MBSC's Hockey Strength and Conditioning Program (12 Weeks) 0 0 Before getting into the the program, it is very important to remember quality over quantity while completing these exercises. Read and watch the demonstrations carefully, and make sure you are able to do all of the reps and sets that are required. If something doesn't work logistically or you are limited for some reason, we have included alternative exercises for you to do, but most importantly, if an exercise hurts, don't do it. The principle of this program is progressive overload, however, exercise form is always the #1 priority. Progressive overload means always trying to get better from week to week. If a repetition range stays the same from the week prior, try to add 5 pounds or use a more challenging position. Body weight exercises such as chinups, pushups, and ring rows can be progressed by adding weight belts, chains, plates, etc. However, this increase in weight or challenge should NEVER come at the expense of safe form. Our Hockey Strength and Conditioning program includes 4 days of Hockey specific speed/agility work, lifting, and conditioning. Now you may be confused how there can be hockey specific speed/agility drills in an off-ice program, but we have several drills that strengthen all skating actions and increase speed on the ice. Here's what to expect throughout the week: - Before all of the sessions, we have included a Foam Roll, Mobility, and Warm Up routine. On typical days our hockey players will spend 5 minutes Foam Rolling all areas included in the program, about 5 minutes going through our Mobility Drills, and about 10 minutes going through the Warm Up. The Warm Up will always include 1 set of our Lunge Matrix (split squat, lateral squat, rotational squat, and reaching SLDL) along with 2 to 3 sets of Power Work. Power Work consists of Medicine Ball Throwing and Jumping or Bounding variations. - If you are someone who does not tolerate impact, omit the Medicine Ball work and Jumping. - On Lift Days: After completing the Warm Up, we have 3 circuits of lifting consisting of lower body, upper body, and core exercises. Following the lift, we have included conditioning, that we highly recommend you complete! As mentioned above, safe exercise form is always the #1 priority, so be sure to pay attention to every demonstration and think about the descriptions carefully.

Purchase Plan

Total cost: $120.00

MBSC's Hockey Strength and Conditioning Program (12 Weeks)

12 Weeks / 4 Days per Week / Intermediate

Why Purchase

Our 12 Week Hockey Program is the same program we use at MBSC with all of our hockey populations, ranging from elite high school, to the olympic and professional levels. The program contains three 4-week phases, with each new phase adding variation, progression, and different stimuli to avoid plateaus and allow for adaptation.

How will this program make me a better hockey player?

This program is designed to keep you healthy, by enhancing your range of motion, power, strength, quickness, conditioning, and several other qualities related to hockey. We can all agree that the best hockey players are the healthiest. This program will maintain/improve your health while enhancing your speed and power, strength, and conditioning. The program prioritizes quality over quantity and we have selected the exercises and associated sets and reps very carefully for a reason. Doing the exercises incorrectly will defeat the purpose and you will not receive the desired result and adaptation. Quality over Quantity always.

Where do I access this program?

Follow the link we have provided here (https://www.exercise.com/app) and also visit the App Store on your iPhone or Android and search “Exercise.com”. There you can download the mobile app, sign in, and find your purchased program.

I just bought the program, and am confused about the structure of it?

Starting with foam rolling and ending with “Reaching SLDL” constitutes our warm up. This should be completed 1 time through. From there, we have included Speed Work and 4 circuits or supersets. The Speed work on days 1 and 3 consist of Linear Acceleration and Sprinting Mechanics while Days 2 and 4 focus on Lateral Speed, Agility, and Change of Direction. Next is the Light Implement Power circuit, where you will be throwing med-balls and jumping, hopping, and bounding in a controlled and safe manner. After that you will strength train. The strength portion consists of 3 circuits or supersets typically of 2-3 exercises. Take the first block for example: Hang Clean 3 x 5, Inline Chop 2 x 8ea, Front Plank 2 x :15. You would do 5 reps of the clean, then do 8 reps of the Chop each side, and finally finish with a :15 Front Plank. Go through that circuit twice and then move on to the next. The chainlinks in the program indicate which exercises are parts of a superset.

How does the program finish each day, do I condition, do I stretch afterwards?

We have included Conditioning every day that we highly recommend you complete. The conditioning is programmed specifically for the demands of hockey, including Slideboards and Running. If you have time to stretch after, simply follow the Warm Up protocol provided at the beginning of the workout.

How are Phases 1, 2 and 3 Different?

Phase 1 is what we would call an Accumulation phase. It includes more volume and less intensity and gives you an opportunity to acclimate and adapt to our programming. Phase 2 has a Strength emphasis and Phase 3 has a Power emphasis. Just like our athlete program, there are 4 days a week of Warm Up, Power Work, Lifting, and Conditioning.

If I have any questions, or need help, who can I reach out to?

Email Ken Whittier @ kmwhitti16@gmail.com or Steve Bigelow @ stpbigelow@gmail.com

About Michael

Michael Boyle

Michael Boyle is one of the foremost experts in the fields of Strength and Conditioning, Functional Training and general fitness. He currently spends his time lecturing, teaching, training and writing. In 1996 Michael co founded Mike Boyle Strength and Conditioning, one of the first for-profit strength and conditioning companies in the world. Prior to Co- founding Mike Boyle Strength and Conditioning, Michael served as the Head Strength and Conditioning Coach at Boston University for 15 years, also for the past 25 years he has been the Strength and Conditioning Coach for Men's Ice Hockey at Boston University. Mike also was the Boston Red Sox strength and conditioning coach in 2013 that won the World Series. In addition to his duties at Boston University and the Red Sox, from 1991-1999 Boyle served as the Strength and Conditioning Coach for the Boston Bruins of the National Hockey League. Michael was also the Strength and Conditioning Coach for the 1998 US Women's Olympic Ice Hockey Team, Gold Medalists in Nagano and 2014 Silver medalists in Sochi, and served as a consultant in the development of the USA Hockey National Team Development Program in Ann Arbor, Michigan.

Purchase Plan

Total cost: $120.00

About Michael

Michael Boyle