Hockey demands strength, speed, and explosive power — but building it doesn’t require hours in the gym. You can get results with just 2–3 focused sessions per week by following three key principles: 1. COMPOUND MOVEMENTS: Exercises like squats, deadlifts, bench presses, and lunges work multiple muscles and joints at once. They let you handle heavier loads and build total-body power efficiently, improving slapshots, hits, and acceleration on the ice. 2. TRAIN WITH INTENTION: Don’t just go through the motions. Set a goal for each session — add reps, lift heavier, refine technique, or improve speed and mobility. Mini-goals keep you focused and ensure every workout moves you closer to your performance targets. 3. UNILATERAL WORK: Single-arm or single-leg exercises fine-tune strength, correct imbalances, improve coordination, and develop core stability. These movements make you stronger, more balanced, and more resilient to injury. Hockey might look chaotic, but real performance comes from balance, control, and power. By combining compound lifts, intentional training, and unilateral exercises, your off-ice workouts directly translate into better on-ice performance. That’s where Project PowerPlay comes in — a 12-week system with 3x/week hockey-specific training, a simple nutrition plan, coaching support, and progress tracking to help you perform like a true athlete. Comment PowerPlay below and we'll connect — only 5 spots available. 🥅

1. Shoulder & Forearm rotations 2. Weaving Figure 8's 3. Lunge w/ Rotation 4. Wrist Curl & Extension [Challenge] Take 100 shots this week Track & Share your reps!

First step quickness can be the difference between winning and losing -- a race to the puck, a breakaway, a back-check, etc. These are the 3 exercises that will help you get the jump on your opponent every time! Pogo Hops -- Quick reactive bounces that focus on limiting time on the ground between hops while improving ankle and knee strength, stability, and mobility Single Leg Broad Jumps -- Unilateral exercise for correcting imbalances but also allows focus on developing each leg's balance, coordination, and explosiveness Landmine Skater Lunges -- A strength focused exercise that improves the muscles along the inside and outside of the legs for more well-rounded growth and power Add 2-3 sets of each exercise to your lower or full body workouts 1-2 times per week and watch your first step skyrocket off the line! Not sure if you're doing them right? Drop a video below and I'll provide tips on how to improve your movement.

As someone with bricks for hands, It doesn’t take much to have an effective Stickhandling training session. This is an example of what I do in my 5min daily Stickhandling sequence. Walking weave (forward & backward) Forehand L’s Backhand L’s (not recorded) Narrow to Wide sweeps Toe drag wrist rollovers 30 Seconds of each for 2 rounds is a great foundational sequence or Pregame warm up. What’s your favorite Stickhandling drill? Drop it (bonus points for video) in the comments below!

How you play ON the ice is a direct reflection of the work you put in OFF the ice. These are my top 3 exercises all hockey players NEED to be doing to take strides (pun intended) in their skill development. — Sumo Deadlifts — Incline Bench Press — Paloff Press Check out the video for WHY these are important and how they’ll translate to your game, along with a couple of special honorable mentions at the end! What’s your favorite strength training exercise? Share it below! (Bonus points if you record it!)