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Guide to Weight Training for Hockey
By Mike Jesowshek
It is more important to build strength and flexibility in the speed section when training for hockey. Muscles that are included in this area are abs, lower back, hip flexors and extensors, adductors, abductors, and glutes. Leg exercises are also key while training for hockey. Strong legs enable fast skating, puck control, balance, and injury prevention. Leg exercises should be modified though to work the groin as much as possible. Some leg exercises should be performed using a single leg stance to help improve balance. You don’t need to spend 5 days a week in the gym. Strength training only 2 days per week is perfectly fine and recommended. No direct lat work has to be done. By working the lower back you will also hit the lat muscle. Try to use rowing movements while lifting as much as possible. Ab work can be done with medicine balls to improve strength and explosiveness.
Most hockey players only consider about 8 weeks there off-season. The rest of the time they are in some kind of league and always playing. Because they have such a short off-season, lots of work must be done and must be done fast and effectively. For weeks 1-3 do not over do your self. You will be sore because your muscles aren’t used to being exercised so often. Do not push yourself to injury. This is the beginning of the off-season and you must work you way up. After the first 3 weeks you must start training to meet your own needs. You are now all warmed up and ready to go. If you need work on leg muscles work them extra harder than the rest of your body. Off-season is all about yourself and no one else. For the last two weeks of your off-season you must focus on game preparation. Now is the time where you should be reaching your best condition all year long. Work on
keeping the muscles loose to prevent injury. Keep focused and don’t quit now, right before the season starts. Finish strong and that’s the same way you will end your season. The players that finish bad, will end there season the same exact way. Don’t be that player!
Ultimate Workout Hockey Weight Training Program
Day 1 - Speed/Agility Conditioning
Day 2 - Upper Body Strength Conditioning
Day 3 - Rest
Day 4 - Speed/Agility Conditioning
Day 5 - Lower Body Strength Training
Day 6 - Speed/Agility Conditioning
Day 7 - Rest
Train hard and you will be happy with the results!
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