Post-Season Hockey Program Workout

Author Rod Ferris, B.A. CPT (ACE, YMCA) CPAFLA, CFCFitness Level AdvancedType Sport Specific
Days in Plan 6 Days Rest Between Sets:
N/A Sports Specific
Duration85 Min per session
In the post-season you should be dedicated to gaining size and strength. Eating adequate calories will help. Make sure to ingest enough protein throughout the day and consume CHO and protein during and after a workout. Follow this meal plan but change the caloric intake for your body type. Make sure to change up the exercises and work hard on the major exercises: Clean and Jerk, Squats, Leg Press, Bench Press, Shoulder Press and make sure to work hard on your core strength.

Supplement List:
Whey Protein: Mid morning, Mid aft, post workout with CHO
Creatine Monohydrate(5g per day)
Vitamin C
Greens Plus when you're not getting enough veggies
Glutamine: After a workout
HMB: after a workout
Green Tea: Mid Morning
Coffee : Black : Mid Aft
Water throughout the day
No beer, or fruit juices
1 cheat day (bad food) every two weeks.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Chest
Bench Press Exercise Picture 1. Bench Press
Sets: 4Reps: 8
Notes:One week heavy (3-4 reps) one week 6-8 reps. Going to failure.
Dumbbell Pullovers Exercise Picture 2. Dumbbell Pullovers
Sets: 4Reps: 8
Dips Exercise Picture 3. Dips
Sets: 3Reps: 8
Decline Flyes Exercise Picture 4. Decline Flyes
Sets: 3Reps: 8
Notes:Keep mixing these exercises and push yourself.
Day 1 - Triceps
Angled Cable Triceps Extension Exercise Picture 1. Angled Cable Triceps Extension
Sets: 3Reps: 12
Overhead Tricep Extentions Exercise Picture 2. Overhead Tricep Extentions
Sets: 3Reps: 12
Tricep Kickbacks Exercise Picture 3. Tricep Kickbacks
Sets: 3Reps: 12
Tricep Pulldowns Exercise Picture 4. Tricep Pulldowns
Sets: 3Reps: 12
Day 2 - Abdominals
Weighted Cable Ball Crunch Exercise Picture 1. Weighted Cable Ball Crunch
Sets: 3Reps: 8
Notes:Make sure you are going to failure with enough weight.
Twisting Crunches Exercise Picture 2. Twisting Crunches
Sets: 3Reps: 12
V-Up Exercise Picture 3. V-Up
Sets: 3Reps: 12
Low to High Woodchoppers Exercise Picture 4. Low to High Woodchoppers
Sets: 3Reps: 12
Notes:Mix this one up with the High to Low Woodchoppers the next week.
Day 2 - Back
DeadLift Exercise Picture 1. DeadLift
Sets: 4Reps: 6
Notes:Only do the Clean and Jerk or deadlift for one day.
Power Clean (Hang Clean) Exercise Picture 2. Power Clean (Hang Clean)
Sets: 4Reps: 6
Notes:Mix this up with Dead Lifts
Chin-Ups Exercise Picture 3. Chin-Ups
Sets: 3Reps: 12
Notes:add weight to complete only 12 reps.
Bent-over Barbell Rows Exercise Picture 4. Bent-over Barbell Rows
Sets: 3Reps: 8
Notes:Drop set until failure.
Day 2 - Biceps
Cable Curls Exercise Picture 1. Cable Curls
Sets: 3Reps: 12
Concentration Curls Exercise Picture 2. Concentration Curls
Sets: 3Reps: 12
Day 2 - Cardio
Shuttle Run Exercise Picture 1. Shuttle Run
Duration: 20 Min Intensity: 90%
Notes:Complete a 30 ft shuttle run every other week. Time yourself.
Treadmill Exercise Picture 2. Treadmill
Duration: 20 Min Intensity: 90%
Notes:Read and complete the drills on the off shuttle run weeks : Skills and Drills
Day 3 - Neck
Shrugs Exercise Picture 1. Shrugs
Sets: 3Reps: 6
Upright Row Exercise Picture 2. Upright Row
Sets: 3Reps: 6
Day 3 - Shoulders
Push Press  Exercise Picture 1. Push Press
Sets: 3Reps: 6
Notes:Work hard.
Upright Row Exercise Picture 2. Upright Row
Sets: 3Reps: 6
Machine Military Press (Shoulder Press) Exercise Picture 3. Machine Military Press (Shoulder Press)
Sets: 4Reps: 6
Notes:Complete with a bar and then dumbbells the following week. Push yourself.
Side Raises Exercise Picture 4. Side Raises
Sets: 3Reps: 12
Notes:Keep good form.
Elastic Band Rear Raises Exercise Picture 5. Elastic Band Rear Raises
Sets: 3Reps: 12
Notes:with cables, dumbells and an elastic.
Day 4 - Abdominals
Ball Rollout Exercise Picture 1. Ball Rollout
Sets: 3Reps: 12
Dumbbell Side Bends Exercise Picture 2. Dumbbell Side Bends
Sets: 3Reps: 12
Jack Knives Exercise Picture 3. Jack Knives
Sets: 3Reps: 12
Day 4 - Legs
Squats Exercise Picture 1. Squats
Sets: 5Reps: 6
Notes:Push Hard, every second week lighten the weight and complete Jump Squats.
Deadlift (Bent Leg) Exercise Picture 2. Deadlift (Bent Leg)
Sets: 3Reps: 6
Notes:Make sure to approach a 90 deg bend in your legs.
Leg Press Exercise Picture 3. Leg Press
Sets: 3Reps: 12
Step Ups Exercise Picture 4. Step Ups
Sets: 3Reps: 6
Day 5 - Cardio
Hockey Exercise Picture 1. Hockey
Duration: 60 Min Intensity: 70%
Notes:Play a pick-up game of hockey.
Day 6 - Cardio
Hockey Exercise Picture 1. Hockey
Duration: 40 Min Intensity: 65%
Notes:Rollerblading / Hockey should consume this day, work on technique.
Squash Exercise Picture 2. Squash
Duration: 30 Min Intensity: 80%
Notes:Every few weeks play a game of squash, it's great for agility.
Swimming Exercise Picture 3. Swimming
Duration: 40 Min Intensity: 65%
Notes:For cross training try doing some laps every 2-3 weeks.
Day 6 - Plyometrics
Double Knee Jumps Exercise Picture 1. Double Knee Jumps
Sets: 3Reps: 12
Notes:Work on power.
Double Stair Jumps Exercise Picture 2. Double Stair Jumps
Sets: 3Reps: 12
High to Low Medicine Ball Twists Exercise Picture 3. High to Low Medicine Ball Twists
Sets: 3Reps: 12
Jump Rope Exercise Picture 4. Jump Rope
Sets: 3Reps: 12
Notes:Skip for 2 minutes break for 2 minutes and then continue for 3 sets.
Ball to Ball Twists Exercise Picture 5. Ball to Ball Twists
Sets: 3Reps: 12
Notes:Train with a partner
Stablizing on the ball Exercise Picture 6. Stablizing on the ball
Sets: 3Reps: 12

With this log you will be able to print off as many sheets as required to track this workout.

Post-Season Hockey Program Basics

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