T Nation

In Season Training

I’m starting my hockey season and wanted to share my workout program. I’ll be on the ice alot except for mondays which are the days I’ll train legs. My season consists of 70 games and approximately 3 practices a week. Day 2 and 3 will be done on practice days but not game days. Stationary bike use as well as some sprinting will be done when it can be. Stretching will be done alot before and after games/practices as well as before and after workouts.

Day 1: Lower Body/Core

Box Squats: 3 sets of 5
Pin Pulls: 3 sets of 2
1 Leg Squat: 2 sets of 5
Lying Leg Curl: 3 sets of 10
Standing Calf Raise: 3 sets of 5
Seated Calf Raise: 3 sets of 10
Wood Choppers: 3 sets
Hanging Leg Raise: 3 sets
Back Extensions: 3 sets

Day 2:Push

Bench Press: 5,5,2,10
Close Grip Bench Press: 2 sets of 10
Incline DB Press: 10,8,6
Incline Flies: 2 sets of 10
Pressdowns: 3 sets of 10
Dumbbell Curl: 10,8,6
Reverse Curls: 2 sets of 10
Forearms Curls: 3 sets of 10

Day 3: Yoke

Pull ups: 2 sets to failure
Close Grip Pulldowns: 2 sets of 10
Cable Rows: 10,8,6
DB Shoulder Press: 2 sets of 10
Side Laterals: 10,8,6
Reverse Flies: 2 sets of 10
Barbell Shrugs: 3 sets of 5
4 way Neck Machine: 2 sets
Forearms Rolls: 3 sets

  • does not include warm up sets

Any comments or critiques would be welcomed. Please note this is in season so reps will tend to be higher and an emphasis on strength maitenance with some improvement hopefully.

IMO that seems like a ton of volume for in season and more of a building/hyper trophy program doing lots of damage instead of a strenght preservation program.

Id say go back to the basics. maybe even full body. lower the volume up the intensity. This IMO would manage fatigue better and have you preserving and maybe gaining strength.

My 2 cc
Phill

I don’t play any sports and still only do 4-6 exercises 3 days a week with great success.

I agree with what was said, cut the volume and up the intensity. Your trying to maintain the strength/muscle you hopefully built in the off season. Its too late now to get bigger and stronger.

Stick to basic compound movements with low/moderate volume moderate/heavy weight and maybe throw in a couple prehab/rehab exercises in their as well.

Thanks for the comments. I don’t feel it is a lot of volume but I guess time will tell. Any more feedback?

I’m afraid I am not going to write anything much different to what was written above.
In my view, the volume is MUCH too high!! The intensity is NOT necessary there, + there are plenty of exercises that I would not ask anybody to do in his in-season.

Day 1
26 sets + warm-ups … that’s 1.5 hr workout + your practice on ice - too much of weights!
In my view, in-season, 45-60 min max ! ! ! therefore ? stick to some key exercises - working out the entire body (legs, hips, posterior chain, calves) such as cleans/snatches, some squat, then some abs as you have it, some prehab back extensions and voila

Day 2
Get rid of flies, and all these multiple presses. Leave just one press, + add some shoulder press,
Then Proper arm extensions with DBs or bar

  • some shoulder girdle prehab
    Maybe some chin-up/pull
    And done!!

Day 3

Leave out cables and dumbbell laterals, do solid row, clean and pushpress, some reverse flies, and whatever specific to your sport: neck, forearms, pull-ups with some external resistance - fewer reps, more sets

Generally, cut down to probably 16-18 sets MAX, probably fewer repetitions, somewhat more load, and some more explosive, ballistic movements.

Well, that would be my quicky only!

Good luck,