Off-Season Hockey Strength Program: Phase 5

Off-Season Hockey Strength Program: Phase 5

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I still use many of the same methods and principles explained below with my hockey players, the workout plan feels outdated to me.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

We’re four games into the hockey season with the U17 team, so it’s about time I wrapped up this series showcasing our summer strength program.

In Phase 5 of the off-season program, the goal was to strength peak the guys with low-volume, low-rep training in the gym – which meant picking only a handful of exercises each session and doing most of the work on main exercises in the 1-3 rep range.

In addition, we shifted our focus more towards prepping the players for the upcoming season via on-ice conditioning.

Even if I say so myself, I believe we made some great strides in terms of strength development both individually and as a team over the past four months as the two videos below demonstrate…

Here’s the training program for off-season Phase 5…

Day 1

Day 1

Day 2

Day 2

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Yunus Barisik

Yunus Barisik, CSCS, is the Head Strength and Conditioning Coach for an elite junior hockey organization based in Espoo, Finland. He has trained hundreds of 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 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.