2020 pirate hockey summer training · 2020. 6. 4. · 2020 pirate hockey summer training the goal...

2020 Pirate Hockey Summer TrainingThe goal of our summer training program will be to help players build

strength and stamina for the upcoming season. Below is a table for players to track their improvement through the program. All players who

successfully complete the program will have their name placed on a banner inside the arena to recognize their accomplishment as well as a custom t-shirt. Due to our late start this year only must complete the form through

week 14.

Mon Tues Wed Thurs Fri Sat Sun

week 1, 6/8-6/14 Workout Sets Reps Rest

Bodyweight Squats A 3 20-30 60 secs

Superman Holds A 3 20-30 secs 60 secs

Push Ups A 3 8-15 60 secs

Walking Lunges A 3 8-15/Leg 60 secs

Wide Stance BD Squats B 3 20-30 60 secs

Partner Towel Res Rows B 3 8-15/side 60 secs

Bench Dips B 3 8-15 60 secs

Bodyweight Split Squats B 3 8-15/Leg 60 secs

Alt Reverse Lunges C 3 8-15/Leg 60 secs

Superman Reps C 3 15-20 60 secs

Close Grip Push Ups C 3 8-15 60 secs

Russian Step Ups C 3 8-15/Leg 60 secs

week 2 6/15-6/21 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off













week 3, 6/22-6-28 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off











NORTH METRO SUMMER PROGRAM

Workout A Off Workout B OffPhase N Week 1-Week 3

Off OffWorkout C

Dustin

Underline




week 4, 6/29-7/05 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off

Front Foot Ele Split Squats A 3 8-15/Leg 60 secs

Bird Dogs A 3 15-20/Side 60 secs


Sprinter Step Ups A 3 8-15/Leg 60 secs

Bicycle Crunches A 3 15-20/Side 60 secs

Pike Push Ups B 3 8-15 60 secs

Partner Towel Res Rows B 3 15-20/Side 60 secs

Prisoner Squats B 3 15-20 60 secs

Single Leg Calf Raises B 3 8-15/Leg 60 secs

Plank B 3 30-40 Sec 60 secs

Y-T-W's C 3 10 sec/Letter 60 secs

Wide Gripe Push Ups C 3 8-15 60 secs

Bodyweight Lat Reach Lunge C 3 8-15/Leg 60 secs

Bodyweight Split Squats C 3 8-15/Leg 60 secs

Side Plank C 3 15-20/Side 60 secs





















Phase M Week 4-Week 6














week 7 ,7/20-7/26 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off

Shrimp Squats A 3 4-8/Leg 60 secs


Bodyweight Lat Reach Lunge A 3 8-15/Leg 60 secs

Bodyweight Inv Row w/Grip A 3 8-15 60 secs


Chin Ups B 3 4-8 60 secs

Close Grip Push Ups B 3 8-15 60 secs

Bodyweight Forward Lunges B 3 8-15/Leg 60 secs

Single Leg Hip Thrust B 3 8-15/Leg 60 secs

Plank w/ Lower Body Rotations B 3 12-15/Side 60 secs

Stop and Go Push Ups C 3 4-8 60 secs


Bodyweight Reach Lunge C 3 8-15/Leg 60 secs

Single Calf Raises C 3 8-15/Leg 60 secs

V-Ups C 3 8-15 60 secs










Phase Y Week 7-Week 9


























Split Squat Jumps A 3 4-8/Leg 60 secs

Push Ups w/Feet Elevated A 3 8-15 60 secs

Alt Prisoner Rev Lunges A 3 8-15/Leg 60 secs


Side to Side Walking Plank A 3 12-15/Side 60 secs

Plyo Push Up - Plyo Clap B 3 4-8 60 secs

Archer Squat B 3 8-15/Leg 60 secs

Hindu Squats B 3 8-15 60 secs

Reverse Snow Angels B 3 5-10 60 secs

Russian Twist B 3 12-15/Side 60 secs

Plyo Chin Ups C 3 4-8 60 secs

Prisoner Step Ups C 3 8-15/Leg 60 secs

Close Stance Squats C 3 20-30 60 secs

Phase H Week 10-Week 12

Dive Bombers C 3 5-10 60 secs

Reverse Crunches C 3 12-15 60 secs



































Burpee w/Plyo Push Up A 3 8-10 60 secs

Vertical Jumps A 3 8-10 60 secs

Full Sit Ups A 3 8-10 60 secs

Phase A Week 13-Week 15

Push Up w/ Bird Dogs A 3 8-10 60 secs

BW Speed Squats A 3 8-10 60 secs

Toe Touches A 3 8-10 60 secs

Mountain Climber Burpees B 3 8-10 60 secs

T Push Ups B 3 8-10 60 secs

V-Ups B 3 8-10 60 secs

Alternating T-Stands B 3 8-10 60 secs

Skater Bounds (S to S Skater Hops) B 3 8-10 60 secs

Superman Reps B 3 8-10 60 secs

Jump Back Vertical Jumps C 3 8-10 60 secs

Plyo Push Up - Plyo Clap C 3 8-10 60 secs

Plank w/Elbow to Knee Touches C 3 8-10 60 secs

Single Hip Thrust C 3 8-10 60 secs

Broad Jumps C 3 8-10 60 secs

Burpees C 3 8-10 60 secs




















week 15 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off




















week 16 Workout Sets Reps Rest Workout A Off Off Workout B Off Off Off

Push Up Start Sprint A 4 10 yds 60 secs

Seated Turn Around Sprint A 4 15 yds 60 secs

Close Grip Push Ups A 2 8-15 60 secs

Reverse Snow Angels A 2 8-15 60 secs

Plank A 2 45-60 secs 60 secs

Vertical Jump into Sprint B 4 10 yds 60 secs

Forward Jumping Single Leg into Sprint B 4 15 yds 60 secs

Speed Push Ups B 2 8-15 60 secs


Plank Jacks B 2 45-60 secs 60 secs













Phase P Week 16-Week 18











Player Signature Parent Signature

2020 pirate hockey summer training · 2020. 6. 4. · 2020 pirate hockey summer training the goal...

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