Posts Tagged ‘hockey program’

Unless it’s an opponent I hate seeing people wasting their time and money.

There are enough things to think about and prepare for in hockey that we should be as focussed and efficient as possible.

Too often I see hockey players do too many drills and exercises not relevant to improving their performance. I put their in italics because the best hockey program for you is the one that addresses your needs and goals.

The best hockey program for you is not necessarily the one being followed by the highest scorer on your team.

Or by the strongest, most powerful player on your team.

Or the one used by the top players in the NHL. You’d be surprised how many times coaches, players and parents will tell me they got a copy of (substitute your favourite hockey player’s name)’s training program and could we follow that in our training?

Sure. We can do anything we want.

But would this program get you the best results? Would it prevent you from suffering from non-contact injuries? Would it be the best investment in your time and money?

Probably not.

Let me put it you this way.

Imagine you got sick. And the doctor said you needed a specific prescription. And this prescription would be dependent on your size, age, severity of symptoms and the time you had been sick.

Let’s add to this that this prescription was new to you and you wouldn’t know how you would respond. Heck, the doctor didn’t even know for sure if the prescription would work for you. Plus with every prescription there are always side effects. So even if the drug works for you you may still suffer from other symptoms by taking this drug.

Now let’s say your friend had a prescription filled for him or her a while back. And there was some left over. The prescription may or may not be for the same illness and symptoms you are experiencing. But we do know the following:

* you and your friend are different ages

* you are totally different sizes

* you don’t have the same experience (tolerance) to prescriptions

* the severity of your symptoms was quite different

Would you take your friend’s prescription?

Nobody would. In fact even if you had your own left over prescription from a previous illness you wouldn’t be allowed to bring this in to a hospital with you.

The prescription has to be specific to the individual.

That’s how your hockey training program should be. It should address your weaklinks and be specific to your goals.

Guess what?

This is exactly the first part of Premier Hockey Training ( the complete off-season training program for hockey.

In this program you receive an Assessment Package and Corrective Exercise Cheat Sheet.

This package walks you step by  step through the various tests to identify what your weaklinks are and what needs to be addressed first.

But knowing what your weaklinks are is useless you know how to fix them. This is exactly the purpose of the Corrective Exercise Cheat Sheet.

Does your knee collapse in when you stride? The Cheat Sheet shows you how to fix this.

Do you have one foot that turns out when you squat, lunge, step or run. The Cheat Sheet fixes this one too.

And here’s the kicker.

Not only are you at a greater chance of getting injured with these kinds of compensations but are wasting energy.

That’s right. Instead of directing power into the ice for movement you are directing it into your joints, which stresses the joints, and results in lower power production.

I hope this isn’t you. I hope you aren’t wasting energy. I hope you aren’t a liabilityto get injured.

The Assessment Package and Corrective Exercise Cheat Sheet in can address these issues before they become a problem.

Want a sneak peek? Here you go.

Corrective Exercise Treatment Table ‘Cheat Sheet’

Compensatory movement Tight/over active muscles  Weak/under active muscles  Treatment 
1. Foot turns out – externally rotates in anterior view
Calf complex:  gastrocnemius,
peroneals, soleus  


Gluteus medius, gluteus
maximus, medial hamstring
(posterior tibialis)  


SMR (foam roll) calf complex,
static stretch calf complex,
lateral band walking  


2. Knee moves inward – adducts                                                   
Adductor complex: (peroneals,
lateral gastrocnemius)


Gluteus medius and gluteus
maximus (posterior tibialis)


SMR adductor complex, calf
complex, lateral band walking, supine bridging


Sorry that the page cuts off the treatment part on the right. But in that column you are told the exact stretches and exercises to address your compensations. In total there are 11 common compensations laid out in specific detail for you.

Plus there are videos to go with the exercises.

And we can get on the phone and discuss your assessment if you like.

Want to get started on a hockey training program specific to you? Head over to now and pick up your copy today!




The other day a hockey player joined our facility. And he had a program he had been following from the previous place he trained at.

So naturally I offered to go over his program and make some revisions if necessary.

Guess what I found? There were a  number of problems with the program including:

Problem # 1 – Too Much Volume

This player had been following a program that him doing everything under the sun and then some. It was ridiculous the amount of sets, reps and exercise this hockey player was doing on this program.

For example, the programs we write for our hockey players may have 15-25 sets. But the program this hockey player was following him doing between 30 and 40!

Problem #2 – Too Long

With our programs we want our hockey players to keep moving without rushing. We want them to be able to complete the training program between 60-75 minutes. When I asked this hockey player how long it took him to complete his program he said between two and two and a half hours!

That’s insane! I don’t know about you but my motiovation to train starts to drop after the one hour mark. And by 75 minutes I know my pace, intensity and focus is not as sharp. I couldn’t imagine what this would be like after 150 minutes of training!

Why do we want our workouts to be completed in 75 minutes or less? Well because testosterne levels are diving while waste products continue to accumulate. The gains that may come after this time are off-set by the delayed recovery that will be needed not to mention the increased risk of injury.

Obviously the minimal essential dose principle has not caught on yet in all hockey circles.

Problem #3 – Bodybuilding Exercises

I’d like to say that was the extent of the faults of this program but it got worse. Bodybuilding lifts such as biceps curls and skull crushers have no place in a hockey training program. One colleague said they allow their hockey players to do this isolated, beach workout exercises once they complete all of the prerequisite hockey training.

I don’t even agree with this. And here’s why.

I see training for hockey as an investment that requires resources in terms of time and energy. Why waste these on a couple of bodybuilding arm exercises?

Problem #4 – Everything but the Kitchen Sink

The last issue I had with this program are the fact that it was clear there was no concept of what works when it comes to training hockey players and what doesn’t. The creator of the program threw every exercise they could think of into the program without any consideration as to planes of movement, unilateral versus bilateral exercises, demands of the game, order of exercise, voume of training, previous injuries and phase of the competitive season.

Now to be fair I must be open to having others critique my work as well. And I have. Copies of my off-season hockey training program were sent to NHL strength coaches, top level trainers and other specialists in the field of developing hockey talent. Not to mention the number of players that have used to become the best they can.

If you would like me to review your hockey training program send a message to and I’ll review it for you free of charge with no obligation.