Off-Season Upper Body Strength Training for Ice Hockey

GENERAL STRENGTH ACQUISITION
  • 3 sets x 10-12 repetitions (*warm-up sets)
  • Rest 90-seconds between sets
  • Tempo = 3 – 0 – 2
  • Stretching must be done every day. Do NOT neglect this component.
UPPER BODY WORKOUT
Excercise DATE        
SET# 1 2 3 1 2 3 1 2 3 1 2 3
Bench Press WT                        
REPS                        
Chin-Ups WT                        
REPS                        
Close-Grip
Seated Row
WT                        
REPS                        
Wide-Grip
Seated Row
WT                        
REPS                        
Hammer Curls WT                        
REPS                        

EXERCISE DESCRIPTION

Bench Press

Keep the feet flat on the floor and eyes under the bar. Take a grip 4-6 inches wider than shoulder width. Stop the bar above the mid-chest when the upper arms are horizontal.

Close-Grip Bench Press

Use a shoulder-width grip to perform a bench press while keeping the elbows close to the sides. This exercise emphasizes recruitment of the triceps.

Chin-Ups

Use a shoulder-width reverse grip on a chin-up bar. Pull your body up till the chest reaches the height of the bar. Lower to the starting position with control.

Seated Row

Keep arms and back straight and knees slightly bent. Pull handle to lower abdomen, keep elbows close to sides, and torso upright. Return the weight without leaning forward.

Hammer Curl

Hold dumbbells with the palms facing the body. Curl the weights to the shoulders by bending only at the elbow.

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