5d • General discussion
3-days
3-Day Summer Off-Ice Hockey Program
Goal: Build Strength, Power, and Recovery Capacity
Day 1 – Strength (Lower Body Focus)
Objective: Build a strong foundation for skating power.
Warm-Up
- Dynamic Mobility – 5 min
- Mini Band Walks – 2 × 15
- Bodyweight Squats – 2 × 10
Main Lifts
- Front Squat – 5 × 5
- Romanian Deadlift – 4 × 6
- Bulgarian Split Squat – 3 × 8/leg
- Pull-Ups – 4 × 6–8
- Farmer's Carry – 3 × 30 m
Core
- Plank – 3 × 45 sec
- Dead Bug – 3 × 10/side
Day 2 – Power & Speed
Objective: Develop explosiveness and first-step acceleration.
Warm-Up
- Dynamic Stretching – 5 min
- A-Skips – 2 × 20 m
- Pogos – 2 × 15
Power Block
- Power Clean – 5 × 3
- Box Jumps – 4 × 5
- Medicine Ball Rotational Throws – 4 × 6/side
Speed Block
- 10 m Sprints – 6 reps
- 20 m Sprints – 4 reps
- Lateral Bounds – 3 × 8/side
Core
- Pallof Press – 3 × 10/side
- Side Plank – 3 × 30 sec/side
Day 3 – Recovery & Athletic Development
Objective: Promote recovery while maintaining mobility and movement quality.
Zone 2 Conditioning
Choose one:
- Bike – 30 min
- Run – 25 min
- Row – 25 min
Maintain conversational pace.
Mobility Circuit (3 Rounds)
- World's Greatest Stretch × 6/side
- Hip Flexor Stretch × 30 sec/side
- Adductor Rockbacks × 10
- Thoracic Rotations × 10/side
Stability & Injury Prevention
- Single-Leg RDL – 3 × 8/leg
- Copenhagen Plank – 3 × 20 sec/side
- Band Face Pulls – 3 × 15
- External Shoulder Rotations – 3 × 15
Recovery Finish
- Foam Rolling – 10 min
- Deep Breathing – 5 min
0
0 comments
3-days
powered by
skool.com/elite-hockey-strength-2298
Elite off-ice training for hockey players 🏒
Speed • Strength • Explosiveness • Conditioning
Suggested communities
Powered by