Workout Routine

Hockey Fall/Winter season

by JimBlitz

Heavy lifting upper/lower for two days, explosive/isolation movements for the next two days. Abs and grip mixed in. Add cardio during the week and around games. Walking/stretching/yoga on game days and/or days off.

Workouts

Monday

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

squat

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

lunge

3 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

trap bar deadlift

3 sets

plank

Set
Time
Rest time
1
60 sec
120 sec
2
60 sec
120 sec
3
60 sec
120 sec

plank

3 sets

side plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

side plank

3 sets

hanging leg raises

Set
Reps
Rest time
1
15 +
amrap
120 sec
2
15 +
amrap
120 sec
3
15 +
amrap
120 sec

hanging leg raises

3 sets

Tuesday

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

bench press

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

dumbbell row

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

overhead press

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec

curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec
3
–
–
10 +
amrap
120 sec

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec
3
–
–
10 +
amrap
120 sec

lateral raise

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

pullup

3 sets

Wednesday

Box Jumps

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec
4
10 +
amrap
60 sec

Box Jumps

4 sets

Split Squat Jumps

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec
4
10 +
amrap
60 sec

Split Squat Jumps

4 sets

Side to Side Jumps

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec
4
10 +
amrap
60 sec

Side to Side Jumps

4 sets

glute bridge

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec
4
30 sec
60 sec

glute bridge

4 sets

Crunches

Set
Intensity
Weight
Reps
Rest time
1
20 +
amrap
60 sec
2
20 +
amrap
60 sec
3
20 +
amrap
60 sec

Crunches

3 sets

Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Russian Twists

3 sets

mountain climbers

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec

mountain climbers

3 sets

Thursday

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

incline bench press

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec

pullup

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

lateral raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

tricep pushdown

3 sets

Wrist Roller

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec

Wrist Roller

3 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec
3
–
–
10 +
amrap
120 sec

wrist curl

3 sets

Finger BB Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec
3
–
–
10 +
amrap
120 sec

Finger BB Curl

3 sets