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Workout Routine for Hockey Players

"WORK OUT TO GET STRONGER. PLAY HOCKEY TO GET BETTER AT HOCKEY"

- PAJER HOCKEY'S VIEW ON WORKING OUT AS A HOCKEY PLAYER

Hockey Player Workouts + Exercises with Reps/Sets

In the sections below, I provide what my current workout routine is. Make sure you understand that these are what work for me, so they may not work for you. Use these workouts at your own risk.

Before showing the workouts, here are some things I follow when working out:

Rest Time: 30 Seconds to 1 Minute
Progressive Overload: I do 1-2 warm up sets, then I get to my optimal weight to do reps to failure, but I typically aim for the weight to get me to 8-12 reps. If I have the ability to do more than 12, I will, but will keep that weight for that day and just make sure to increase next workout. I do not tend to keep increasing and increasing on the same day. This does not mean that you cannot though.
Half Reps: I will try and do as many half reps as I can once I can no longer do complete or proper reps.
Get Stronger Mindset: each workout, my goal is to get stronger, NOT to get better at hockey. This mindset allows me to focus on building muscle, rather than worrying about how it will translate to the ice. I believe we have overcomplicated things to a degree. Unless you are looking for a fraction of a fraction of an improvement in your hockey game (which is really only what the top NHL guys need) you should just focus on getting stronger. Getting on the ice and then practicing with that strength will be the real advantage.

Hockey Player Arm Day Workout

Last Updated: June 2024

Bicep Exercises for Hockey Players

- Dumbbell Curls | 6xFailure
- Dumbbell Spider Curls | 4xFailure
- Dumbbell Hammer Curls | 3x15-20
- EZ-Bar Reverse Curls | 3xFailure

Tricep Exercises for Hockey Players

Cable Tricep Extensions | 8xFailure
Dumbbell Skull Crushers | 4xFailure
Single Arm Cable Rope Kickbacks | 4x10

Shoulder Exercises for Hockey Players (optional)

Side Delt Lateral Raises super set | 6 sets
- (A) Full range x10
- (B) Half rep range x10
Rear Delt Dumbbell Flys | 6xFailure

Hockey Player Chest & Back Day Workout

Last Updated: June 2024

Chest Exercises for a Hockey Player

- Barbell Incline Bench Press | 6xFailure
- Cable Pec Flys (or Pec Fly Machine) | 4xFailure
- Dumbbell Bench Press | 4x15-20

Back Exercises for a Hockey Player

T-Bar/Barbell/Dumbbell Rows | 6xFailure
Neutral Overhand Grip Lat Pulldowns | 4xFailure
Neutral Reverse Grip Lat Pulldowns | 4xFailure
(Optional) Medicine Ball Hyperextensions | 3x10-20

Hockey Player Leg Day Workout

Last Updated: June 2024

Quad Focused Hockey Exercises

- Machine Seated Leg Extensions | 10xFailure (or 30 seconds)
  - For these, I will typically post up at the Leg Extensions machine and will time myself for 10 straight minutes. Where I will do the exercise for the first 30 seconds of the minute timer, then take a 30 second rest, completing this cycle 10+ times.
- Barbell Squats (Optional) | 4x6-10
- Quad Burnout Super Set | 4-6 sets
  - Machine or Plate Loaded Hack Squat x10-20
  - Bodyweight Sissy Squats x10-20

Hamstring Focused Hockey Exercises

Machine (lying or seated) Leg Curls | 10xFailure (or 30 seconds)
- For these, I will typically post up at the Seated or Lying Leg Curl machine and will time myself for 10 straight minutes. Where I will do the exercise for the first 30 seconds of the minute timer, then take a 30 second rest, completing this cycle 10+ times.
Dumbbell Stiff Leg Deadlift | 6-8x10-15