Foundational Hockey Training Protocol

Getting Started

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🏋🏻‍♀️Summer Training Phase 1

20 minute Mobility

30 in 30 Challenge

Long Endurance Cardio

>30 minutes of Zone 2 cardio, ideally 60-75 minutes (work up to it)

Zone 2 cardio: Breathing should be faster than normal. You should just be able to maintain a conversation.
Two additional sessions of >30 minutes. Aim for 100-120 minutes of Zone 2 cardio per week

Examples:

Jogging, cycling, roller blading, rowing, rucking (hiking with a weighted backpack), treadmill

High Intensity Interval Training

Try to get to maximum heart rate (Maximum heart rate = 220 - Age)

Sprint/run, cycling, assault bike, rowing, treadmill

Sample Workout 1:

20-60 seconds all-out sprint + 10 seconds rest. Repeat for 8-12 rounds.

Stickhandling

🏒10,000 Touches Stickhandling Challenge

Shooting

5,000 Pucks Challenge

Strength / Resistance Training

Legs

10-minute warmup
Squats, Lunges, Deadlifts, Swings, Carries
Calves
Rest day after training legs.

Torso and Back

10 minute warmup
Chest
Shoulders
Back
Core

Arms, Wrists, Neck and Calves

10-minute warmup
Biceps
Triceps
Wrists (Curls, Extensions)
Neck
Calves

Speed Training

Power Training

Avs Feed The Monster Workout

See PDF

Dynamic Warm-up

Strength

Mobility

Day 1 (Sunday)
Day 2 (Monday)
Day 3 (Tuesday)
Day 4 (Wednesday)
Day 5 (Thursday)
Day 6 (Friday)
Day 7 (Saturday)

Interval Training Workout Topics for Training Camp ⏱️The Dot Drill