2 Day In Season Maintenance Hockey Weight Training Workout

hockey workout


This workout is for you hockey players out there. This is a 2 day split hockey weight training 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 Legs / Shoulders / Triceps / Abs
Day 2:
Day 3:
Day 4: Workout B
Chest / Back / Biceps / Calves
Day 5: Cardio
Day 6:
Day 7:
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.

Workout Points

Duration: Hockey season/playoffs
Goal: 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).

The Workout

Workout A - Legs / Shoulders / Triceps / Abs
Exercise Sets Reps Rest
Barbell squats 4 10 1 minute
Leg press 4 25 30 seconds
Seated dumbbell press 4 10 1 minute
Alternate front raises 4 15 30 seconds
Bench dips 4 Failure 30 seconds
Triceps cable pressdowns 4 12 1 minute
Incline sit ups 4 20 - 30 1 minute
Cardio Perform for 20 to 25 minutes at moderate pace.
Workout B - Chest / Back / Biceps / Calves
Exercise Sets Reps Rest
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 Perform for 20 to 25 minutes at moderate pace.

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)

All the best,


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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