Strength Training for Ice HockeyHow to Gain Strength, Speed and Power to

Dominate the Competition

Yunus Barisik, C.S.C.S.Hockey Strength Coach

www.Next-Level-Athletics.com

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

Common Off-Ice Training Mistakes

• Getting tired, not better• Training for appearance, not performance• Doing stupid s**t that gets you injured• Not getting strong!!!

The 8 Factors Every Strength Training Program MUST Have

1. Power

• Lower Body Training2. Knee Dominant Exercises3. Hip Dominant Exercises

• Upper Body Training4. Horizontal Pushing Exercises5. Horizontal Pulling Exercises6. Vertical Pushing Exercises7. Vertical Pulling Exercises

8. Core Training

Power – Developing the Most

Lethal Quality in Hockey

Why You Need Power

• Change of direction

• Checking

• Shooting• Transitions

-> #1 physical quality for hockey players

Common Power Training Mistakes• Doing power exercises late in a workout• High reps / long duration• Not moving the weight as fast as possible• Too heavy

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

-> less injury risk for athletes• Pulls and high pulls

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

Med Ball Throws• Linear (straight ahead) • Rotational

Lower Body Training – Building Brutally Strong Hips and Legs

Why You Need Lower Body Strength• More force + good skating technique = speed• Balance (harder to knock off the puck)• Hitting, changing directions, shaking off opponents

Common Lower Body Training Mistakes

• Overemphasizing quads• Neglecting glutes and hamstrings• Focusing on machines

Knee Dominant Exercises• Squats-> front, back, box, hip belt

• Split squats-> rear foot and front foot elevated

• Lunges-> reverse, walking

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

Upper Body Training – Assembling Your

Indestructible Body Armor

Why You Need Upper Body Strength• Push, grind against and remove opponents from puck

along boards and in corners

• Add solid muscle on your frame

-> injury-proofing your body for collisions

Common Upper Body Training Mistakes

• Overemphasizing ”show muscles”-> chest, arms, shoulders, abs• Neglecting back• Weak in overhead movements

Horizontal Push Exercises• Bench presses-> flat bench, incline, floor press

• Push-ups-> weighted, on rings

Horizontal Pull Exercises• Rows-> barbell, T-bar, dumbbell, cable, inverted

Vertical Push Exercises• Overhead presses-> military press, push press

• Landmine presses-> half-kneeling, standing

• Chin-ups-> overhand, underhand, neutral grip, on rings-> weighted!

• Pulldowns

Vertical Pull Exercises

Core Training – Creating a Freaky Strong Mid-Section

Why You Need Core Strength• Helps transfer force from lower body to upper body

during athletic movements-> ex. skating, shooting pucks, lifting weights• Helps produce force• Stabilizes the spine to protect against injury

Common Core Training Mistakes• Training too often• Training infrequently-> ”Big barbell lifts are enough”• Doing too many reps per set and total reps-> i.e., not going heavy/challenging enough!

Linear Core Exercises• Ab wheel rollouts• L-sit• Dragonflag• Ring work!

(Anti-)Rotational Core Exercises• Cable lifts and chops• Pallof presses

Final Summary• The ”Great 8” movement categories-> power, knee dominant, hip dominant, horizontal push & pull, vertical push & pull, core (linear & rotational)• Free weights-> barbells, dumbbells, advanced bodyweight movements

Get STRONG!!!

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

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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