are no Olympic lifts in the program. Three reasons: we haven't gotten that far yet, he hasn't had much experience with them, and his gym is not equipped to handle it (no platform and space concerns).
Individual Corrective Exercises Based on the Functional Movement Screen
Front Squat with band
Thoracic Rotation
Leg Lowering Progression
Leg Lowering Correction: press hard into the floor to engage the abdominals
Strength Training Exercises
Lateral Squat
Single Leg Deadlift - Forced Pronation
Single Leg Squat - Forced Pronation
Single Leg Squats and Deadlift: Disregard the forced pronation
Trunk and Hip "Core" Strengthening
Medicine Ball Upper Body Plyometrics