2 Day In Season Maintenance Workout for Hockey

This workout is for you hockey players out there. This is a 2 day split workout designed specifically to boost power and speed without sacrificing recovery needed for practices and schedules. Its very important not to overtrain, especially during playoff season so this workout is designed specifically for that reason.

The workout will use higher than normal repetition ranges with moderate resistance. This will allow you to keep up your cardio and endurance while at the same time, improving strength, balance and power.

Here is the training sequence:

Day 1
Workout A

Day 2
Day 3
Day 4
Workout B
Day 5
Day 6
Day 7

Legs/ Shoulders/ Triceps /Abs

Repeat Cycle

Workout Scenarios:

- Workout A on Monday and Workout B on Thursday

- Workout A on Tuesday and Workout B on Friday

- Any 2 day split based on practice and game schedule should be adequate.

Let's take a look at the workout:

Workout Points



Hockey season/Playoffs


Maintain power and strength without overtraining due to schedule/practices


- 2 workouts weekly

- 1/2 body part trained at each workout

- 2 exercises per body part

-Medium and high repetition range

- Heavy and medium resistance

- Variable rest periods - matching repetition scheme

- Perform 20 to 25 minutes of "light cardio" at the end of each workout. No need to use high intensity cardio here, practices and games provide schedule should be adequate


Weight Increments: Once you are able to complete all repetitions on your last set (unassisted), increase the weight by 10% to 15% for your next workout for the same exercise.

Rest: As indicated below, rest the recommended time in between sets. Once an exercise is complete, immediately set up and perform the next exercise.

Drink plenty of water before, during and after the workout. (one glass before, two during and one immediately after).

Workout A - Legs / Shoulders / Triceps / Abs
Exercise Sets Repetitions Rest Periods
Barbell squats 4 10 2 minutes
Leg press 4 25 2 minues
Seated dumbbell press 4 10 2 minute
Alternate front raises 4 15 1 minute
Bench dips 4 Failure 1 minute
Triceps cable pressdowns 4 12 1 minute
Incline sit ups 4 20 - 30 1 minute
Cardio   20 - 25 minutes  

Workout B - Chest / Back / Biceps / Calves
Exercise Sets Repetitions Rest Periods
Barbell bench press (medium grip) 4 8 1 minute
Incline dumbbell press 4 12 1 minute
Barbell bent over rows 4 10 1 minute
Lat machine pull downs 4 15 1 minute
Barbell curls 4 8 1 minute
Preacher curls 3 15 1 minute
Cable crunches 3 15 1 minute
Seated calf raise 4 20 1 minute
Cardio     20 to 25 Minutes

The important thing to remember is to not overtrain. The workout uses only two leg movements per week. Legs are the most important element in hockey so if your legs are strained, sore and tired, you can't play. Give your legs at least two days rest before skating.

Also remember to not go overboard with the cardio. Keep it light to moderate - You want to save your strength and legs for game day!

For general workout logs, please see this page here.

If you have any questions about this program, please email me at:

buildingmuscle101 @ vianet.ca (please excuse the spaces - avoid spam bots)

Related Articles

How to improve your speed

How to use weight training to boost speed levels

Plyometrics 101

Technique to immediately improve strength and power

All the best,


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