At Hardbody Athlete, we understand the demands of hockey and the importance of a well-rounded strength and conditioning program. Our comprehensive 12-week, 4-day-per-week training program, designed specifically for elite 10-16 year old hockey players, focuses on developing both relative and absolute strength. Using undulating periodization, we ensure continuous progress and peak performance. Here’s a detailed look at what our program entails.
Weekly Training Structure:
Day 1: Total 1
Day 2: Total 2
Day 3: Off
Day 4: Total 3
Day 5: Total 4
Day 6: Off
Day 7: Off
Daily Components
Each session is designed to be completed within 60 minutes, ensuring efficiency and effectiveness. Here’s what a typical training day looks like:
- Roll Out/Static/Dynamic Warmup (10 minutes)
- Foam rolling: 3-5 minutes
- Static stretches: 2-3 minutes
- Dynamic warm-up: 5 minutes
- Plyometric Variation (“Jump”) (5 minutes)
- Week 1-4: Box jumps
- Week 5-8: Depth jumps
- Week 9-12: Tuck jumps
- Explosive Medicine Ball Variation (“Throw”) (5 minutes)
- Week 1-4: Overhead throws
- Week 5-8: Rotational throws
- Week 9-12: Chest pass throws
- Speed or Change of Direction Variation (“Sprint”) (5 minutes)
- Week 1-4: 10-yard sprints
- Week 5-8: 5-10-5 shuttle
- Week 9-12: T-drill
Training Days Breakdown
Day 1 (Total 1) & Day 4 (Total 3):
- Primary Lower (15 minutes)
- Week 1-4: Back squat
- Week 5-8: Front squat
- Week 9-12: Specialty squat (cambered bar, safety bar, min range pin touch, specialty technique)
- Primary Upper Push (10 minutes)
- Week 1-4: Bench press
- Week 5-8: Incline bench press
- Week 9-12: Overhead press
- Primary Upper Pull (10 minutes)
- Week 1-4: Chin-up (close grip)
- Week 5-8: Pendlay row
- Week 9-12: Chin-up (medium grip, supinated)
- Posterior Chain (10 minutes)
- Week 1-4: Glute ham developer
- Week 5-8: Nordic hamstring curl
- Week 9-12: Reverse hyperextension
- Sled Work or Strongman Variation (5 minutes)
- Week 1-4: Sled push (forward)
- Week 5-8: Sled row
- Week 9-12: Dumbbell farmer’s walk
Day 2 (Total 2) & Day 5 (Total 4):
- Primary Lower (15 minutes)
- Week 1-4: Front squat
- Week 5-8: Specialty squat (cambered bar, safety bar, min range pin touch, specialty technique)
- Week 9-12: Back squat
- Primary Upper Push (10 minutes)
- Week 1-4: Overhead press
- Week 5-8: Bench press
- Week 9-12: Dip
- Primary Upper Pull (10 minutes)
- Week 1-4: Chin-up (medium grip, supinated)
- Week 5-8: Pendlay row
- Week 9-12: Chin-up (wide grip, neutral)
- Posterior Chain (10 minutes)
- Week 1-4: Rack pull (medium grip, below knee)
- Week 5-8: BB hip extension
- Week 9-12: Hamstring slider curl
- Sled Work or Strongman Variation (5 minutes)
- Week 1-4: Sled push (backward)
- Week 5-8: Sled row
- Week 9-12: Wheelbarrow carry
Sports Science Evaluations
Tracking progress is crucial for optimizing performance. Our program includes:
- Daily Evaluations (36x per 12-week program):
- Body weight measurement
- CMJ on ForceDecks
- Weekly Evaluations (12x per 12-week program):
- InBody570 assessment
- Every 4th Week Evaluations (3x per 12-week program):
- 3 CMJ, 3 Squat Jump (SJ)
- 12 RSI hop test
- Vald Performance Smartspeed speed gates 10-yard dash
- Vald Performance grip dynamometer R/L arm 2 x 4 sec elbow at 90 degrees
Why This Program Works
Our program is meticulously designed to meet the specific needs of young hockey players, focusing on:
- Relative and Absolute Strength: Combining foundational strength exercises with advanced techniques ensures balanced development.
- Undulating Periodization: This approach prevents plateaus and promotes continuous progress.
- Sports Science Integration: Regular evaluations help track progress, adjust training loads, and optimize performance.
Join us at Hardbody Athlete to elevate your game and achieve new heights this summer. This program is your path to becoming a stronger, faster, and more resilient hockey player. Let’s get to work!