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3 Day Training Program For Hockey

With gyms still closed or closing getting in your off-season prep work is harder than ever.  Below is a sample 3 Day Program that you can use with minimal equipment. All you need to do is follow the guidelines in the chart below:

Day 1WorkRestDay 2WorkRestDay 3
Speed-Agility-Quickness0-10s2:30-5:00Strength Endurance 20-40s2:30 – 5:00Aerobic Training Day
Strength/ Power0-10s2:30-5:00Lactate Conditioning
20-40s

45s – 90s
Heart Rate110-160 BPM
Under 10s Conditioning0-10s45s – 90s

Here is a 3 Week Sample Using Only a Spin Bike

Day 1 Example: Alactic Work

Speed – Agility – Quickness (these can be any drill)

Using a Bike: Set resistance to level 5: Sprint all out for 10s Rest 2:30s for 4 – 6 sets

Strength/Power:

Set resistance as high as possible: Sprint all out for 10s Rest 2:30s for 3-6 sets or until you can no longer repeat the same amount of work

Under 10s Conditioning:

Set Resistance to moderately-heavy: Sprint all out for 10s Rest 45s for 6-12 sets or until you can longer repeat the same amount of work

Day 2 Example: Lactate Work

Strength Endurance: 

Set resistance to moderate: Sprint all our for 30s Rest 3 Minutes for 6 sets or until you can no longer repeat the same amount of work

Lactate Conditioning:

Keep resistance the same as above: Sprint for 30s Rest 45s for 8-12 sets or until you can no longer repeat the same amount of work

Day 3 Example: Aerobic Conditioning

Set Resistance to moderate: Set a clock for 20 minutes. Alternating between 5 minutes of biking and stickhandling drill aim to keep your heart rate between 110-160 beats per minute

Following the above template you can sub in any exercise depending on what you have access to.

For a more detailed explanation CLICK HERE 

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