One of the questions I get the most from hockey players (and parents) is whether or not they should continue to train in-season. The answer, of course, is a resounding “YES!”…or for my friends in Quebec “OUI!”.

Naturally the volume and intensity need to be altered to accommodate the increased on-ice demands of the season, but players should continue to follow a training program to ensure that their now improved speed, power, and strength capacities do not decrease. In other words, in-season training is geared toward, at a minimum, avoiding detraining (some may call this “maintenance”).

I generally recommend that players train two times per week. Because most of our youth players have games on the weekends, they’ll train Monday and Wednesday. One of the difficulties associated with in-season training is how to design the program to maximize improvements AND recovery. That is why I’ve decided to share the program our players are working off with you. Take a look, and feel free to post any questions you may have!

Day 1

A1a) 15-Yard Sprint (2-Point Start)
Week 1: 3x/side
Week 2: NA
Week 3: 3x/side
Week 4: NA

A1b) Box Jump
Week 1: NA
Week 2: 3 x 5
Week 3: NA
Week 4: 3 x 5

A2) 2-Way Med Ball Crush
Week 1: 2 x (2x20s)
Week 2: 2 x (2x20s)
Week 3: 2 x (2x20s)
Week 4: 2 x (2x20s)

B1) DB Reverse Lunge
Week 1: 3 x 6/side
Week 2: 3 x 8/side
Week 3: 3 x 4/side
Week 4: 3 x 6/side

B2) DB Chest Press
Week 1: 3 x 6
Week 2: 3 x 8
Week 3: 3 x 4
Week 4: 3 x 6

B3) Feet Elevated Front Plank
Week 1: 2 x 20s
Week 2: 2 x 25s
Week 3: 2 x 30s
Week 4: 2 x 20s

C1) Slideboard Hamstring Curl (3s negative)
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 3 x 8
Week 4: 3 x 10

C2) Low Pulley Row
Week 1: 3 x 8
Week 2: 3 x 10
Week 3: 3 x 6
Week 4: 3 x 8

C3) Feet Elevated Side Plank
Week 1: 2 x 20s/side
Week 2: 2 x 25s/side
Week 3: 2 x 30s/side
Week 4: 2 x 20s/side

CON) Bike
Week 1: 8 x :30/1:00
Week 2: 6 x :30/1:00
Week 3: 10 x :30/1:00
Week 4: 5 x :30/1:00

Static Stretching: 30s each
2-Way Rectus Femoris
2-Way Lying Glute
Lying Knee-to-Knee
2-Way Pec
Cross-Body Lat

Day 2

A1) 1-Arm DB Push Press
Week 1: 3 x 3/side
Week 2: 3 x 4/side
Week 3: 3 x 2/side
Week 4: 3 x 3/side

A2) Alternate Arm Scap Wall Slide
Week 1: 2 x 8/side
Week 2: 2 x 8/side
Week 3: 2 x 8/side
Week 4: 2 x 8/side

A3) Stability Ball Front Plank w/ Mini Rollout
Week 1: 2 x 10
Week 2: 2 x 10
Week 3: 2 x 10
Week 4: 2 x 10

B1) 1-Leg DB SLDL
Week 1: 3 x 6/side
Week 2: 3 x 8/side
Week 3: 3x 4/side
Week 4: 2 x 6/side

B2) Weighted BOSU Push-Up
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 3 x 8
Week 4: 2 x 10

B3) Inverted Row
Week 1: 2 x 10
Week 2: 2 x 12
Week 3: 2 x 8
Week 4: 2 x 10

C1) Chin-Up
Week 1: 3 x 8
Week 2: 3 x 10
Week 3: 3 x 6
Week 4: 2 x 8

C2) Dynamic Y->W
Week 1: 2 x 10
Week 2: 2 x 10
Week 3: 2 x 10
Week 4: 2 x 10

C3) 1-Arm DB Farmer’s Walk
Week 1: 2 x 50 yards/side
Week 2: 2 x 50 yards/side
Week 3: 2 x 50 yards/side
Week 4: 2 x 50 yards/side

Static Stretching: 30s each
2-Way Rectus Femoris
2-Way Lying Glute
Lying Knee-to-Knee
2-Way Pec
Cross-Body Lat

To your success,

Kevin Neeld