Upper Body Programming for the Elite Hockey Player

When it comes to upper body workouts everyone thinks of some classic bench press and rows. These exercises can have some benefits but there is so much more to focus on when it comes to programming effectively to become an elite hockey player!

Explosiveness

Explosiveness is a huge one when it comes to maximizing your hockey potential. The speed at which you can move efficiently will greatly improve your speed explosiveness and power on the ice. One thing to keep in mind too is even on upper days to incorporate the whole body including the core. The body never uses just one muscle group when in sport, so maximize your body’s ability to synchronize your muscles explosive output.

Movement and Rotation

Movement efficiency and especially rotational efficiency is essential to truly unleash your potential on the ice. Hockey is all about movement and especially change of direction and rotational speed and power. Increase your rotational movement efficiency and instantly power up your shot power and speed on the ice.

Strength and Stability

Overall Strength is the number one thing everyone thinks of when it comes to training and it’s definitely important! But you don’t want to neglect the stability of the joint and strength through a full range of motion. This will help prevent injuries and keep you healthy and on the ice producing more points!

Elite Hockey Upper Body Workout

Here’s a sample of some exercises that we would program with our hockey players to maximize all three attributes stated above.

Some of these exercises can be advanced and can we regressed or progressed! If you have any questions on regressions or progressions for these exercises don’t hesitate to reach out and we’d be happy to help you out!

#unleashthepotential

Written by:

Rob Jost – ACE-CPT, NSCA-CPT

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