Strength training in-season is much different than training pre-season. You don’t need to do it so much because you are only trying to maintain, not develop, strength. During the season, you should not be trying to develop anything. You should only be focused on maintaining and playing well.

Hockey is all about acceleration, explosiveness, and speed. And in order to be fast and explosive, you must increase the force rate through strength training. Because when you train speed, you don’t use heavy weights. Usually, it is 50% less weight down to dynamic bodyweight movements.

So, for example, let’s say your five-rep max is 100lbs. Your speed training would use 50lbs. Now, if your five-rep max is 150lbs., your speed training will use 75lbs. So, as you increase your strength, you boost your speed/explosive training potential. That is the importance of strength training.

Training Program

You will only need two days in the gym. Use 85% one reps max, about five reps.

Day 1

• Perform exercise one first, then two for three sets of 5 reps.
• In between each exercise, rest for 10 seconds or less.
• After you perform the two exercises, rest for 2-3 minutes and repeat for three sets and move on to the next block

Circuit 1

1. Ab Wheel -15 seconds
2. Power Clean Push Press- Do a power clean. From the clean position, do a push press.
3. REST 2-3 MINUTES

Circuit 2

1. Nordic Hip Bridge – After five reps, try to hold the isometric position for 5 seconds.
2. Weight Pull-ups or Chin-ups
3. REST 2-3 MINUTES

Circuit 3

1. Single Leg Squats
2. Weighted Dips
3. REST 2-3 MINUTES

Circuit 4

1. Resistance Band Rotations with Stick- Using your hockey stick or any long bar, attach a resistance band to the end of the stick or bar and do sport-specific hockey rotational movements, like shooting and passing.
2. Alternating Cossack Squats
3. REST 2-3 MINUTES

Day 2

• Perform exercise one first, then two for three sets of 5 reps.
• In between the exercises, rest for 10 seconds or less.
• After you perform the two exercises, rest for 2-3 minutes and repeat three sets and move on to the next block

Circuit 1

1. Power Clean Split Jerk
2. Power Banded Speed Skater Rotation – Attach a resistance band to a secure anchor point from the floor. Do a speed skater by laterally jumping to the left. As you land on the left foot, rotate and pull the resistance band across your body.
3. REST 2-3 MINUTES

Circuit 2

1. Single Leg Deadlifts
2. Bent Over Row or Pendlay Rows
3. REST 2-3 MINUTES

Circuit 3

1. Front Squats
2. Dumbbell Chest Press
3. REST 2-3 MINUTES

Circuit 4

1. Weighted Reverse Lunge Box Step Ups
2. Loaded Dead Bugs- Add resistance bands to your feet so that when you pull one knee up to your chest, it will have resistance. And hold a plate slightly back over your head.
3. REST 2-3 MINUTES

Your training schedule for strength training is going to vary. It is not going to be on specific days like preseason. You have to factor in your games. For example, after a game, it is important to recover the next day and do strength training after the recovery day.

Never do strength training the day before a game. That should be for your light-loaded speed explosive work. That’s for another article.

There are many variations you can do with these exercises. But you must avoid doing too much. You must be mindful of your training and find that sweet spot that keeps you at your peak. Doing too much will only create fatigue, and you will slide down the peak and diminish performance on the ice. Bear in mind that strength develops when training is consistent, progressive, and not forced. You can’t just jump into high performance; it has to be developed over time and then maintained.

Remember, on the ice, not the gym, is where it really matters most.

For more information about strength, speed, and explosiveness, check out my book, INSTANT STRENGTH.

You can also go to my YouTube channel, THE BALANCED BODY, to see more exercises and learn other methods and training techniques for strength, speed, power, and explosiveness.