Off-Season Hockey Strength Program: Phase 4

Off-Season Hockey Strength Program: Phase 4

Note: I wrote this article back in 2015.

While I still use many of the same methods and principles explained below with my hockey players, the workout plan feels outdated to me.

I'm always tweaking and testing my strength program to give better results to athletes. That's why workouts from a few years back won't be as effective as what I'm doing today.

Access my latest, updated off-ice training programs here:

My newest article on warming up to heavy weights was published on STACK the other day.

If ya haven’t already, check it out here:

A Better Way to Warm Up With Heavy Weights

With that out of the way, let’s talk training for hockey.

Our U20 team had their first regular season games this weekend and the U17 will follow suit starting next Friday.

Off the ice, that means we’re switching from off-season mode to in-season mode. I’ll be writing more about in-season training as the hockey season progresses, so you can implement some of the tips and tactics we use in your own workouts during the season.

I’m nice like that, ya know.

Phase 4 was our second to last off-season training phase. As the pre-season had already begun at that point, we dropped off-ice training volume in comparison to the previous phase while striving to gain strength mainly in the 5-8 rep range.

Here’s the training program…

Day 1

Phase 4 - Day 1

Day 2

Phase 4 - Day 2

Phase 5 goes up within the next two weeks.

P.S. If you're looking for a world-class hockey training program to build muscle, gain strength, and improve your speed and power, give Next Level Hockey Training 2.0 a go.

It's a complete​ workout plan used by NHL draft picks, pro hockey players and World Champs.

Check it out and grab your copy of Next Level Hockey Training 2.0 HERE.

If you enjoyed this article, please do a brother a favor by liking, commenting and sharing it with others who might dig it as well.


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Yunus Barisik

Yunus Barisik, CSCS, specializes in making hockey players strong, fast and explosive. He has trained 500+ hockey players at the junior, college and pro levels, including NHL Draft picks and World Champions. An accomplished author, Yunus has had articles published on top fitness and performance sites, including T Nation, STACK and Muscle & Strength. He also wrote Next Level Hockey Training, a comprehensive resource for ice hockey players on building athletic strength, size and power, while staying injury-free.

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