While no one knows if there will be an NHL season this year, hockey players need to be ready. It’s important to choose the right pre-season workouts, or you could leave yourself at a serious disadvantage.

At this time of year, hockey players should be finishing their off-season training and beginning their pre-season workouts. The primary goal of pre-season workouts is to maintain off-season strength gains without excessive fatigue, injury, or overtraining. (Learn more about overtraining.)

This is also the time to start getting into game shape, so you can skate for a full shift without losing quickness, shot speed, or checking power.

Below are three pre-season hockey workouts that will prepare you for the start of your season. It’s best to use a rep range of eight to 10 to begin building muscle endurance and conditioning.

Workout 1

• Dumbbell Bench Press – 4×8
• Overhead Med Ball Slams – 4×10
• Wide-Grip Lat Pulldowns – 3×10
• Dips – 3xmax
• Med Ball Russian Twists – 3×15

Workout 2

• Barbell Deadlift – 3×8
• Decline Push-Ups – 3×15-20
• Single-Arm Dumbbell Rows – 3×8 each arm
• Overhead Med Ball Throws – 4×12

Workout 3

• Barbell Front Squats  – 3×8
• Dumbbell Lunges – 3×8 each leg
• Close-Grip Barbell Bench – 3×10
• Overhead Med Ball Slams – 3×12