Intermediate program

This program is suitable for those with at least 6 months experience doing strength training.

The last 2 reps should feel challenging in each set so make sure you use the suitable weight within the rep range suggested. You can progress by increasing the reps (i.e. 8 to 10/12) or you can increase the weight (i.e.1-5kg) or any of the other ways previously explained.

** Please make sure you wait for the videos to load and buffer.

Optional additional conditioning: 

If you want to add an extra element of conditioning/endurance then I would suggest some short but high intensity interval training such as burpees, skipping, rowing, sprints (with little rest), but only AFTER you have completed the strength training. This could be by using the TABATA method (20 seconds of burpees followed by 10 seconds of rest and repeat this up to 8 times for a total of 4 minutes).

Phase 1- Strength endurance circuits

Sets: 3

Reps: 12-15 each

Tempo: moderate pace (2 counts lower, 1 count lift)

Weight: Mainly bodyweight

Warm up & mobility drills (5-10 minutes)

Strength circuit (25-30 minutes)

Exercise list:

1A. Glute bridge march (10-12 each)

1B. Side plank lifts (8-12 each)

1C. Step ups (8-12 each side)

1D. Pushup (12-15)

1E. Spider climbs (10-12 each side)

1F. Twist on ball with weight (10-12 each)

1G. Lunge twist (10-12 each)

1H. Burpee (10-15)

* Complete all exercises after each other with as little rest as possible. Rest for 1-2 minutes after each round then complete a total of 3 rounds.

Exercise demo's:

Static stretching (& foam rolling); 5-10 minutes

Phase 2- Strength

Sets: 3

Reps: 6-10 each

Tempo: slow pace (3 count lower, 1 count lift)

Weight: 80-85% of 1RM (maximum weight for 1 rep)

This phase has two workouts so complete workouts A and B alternatively. For example on week 1 Monday you will workout A then Wednesday you will do workout B and Friday you will do workout A, then on week 2 Monday you will do workout B, etc.

Warm up & Mobility (5-10 minutes)

Strength (35 minutes)

Workout A

Exercise list:

1A. 1 arm lift plank (3 x 6-8 each)

1B. Tall kneeling pallof press (3 x 6-8 each)

2A. DB or KB reverse lunge (3 x 6-10 each)

2B. Tall kneeling row (3 x 8-10)

3A. Romanian deadlift (3 x 6-10)

3B. Standing DB or KB overhead press (3 x 6-10)

* A and B means repeat straight after each other without rest, then rest up to 1 minute between each set. Complete all 3 rounds before moving to the next set.

Exercise demo's:

Workout B

Exercise list:

1A. Side plank with rotation (3 x 6-10 each side)

1B. Ball rollout (3 x 8-10)

2A. Leg curl (3 x 8-10)

2B. T Pushup (3 x 6-8 each side)

3A. Front squat (3 x 6-10)

3B. Assisted chin-up; neutral grip (3 x 6-10)

* A and B means repeat straight after each other without rest, then rest up to 1 minute between each set. Complete all 3 rounds before moving to the next set.

Exercise demo's:

Optional high intensity (i.e. tabata sprints, skipping, burpees, etc); 4-5 minutes

Static stretching (or foam rolling), 5-10 minutes

Phase 3 - Strength & Power

Sets: 3

Reps: 5-8 reps (Power); 8-12 each (Strength)

Tempo: fast pace (1 count lower, 1 count lift)

Weight: 60-70% of 1RM (maximum weight for 1 rep)

This phase has two workouts so complete workouts A and B alternatively. For example on week 1 Monday you will workout A then Wednesday you will do workout B and Friday you will do workout A, then on week 2 Monday you will do workout B, etc.

Warmup & mobility (5-10 minutes)

Workout A

Power (5-10 minutes)

1. Split jump: 3 x 10-16 (5-8 each)

2. One arm KB swing: 3 x 6-10 each

Strength (35 minutes)

Exercise list:

1A. Tall kneeling chop (3 x 8-10)

1B. Jack-knife (3 x 8-12)

2A. Bulgarian lunge (3 x 8-12 each leg)

2B. 1 arm suspension row or  1 arm KB row (3 x 8-12)

3A. Sumo Deadlift (3 x 8-12)

3B. 1 arm Push press (3 x 8-12 each)

* A and B means repeat straight after each other without rest, then rest up to 1 minute between each set. Complete all 3 rounds before moving to the next set.

Exercise demo's:

Workout B

Power (5-10 minutes)

1. Lateral hops: 3 x 10-16 (5-8 each)

2. Kettlebell Clean: 3 x 6-10 each

Strength (35 minutes)

Exercise list:

1A. 2 point superman (4-6 each side)

1B. Elevated dumbbell row (3 x 8-12)

2A. Single leg deadlift (3 x 8-12 each)

2B. Decline Pushup (3 x 8-12)

3A. Alternate lunge (3 x 8-12 each side)

3B. Assisted chinup; overhand grip (3 x 8-12)

* A and B means repeat straight after each other without rest, then rest up to 1 minute between each set. Complete all 3 rounds before moving to the next set.

Exercise demo's:

Optional: high intensity training (i.e. 30-60 seconds hard, 30-120 sec easy sprints, tabata, etc)

Static stretching & foam rolling (5-10 minutes)

Maintenance (for speed & in-season phases):

Sets: 2-3

Reps: 5-8 reps (Power); 10-15 each (Strength)

Tempo: moderate pace (2 count lower, 1 count lift)

Weight: 60% (Power); 75-80% (Strength) of 1RM (maximum weight for 1 rep)

You can choose the exercise you want to do from the suggested exercises that you have done before. Remember to change the program every 4-6 weeks by either changing the rep range, increase weight, decrease rest, change exercises, change grip, etc. During the in-season you will drop the volume so if you have been doing 3 sets per exercise in pre-season you might do only 2 sets per exercise and if you were training 3 times a week you might only train  twice a week during the in-season.

Warmup and mobility/ foam rolling (5-10 minutes)

Power (5-10 minutes)

Choose 1-2 of the below:

  • Pogo jumps
  • Jump squats
  • Clean
  • Clean & press
  • Pull throughs
  • KB swings
  • Medicine ball overhead pass
  • Medicine ball under throw
  • Medicine ball chest pass
  • Medicine ball squat and chest throw
  • Medicine ball slam
  • Medicine ball rotational throw

Strength (35 minutes)

Exercise 1A:

Choose 1 from the below:

  • Plank with 1 arm raise
  • Side plank lifts
  • Side plank hold with rotation
  • Jack-knife
  • 2 point superman

Exercise 2A:

Choose 1 from below:

  • Tall kneeling pallof press
  • Ball rollout
  • Tall kneeling chop
  • Elevated DB/KB row
  • Russian twist on ball

Exercise 1B:

Choose 1 from below:

  • Romanian deadlift
  • Leg curl
  • Sumo/trap deadlift
  • Single leg deadlift
  • Step ups

Exercise 2B:

Choose 1 from the below:

  • Reverse lunge
  • Front or back squat
  • Bulgarian lunge
  • Alternate lunge
  • Side lunge

Exercise 1C:

Choose from 1 of the below:

  • T Pushup
  • Pushup
  • Decline pushup
  • Standing DB or KB press
  • DB or KB push press (or 1 arm)

Exercise 2C:

Choose from 1 of the below:

  • Tall kneeling row
  • Kneeling pulldown
  • TRX row (low)
  • 1 arm staggered row (KB)
  • Assisted chinup (neutral or overhand grip)

Static stretching & foam rolling (5-10 minutes)

Downloads

Copyright 2018 - hockeyperformanceacademy.com - All Rights Reserved