Free Workout Guides

Day 1: Legs - Squats 2-5 reps X 5 sets
- Leg press 2-5 reps X 5 sets
- Calves 6-12 reps X 5 sets
- Sprints 10 reps X 45 seconds w/ 45 second rest

Day 2: plyometrics - Stabilizing on the ball (hold for 30 seconds) X 4 sets
- Double Stair Jumps 10-15 reps X 4 sets
- Double Knee Jumps 10-15 reps X 4 sets
- Burpee 10-15 reps X 4 sets

Day 3: Upper body - Bench press 2-5 reps X 5 sets
- Incline dumbbell press 2-5 reps X 5 sets
- Tricep extensions 2-5 reps X 5 sets
- Bicep curls (barbell) 2-5 reps X 5 sets
- Shoulder press 2-5 reps X 5 sets
- Dead Lifts 2-5 reps X 5 sets
- Lateral raises 6-12 reps X 5 sets
- Pull ups (to failure) X 5 sets

Day 4: Clean and press 2-5 reps X 5 sets

** These exercises are designed for strength (2-5 reps to build maximal strength) and explosiveness (use of plymetrics/clean and press/sprints). You should do these workouts in the off season, but if you workout in the regular season then do these exercises’ in between days off from Hockey practice but make sure that you at least have one day off for recovery. Also, do not workout before a game.