Complete Strength Workout for Hockey Players

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IN THIS VIDEO:
Coach Kyle is going over a complete workout that's built specifically for Hockey Players. This workout cuts away the fluff to show you an exact workout that he uses with his professional players to develop elite strength.
TIME STAMPS & REPS:
0:00 - Introduction
0:28 - Importance of Warm-Ups & Athleticism Work
1:27 - The Structure of Pro Workouts
2:05 - Trapbar Deadlift [6-8 reps]
2:36 - Squat Jumps [5 reps]
3:13 - Half Kneel Press [6-8 reps]
3:59 - Understanding Rest & Super Sets
4:58 - Half Kneel Row [8 reps]
5:30 - 4-Way Lunge [5-6 reps]
6:37 - Suitcase Carry [20 yards]
7:21 - Deadbugs [12-16 reps]
8:22 - Understanding Training Structure & Movement Patterns
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[@RelentlessHockey]

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[@juliemaheu]

Love this!!! Great job Kyle!!! 👏👏👏

[@RelentlessHockey]

Appreciate the love Juls!

[@tylermontgomery1036]

Using this today!! thanks guys!

[@RelentlessHockey]

Let's go Ty!

[@sverch1989]

exactly what I was looking for! thanks

[@RelentlessHockey]

Glad I could help!

[@petercastellano4111]

this looks great. doing this today!

[@RelentlessHockey]

Get after it Pete.

[@littleninjai222]

Awesome! Thank you!

[@RelentlessHockey]

Thanks Ninjai!

[@derekes1419]

Great info, thanks!

[@RelentlessHockey]

appreciate it D

[@connorburtontraining1297]

Very kind thank you

[@RelentlessHockey]

Our pleasure dude

[@robjamesewing]

For the squat jumps are you adding any resistance or just bodyweight?

[@RelentlessHockey]

Honestly if they're done synergistically with the DL - we go bodyweight 99% of the time. As phases progress, we'll use more challenging jumps (split squat jumps, etc) to create that stimulus further - but rarely resistance.

[@shanero1276]

Hey Kyle, how many days a week, and how many weeks should this workout be done before switching it up? Thanks!

[@ruzzcraze1862]

I'm not kyle, but I play hockey and have been going to the gym for quite a while. This workout doesn't seem too intense so it probably could be done up to 4 times a week, but anywhere in the 1-4 range would be helpful. Its probably best to stick within the 9-15 rep range(and probably 5-10 for the deadlift). The workouts depend on the person, something for an adult would be slightly different than someone for a kid. If you have any spesifics(kid/teenager/adult | injury prevention/ Size/Strength | Level of play | Gym access) I could make some better recommendations.

[@kylekokotailo]

@@ruzzcraze1862 Solid answer my dude.

[@kylekokotailo]

Hey Shane! Ideally this serves as a template that you can swap exercises in and out of. For examples, the Deadlift could be swapped out for a Squat, the DB Press for Chin Ups, the Row for a Incline DB Press, the Lunges for a SL RDL. This is just the most COMPLETE workout that we'd do if we could choose just one. I'd say follow this exactly one day, and get in 2 other lifts per week (substitute like above). Let me know if I can answer anything on this further - hope this helped!

[@lilpip6408]

For the 4 way lunge…does one rep equal all for lunges? Or is it one rep per lunge?

[@lukeartukovich9612]

Do I need to switch this up or can I use this all summer long I’m trying to be the best player I can be I haven’t been in the gym lately just covid gyms were closed now they opening so I really wanna start to get better cause this year I need to be the best I can be so I can go somewhere with hockey and be able to catch up

[@RelentlessHockey]

This is a great foundation - but should definitely have different workouts. If I was just repeating 1 workout all summer, I'd want something similar to this - but preferred schedule would be 3-4 variations off this with different emphasis. For example - primary lift focuses here is Deadlift and Half Kneel Press. I'd want a day where the focus is on Squat OR Lunge and Chin Up OR Vertical Push. Hope that helps brotha! Keep chasing it.

[@derekhughes244]

Thanks for the video man, Are these good exercises for goalies too?

