Hockey Lower Body Explosive Power Workout 🏒 [Off-Season Training]

💥FREE Explosive Hockey Speed Package: www.hockeytraining.com/free-s...
Get The Off-Season Domination 2019 Program:
www.hockeytraining.com/osd19-...
What's up hockey player!
Coach Garner here, and in this video, I am going to run you through an explosive speed workout taken directly from our 2019 Off-Season Domination System.
Let's get right into it...
The Workout:
A1: BB Bulgarian Split Squat: 5 x 3/leg (15 secs rest)
A2: Depth Box /jumps: 5 x 3 (2 mins rest)
B1: BB Conventional Deadlift: 5 x 3 (15 secs rest)
B2: Broad Jump: 5 x 3 (2 mins rest)
C1: Front Foot Elevated DB Reverse Lunge: 3 x 8/leg (30 secs rest)
C2: One-Leg One-Arm DB Romanian Deadlifts: 3 x 8/leg (30 secs rest)
C3: Standing Calf Raise: 3 x 15 (90 secs rest)
Get The 2019 Off-Season Domination System:
www.hockeytraining.com/osd19-...
Thanks for watching our hockey training speed workout!
WEBSITE: www.hockeytraining.com/programs/
INSTAGRAM: / hockeytrainingtips
FACEBOOK: / officehockeytraining

[@hockeytraining]

🔥 FREE Explosive Hockey Speed Package: www.hockeytraining.com/free-speed-package 🚨 Get The Off-Season Domination 2019 Program: www.hockeytraining.com/osd19-program

[@adamsalim2989]

Awesome video coach, I’ll use this for my summer work out for sure!

[@chrisbauman2562]

Love these excersizes

[@Wamarahe]

Good clear straight forward exercises. Thank you .

[@petercastellano4111]

really good set of exercises. doing this tomorrow!

[@hockeytraining]

Go get it 💪

[@kevinmurrin8925]

This video really helped me out

[@michaelmiele474]

i think they all dooo

[@Eric-tf4il]

Do you alternate exercise or do you do all of your sets for one exercise and move to the next?

[@jonathansteenstrup422]

Are all exercises same amount of reps and sets? How much rest between every superset? And also how heavy should you lift?

[@andrewmurray1857]

Hey dan. Im 14 and Ive decided to make an offseason training plan from now on til the season start. Im kind of a newbie so im just wondering if im doing anything that may slow down my training. I like to do strength training every day except for one day a week (rest day) as well as a second workout that could include conditioning, quick feet, balance, and speed and running. It looks like this: Monday: lower body then balance and quick feet drills Tuesday: full body then conditioning workout Wednesday: upper body shot workout then speed workout Thursday:lower body explosiveness then balance and quick feet drills Friday: rest day Saturday: full body then conditioning workout Sunday: upper body contact workout then speed workout So basically, im pretty used to this much training so it doesnt feel like to much but at the same time im wondering if im giving myself enough time to grow and rest. Here are my questions: 1. Should i spread my workouts out a bit more so i dont have two workouts a day since there are lower body exercises every single day? 2. How could i include an ab workout as well as an arm workout to this plan? Thanks

[@hockeytraining]

Hey Andrew, Take the guess work out of your off-season programming and check out this article I wrote: www.hockeytraining.com/designing-off-season-program/

[@gryp255]

At what age do you recommend starting weight training?

[@elliotwilliamson2114]

Just found this and it seems sick, full of efficient exercises. Really like it. I was wondering if there’s a certain time to start going into hockey specific workouts. Like I don’t have a crazy amount of overall strength and I was thinking probably start with general, common overall exercises. After I build up a good amount of overall strength, then start going into hockey specific workouts and exercises. I thought it’s good to have overall strength and strength in hockey specific areas. Do you have any say on this? Thanks!

[@hockeytraining]

Hey Elliot, I usually build up youth athletes from a bodyweight-only strength perspective until they are 14, at this point they have a high-degree of general strength. Then, each and every off-season after that we spend the first 3 phases on building general strength and finish with the final 3 phases on specific strength.

