Hockey Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings
Hockey Workout Plan

Hockey Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings

Hockey Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Hockey Legs & Core Workout

Notes for Week 1, Day 1

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

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Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
Quads / Intermediate
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
Hamstrings / Intermediate
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
--
--
2 sets, 8 reps, 02:00 rest
2 8 02:00
--
--
2 sets, 00:01:00, 01:30 rest
2 00:01:00 01:30
--
--
2 sets, 25 reps, 01:00 rest
2 25 01:00
--
--
2 sets, 25 reps, 01:00 rest
2 25 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season sch... more

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season schedule around games and practices.

Weekday Workout Schedule


This hockey weight training routine consists of four different workouts that are to be completed each once a week. Ideally, for those who want to take it easy on the weekends, this hockey program should be completed M,T,TR,F in the order that the workouts appear.

Increase Strength


Each exercise consists of two sets and most (all compound exercises) have six reps because this hockey routine is designed to build strength, not cardio or getting ripped. However, you will definitely see an increase in size, but like mentioned before the main goal is strength. Legs and core are emphasized greatly in this hockey plan because the legs are the origin of force development and if the core is weak then the upper body will not be able to properly transfer that power into checking, shooting, and skating.

Eat a Quality Diet


Eat a lot quality calories (complex carbs and proteins) to recover from your workouts. Don't starve your body from the nutrition it needs to re-build your torn muscles, otherwise you will see less than optimal results. Start following this plan today!

Hockey Upper-Body Workout

Notes for Week 1, Day 2

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
Lats / Intermediate
2 sets, 6 reps, 02:30 rest
2 6 02:30
Middle Back / Intermediate
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
--
--
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
--
--
2 sets, 8 reps, 02:00 rest
2 8 -- 02:00
--
--
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
--
--
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season sch... more

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season schedule around games and practices.

Weekday Workout Schedule


This hockey weight training routine consists of four different workouts that are to be completed each once a week. Ideally, for those who want to take it easy on the weekends, this hockey program should be completed M,T,TR,F in the order that the workouts appear.

Increase Strength


Each exercise consists of two sets and most (all compound exercises) have six reps because this hockey routine is designed to build strength, not cardio or getting ripped. However, you will definitely see an increase in size, but like mentioned before the main goal is strength. Legs and core are emphasized greatly in this hockey plan because the legs are the origin of force development and if the core is weak then the upper body will not be able to properly transfer that power into checking, shooting, and skating.

Eat a Quality Diet


Eat a lot quality calories (complex carbs and proteins) to recover from your workouts. Don't starve your body from the nutrition it needs to re-build your torn muscles, otherwise you will see less than optimal results. Start following this plan today!

Hockey Legs & Core Workout

Notes for Week 1, Day 3

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
Quads / Intermediate
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
Quads / Expert
2 sets, 6 reps, 03:00 rest
2 6 -- 03:00
--
--
2 sets, 8 reps, 02:00 rest
2 8 02:00
--
--
2 sets, 00:01:00, 01:30 rest
2 00:01:00 01:30
--
--
2 sets, 25 reps, 01:00 rest
2 25 -- 01:00
--
--
2 sets, 25 reps, 01:00 rest
2 25 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season sch... more

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season schedule around games and practices.

Weekday Workout Schedule


This hockey weight training routine consists of four different workouts that are to be completed each once a week. Ideally, for those who want to take it easy on the weekends, this hockey program should be completed M,T,TR,F in the order that the workouts appear.

Increase Strength


Each exercise consists of two sets and most (all compound exercises) have six reps because this hockey routine is designed to build strength, not cardio or getting ripped. However, you will definitely see an increase in size, but like mentioned before the main goal is strength. Legs and core are emphasized greatly in this hockey plan because the legs are the origin of force development and if the core is weak then the upper body will not be able to properly transfer that power into checking, shooting, and skating.

Eat a Quality Diet


Eat a lot quality calories (complex carbs and proteins) to recover from your workouts. Don't starve your body from the nutrition it needs to re-build your torn muscles, otherwise you will see less than optimal results. Start following this plan today!

Hockey Upper-Body Workout

Notes for Week 1, Day 4

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
--
Chest / Beginner
--
Chest / Beginner
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season sch... more

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season schedule around games and practices.

Weekday Workout Schedule


This hockey weight training routine consists of four different workouts that are to be completed each once a week. Ideally, for those who want to take it easy on the weekends, this hockey program should be completed M,T,TR,F in the order that the workouts appear.

Increase Strength


Each exercise consists of two sets and most (all compound exercises) have six reps because this hockey routine is designed to build strength, not cardio or getting ripped. However, you will definitely see an increase in size, but like mentioned before the main goal is strength. Legs and core are emphasized greatly in this hockey plan because the legs are the origin of force development and if the core is weak then the upper body will not be able to properly transfer that power into checking, shooting, and skating.

Eat a Quality Diet


Eat a lot quality calories (complex carbs and proteins) to recover from your workouts. Don't starve your body from the nutrition it needs to re-build your torn muscles, otherwise you will see less than optimal results. Start following this plan today!

292 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Dumbbells
  • Chin-Up Bar
  • Weight Plates
Show All

No Reviews yet.

Hockey Workout Plan

292 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Dumbbells
  • Chin-Up Bar
  • Weight Plates
Show All