[@RelentlessHockey]

Appreciate it D. Definitely. I'd use almost this exact workout for the strength focus. Would layer on goalie-specific athleticism work (we have an entire video on this I'll link at the bottom) and then add additional mobility focus on hips and groins (we have a video on this coming shortly)! The Best Exercises For Goalies to Become More Explosive kzbin.info/www/bejne/nWTIfICwd7R_rac

[@derekhughes244]

@@RelentlessHockey thanks man! Trying to get on a junior team this next season

[@itstherealcrossy]

should i be doing this in-season or off-season?

[@RelentlessHockey]

Sorry we missed this earlier my dude! Both. All pros are using this type of training in-season, off-season you can just hit it more aggressively and layer in more conditioning/athleticism work.

[@JackEL]

Headphones on I thought there was an ice cream truck behind me listening to this Who the heck chose the audio sound effects lol

[@st.paulmn9159]

External hip rotators Stretch If your hips are fccked up from lack of movement, you ain’t gonna be recruiting those muscles

[@harrywolf7271]

Hey kyle whats the best workout split for off season?

[@RelentlessHockey]

Hey dude! Check out this article, we explore this concept: www.relentlesshockey.com/post/workouts-for-hockey-players

[@purafiedmanic7408]

Hey Kyle, I was just wondering how many sets do I do for block B?

[@RelentlessHockey]

Hey! At least 3 sets for each block, probably 4 for Block A (depending on time) and then 3 for Block B.

[@purafiedmanic7408]

@@RelentlessHockey ok thank you, and also for block A and B, would I do all the wourkouts once and repeat till 3 or 4 sets or do I do each one individually for 3-4 sets

[@jaketash6076]

Could you name some alternatives if we don't have the Equipment for the Half Kneel Row?

[@ruzzcraze1862]

Lats(the target muscle of that excersie) are most optimally trained in that type of movement pattern. You could use a pulley/resistance band to pull in a similar motion, and Pendlay rows/ upright rows if you cant do some type of high to low pull.

[@BenBreeg1138]

He gave a bunch. Pull-ups, inverted rows, TRX rows.

[@RelentlessHockey]

Other comments here are great. Need a pull-based exercise, consider getting a band that you can attach to the door if you're at home.

[@maxjohnson1454]

Should I only be doing full body workouts for hockey instead of say a PPL split?

[@RelentlessHockey]

Great question. We solely go full body instead of splits because of how integrated hockey players need to be. PPL is definitely better for bodybuilding where you're crushing all "push" muscles for example and the workout compounds to create a training stimulus, and then gives you days to recover - but for hockey players, lower once a week isn't enough, and we want to create more integrative workouts that will allow them to put chains together and not just focus on one part at a time. Tough to answer in a YT comment, but we'll try to write an article on this.

[@maxjohnson1454]

@@RelentlessHockey thansk

[@lilpip6408]

This is so awesome thanks! I just have one question though. I just did 3 sets of the half and I checked my heart rate immediately after and it’s just barley 60%. I thought I was workout pretty hard. Does heart rate matter a lot?

[@RelentlessHockey]

Hey dude, this does seem low - especially if you included the jumps. I would have expected it more in the mid-7s. Maybe try to shorten rest time between reps? Saying that, our goal isn't really an aerobic response here - if you're developing the strength that translates, we're happy - then we can target aerobic demands later.

[@lilpip6408]

@@RelentlessHockey ok cool. Thanks!

[@kylenicol3621]

what reps should be done for every exercise, the only mention of reps were for the trap bar DL.

[@RelentlessHockey]

Hey buds! We updated this video with time stamps and reps!

[@4headpepel351]

How many times am I supposed to do the superset?

[@RelentlessHockey]

Probably 3-4 sets per block is ideal. Often we'll run 4 sets on the first block, then 3 on the next.

[@Palms66]

3 questions How many sets do we do? How long do we rest between each set? What’s the preferred weight what does that depend on?

[@nath4544]

hi! 4 set for a normal workout 1min10-1min30 for a rest go with how you feel, target a weight that you are able to do all your reps no less or more, the weight depend of your personal weight :))

[@trongaming457]

6 reps of how many?

[@lacrosse.training]

Do Lacrosse Now.

[@RelentlessHockey]

OMW.

[@X_X995]

Yes

[@sportspage936]

Ynn GF

[@geraldvaughn8403]

No. Talk to anyone at the gym.

[@priyomm.2700]

talks too much

[@RelentlessHockey]

lol we'll work on that..