strength training for ice hockey

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Strength Training for Ice Hock

How to Gain Strength, Speed and Power to

Dominate the Competition

Yunus Barisik, C.S.C.S.

Hockey Strength Coach

www.Next-Level-Athletics.com 

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A Quick About Me

• Certified Strength and Conditioning Specialist (NSCA)

• Head S&C Coach for a youth hockey organization

in Espoo, Finland

•

Trained hundreds of hockey players in… - Finnish Elite League

- U17, U18, U19 & U20 National Team

- NCAA D1

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Common Off-Ice Training Mista

• Getting tired, not better

• Training for appearance, not performance

• Doing stupid s**t that gets you injured

• Not getting strong!!!

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The 8 Factors Every Strength Tra

Program MUST Have

1. Power

• Lower Body Training

2. Knee Dominant Exercises

3. Hip Dominant Exercises

• Upper Body Training

4. Horizontal Pushing Exercises5. Horizontal Pulling Exercises

6. Vertical Pushing Exercises

7. Vertical Pulling Exercises

8. Core Training

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Power – 

Developing the Most

Lethal Quality in Hockey

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Why You Need Power

• Change of direction

• Checking

• Shooting

• Transition

-> #1 physical quality for hockey players

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Common Power Training Mist

•

Doing power exercises late in a workou• High reps / long duration

• Not moving the weight as fast as possib

• Too heavy

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Olympic Lifts

•

Clean, jerk and snatch• ”Hang” and ”power” variations

-> less injury risk for athletes

• Pulls and high pulls

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Jumps

•

Bilateral (jumps) -> vertical, box, broad• Unilateral (hops, bounds)

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Med Ball Throws

•

Linear (straight ahead)• Rotational

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Lower Body Training – 

Building Brutally Strong Hips and

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Why You Need Lower Body Stre

• More force + good skating technique = speed

• Balance (harder to knock off the puck)

• Hitting, changing directions, shaking off oppo

d

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Common Lower Body

Training Mistakes

• Overemphasizing quads

• Neglecting glutes and hamstrings

•

Focusing on machines

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Knee Dominant Exercises

• Squats

-> front, back, box, hip belt

• Split squats

-> rear foot andfront foot elevated

• Lunges

-> reverse, walking

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Hip Dominant Exercises

• Deadlifts

-> straight bar or trap bar-> off the floor, off blocks/pins/mats (elevated)

• Romanian deadlifts

• Back extensions

• Hip thrusts

• Glute ham raises

• Valslide leg curls

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Upper Body Training – 

Assembling Your

Indestructible Body Armor

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Why You Need Upper Body Stre

• Push, grind against and remove opponents fr

puck along boards and in corners

• Add solid muscle

on your frame

-> injury-proofing

your body for

collisions

C U B d

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Common Upper Body

Training Mistakes

• Overemphasizing ”show muscles” 

-> chest, arms, shoulders, abs

• Neglecting back

• Weak in overhead movements

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Horizontal Push Exercises

• Bench presses

-> flat bench, incline, floor press

• Push-ups

-> weighted, on rings

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Horizontal Pull Exercises

• Rows

-> barbell, T-bar, dumbbell, cable, inverted

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Vertical Push Exercises

• Overhead presses

-> military press, push press

• Landmine presses

-> half-kneeling, standing

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• Chin-ups

-> overhand, underhand, neutral grip, on rings

-> weighted!

• Pulldowns

Vertical Pull Exercises

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Core Training – 

Creating a Freaky Strong Mid-Se

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Why You Need Core Strengt

• Helps transfer force from lower body to uppe

during athletic movements

-> ex. skating, shooting pucks, lifting weights

• Helps produce force

• Stabilizes the spine to protect against injury

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Linear Core Exercises

• Ab wheel rollouts

• L-sit

• Dragonflag

• Ring work!

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(Anti-)Rotational Core Exercis

• Cable lifts and chops

• Pallof presses

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Final Summary

• The ”Great 8” movement categories 

-> power, knee dominant, hip dominant, horizonta

pull, vertical push & pull, core (linear & rotational)

• Free weights

-> barbells, dumbbells, advanced bodyweight move

Get STRONG!!!

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Training Program Example

Day 11) Power Clean 5x2 (Power)

2a) Front Squat 3x5 (Knee Dominant)

2b) Chin-Up 3x5 (Vertical Pull)

3a) Back Extension 3x10 (Hip Dominant)

3b) ½ Kneeling Landmine Press 3x8 (Vertical Pu

3c) Ab Wheel Rollout 3x8-10 (Linear Core)

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Training Program Example

Day 21) Box Jump 4x3 (Power)

2a) Trap Bar Deadlift 4x3 (Hip Dominant)

2b) DB Bench Press 4x5 (Horizontal Push)

3a) DB Reverse Lunge 3x8 (Knee Dominant)

3b) V-Handle T-Bar Row 3x10 (Horizontal Pull)

3c) Pallof Press 3x8 (Anti-Rotational Core)

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What Next?

• If you enjoyed Strength Training for Ice Hockey

leave a positive review

• If you have any questions, please post them in

discussion area

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What Next?

• For more awesome information on strength traini

improving athleticism for hockey players, visit:

www Next-Level-Athletics com

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What Next?

For hockey-specific, done-for-you off-ice training progra

GUARANTEED to make you stronger, faster and more powecheck out:

www.NextLevelHockeyTraining.com 

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Strength Training for Ice Hockey:

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