Introductory Phase
Welcome to the 2017 Off-Season Domination Hockey Training Program introductory phase.
The introductory phase acts as a strategy to rejuvenate and regenerate all of the hockey players who are coming in fatigued from the in-season. It is well-demonstrated in research that active recovery methods such as low-intensity resistance training, circuits, and aerobic work can actually be more effective for total body recovery than even doing nothing at all.
Schedule: The Introductory Phase will run for 1-2 weeks from February 27th to March 6th-13th (depending on how you feel). From there you will take 2 days off and do your performance based testing.
Below we have an introduction to the Introductory Phase, a schedule for the workouts, and the workout sheets.
Introductory Phase Explained <-- Most Important Document
Introductory Sample Training Schedule
Introductory Blood Flow Workouts
Workout A
Workout B
Workout C
*Exercise demonstrations can be found at bottom of this page
Introductory Phase
After 1-2 weeks you will perform the following Performance Testing before moving onto Phase 1 of Off-Season Domination:
Off-Season Performance Testing Explained
Performance Day Testing Instructions
How To Read Workout Sheets:
Workout Terminology Explained:
Sets = The number of sets you perform the given exercise
Reps = The number of repetitions you perform in a set
For example 8 sets of 3 reps with 60 seconds rest would mean that you perform 3 repetitions, rest 60 seconds, and then repeat that 8 times.
Supersets or Tri Sets = These are when you perform multiple exercises back to back without rest. For example you might see the following:
A1: Good mornings – 3 sets, 12 reps, 10 secs rest
A2: Leg Extensions – 3 sets, 12 reps, 10 secs rest
A3: DB Step Ups - 3 sets, 8 reps, 2 mins rest
This would mean that you would perform 12 good mornings, then after 10 seconds rest do 12 leg extensions, rest for 10 seconds, do 8 DB step ups, and then rest 2 minutes before you repeat that superset two times for 3 total sets.
Exercise Demonstrations
Blood Flow Training
Workout 1
Reverse hyper extension
Incline DB bench press
X-band walks
Two arm bent over DB row (1st form)
Hanging leg raise
Overhead rope triceps extension
Walking DB lunges
Zottman curls
Single leg hip thrust on bench
Dumbbell L-lateral raises with external rotation
Workout 2
Seated rope face pulls
Rope pull-throughs with glute emphasis
Close grip push ups
Dumbbell Russian step-ups
DB cobra
Stability ball alphabets (just got till your close to failure on both rounds)
BB Pendlay row
Banded hip thrust (BB is ok if you don’t have bands)
Cable wood chops
Standing EZ bar French press
Introductory Phase
Workout A
DB stiff legged deadlift
Elevated push ups: Place hands on DB’s or Stepper to elevate them from the ground, and perform a normal push up but stretching your pecs further in the bottom of the movement since the elevation allowed you to increase your range of motion.
Front foot elevated split squat on BOSU
One arm DB row
Plank
One arm elbow on knee DB external rotation
Workout B
Rope face pull
Elevated split squat
Weighted side plank
BB Cuban press
X-band walks
One arm DB flat chest press
Workout C
Front squats
Incline BB bench press
Weight wide grip pronated pull ups
V-ups
BB snatch grip on 45 degree low back extension
Rope face pull with external rotation
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