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

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