MBSC's Hockey Strength and Conditioning Program (12 Weeks)

Our 12 Week Hockey Program is the same program we use at MBSC with all of our hockey populations, ranging from elite high school, to the olympic and professional levels. The program contains three 4-week phases, with each new phase adding variation, progression, and different stimuli to avoid plateaus and allow for adaptation.

How will this program make me a better hockey player?

This program is designed to keep you healthy, by enhancing your range of motion, power, strength, quickness, conditioning, and several other qualities related to hockey. We can all agree that the best hockey players are the healthiest. This program will maintain/improve your health while enhancing your speed and power, strength, and conditioning. The program prioritizes quality over quantity and we have selected the exercises and associated sets and reps very carefully for a reason. Doing the exercises incorrectly will defeat the purpose and you will not receive the desired result and adaptation. Quality over Quantity always.

Where do I access this program?

Follow the link we have provided here (https://www.exercise.com/app) and also visit the App Store on your iPhone or Android and search “Exercise.com”. There you can download the mobile app, sign in, and find your purchased program.

I just bought the program, and am confused about the structure of it?

Starting with foam rolling and ending with “Reaching SLDL” constitutes our warm up. This should be completed 1 time through. From there, we have included Speed Work and 4 circuits or supersets. The Speed work on days 1 and 3 consist of Linear Acceleration and Sprinting Mechanics while Days 2 and 4 focus on Lateral Speed, Agility, and Change of Direction. Next is the Light Implement Power circuit, where you will be throwing med-balls and jumping, hopping, and bounding in a controlled and safe manner. After that you will strength train. The strength portion consists of 3 circuits or supersets typically of 2-3 exercises. Take the first block for example: Hang Clean 3 x 5, Inline Chop 2 x 8ea, Front Plank 2 x :15. You would do 5 reps of the clean, then do 8 reps of the Chop each side, and finally finish with a :15 Front Plank. Go through that circuit twice and then move on to the next. The chainlinks in the program indicate which exercises are parts of a superset.

How does the program finish each day, do I condition, do I stretch afterwards?

We have included Conditioning every day that we highly recommend you complete. The conditioning is programmed specifically for the demands of hockey, including Slideboards and Running. If you have time to stretch after, simply follow the Warm Up protocol provided at the beginning of the workout.

How are Phases 1, 2 and 3 Different?

Phase 1 is what we would call an Accumulation phase. It includes more volume and less intensity and gives you an opportunity to acclimate and adapt to our programming. Phase 2 has a Strength emphasis and Phase 3 has a Power emphasis. Just like our athlete program, there are 4 days a week of Warm Up, Power Work, Lifting, and Conditioning.

If I have any questions, or need help, who can I reach out to?

Email Ken Whittier @ [email protected] or Steve Bigelow @ [email protected]