[@elliotwilliamson2114]

Thanks, so it’s good to have a balance between specific and general strength?

[@harrysmith864]

hey i’m trying to build hip strength same with core to bring my game to the next level. i’ve had troubles with my quads getting sore easy on the ice and not having the longevity i should have with it. my diet is pristine so it’s weird for a 15 year old boy to have that issue. i squat heavy compared to anyone else in a walk in the park and endurance wise my squat is still superior but on the ice my legs give out. just wondering how i can add and bring my speed to the next level. i also have had hard troubles with turns and some balance issues on the ice so from my research (and body evaluation) my hips and core are not on par. to sum it up how can i work on this at home over the next 6 months and make myself faster. going from second year bantam to first year midget i need to make AAA and to do so my speed and balance must be atleast middle of the pack

[@hockeytraining]

Hey there, Check out our follow along hip and core routines over on Hockey Training TV -- Perform those 2-3x per week and you should see improvement very shortly: www.hockeytraining.tv

[@Ibanesastian]

awesome workout. any tips on how much weight should be used, also in relation to the different exercises?

[@hockeytraining]

Make sure you check this out because it changes in-season/off-season: kzbin.info/www/bejne/rGnJk2qeYtqkiZo&t=

[@jagvirjohal2773]

A lot of nhl player’s offseason involves working out in the morning and then an on ice session later in the day. Is there any logic behind that or is it okay to workout and lift weights following an on ice session. Great video by the way.

[@hockeytraining]

Nothing wrong with that so long as your on-ice session isn't too taxing on your recovery reserves. Lifting weights and doing some skill work is fine, but, lifting weights and then doing hard conditioning is not. I talk about this a bunch here if you want to learn all about it: www.hockeytraining.com/creating-the-perfect-hockey-training-schedule/

[@BransenCannon-tx6tg]

How heavy should I deadlift at 11 years old

[@regyy3019]

The amount that u can

[@noluck4678]

I’m trying to build strength and explosiveness at the same time is this possible should I add strength exercises to this

[@hockeytraining]

Yes it's possible -- but think in terms of full programs and not exercises/workouts. You should check out this article: www.hockeytraining.com/dont-fall-into-this-trap/

[@kashmoney1227]

Are you supposed to rest in between sets or when your transitioning from one type of workout to the next

[@hockeytraining]

All of the rest periods are in the video description 👍

[@ghy703]

Do you have to do it as a Superset?

[@hockeytraining]

Yes, for this one you do. In many cases it doesn't matter, but this is known as a "Contrast Method" where you excite the nervous system with heavy resistance before moving to a bodyweight-only movement. Essentially, by exciting the nervous system first you are able to produce more force during your bodyweight-only movement than you would have if you just went straight to the bodyweight movement first. So if you want to get the most benefits out of this workout, you're going to need to superset them and follow the rest periods accurately.

[@averycung4441]

Hockey Training what is a superset?

[@ghy703]

Are you supposed to have very Heavy Weights or weights thats "light" enough to be super explosive?

[@hockeytraining]

In this style of programming, go heavier.

[@jordanbeagle8226]

are these 5 sets of 3 or 3 sets of 5? The description reads as 5 sets of 3 but that seems backward

[@hockeytraining]

Definitely not backward! To use this methodology properly keep it 5 x 3.

[@pareshrathva4095]

Hii

[@justdohockey87]

I want to ask you a qustion, Do I need to center my body toward my heel when I try to tri-set have to do that for all kinds of lower body workout?!

[@hockeytraining]

No, you should have an even distribution of load/force across your feet -- Don't sit back on your heels.

[@justdohockey87]

Hockey Training I got it!. Thank you for answering the question.

[@luucaslavy2260]

3:55

[@luucaslavy2260]

3:00

[@luucaslavy2260]

2:00

[@milovich7817]

That was sexy and informative at the same time