Best Hockey Leg Endurance Strength Workout
Everyone is always looking for the best way to increase strength and endurance to be the best athlete they can be!…But how do you do that? There are many ways but this workout gives you a great idea of how to program your lifts and exercises to not only improve strength but also endurance to maximize your hockey potential!
The goal of this workout is fatigue the muscle through a heavy set (6-8 reps), then drop the weight for a speed set (15 reps), and finish the muscle off with a movement exercise to full fatigue.
Quad Dominant Exercises
1. Heavy Squat – Focus on a weight you can do 6-8 reps with, fatiguing the muscle but not completely.
Focus: Engage the core and don’t let the back round while squatting to parallel. Fully extend through the hips.
2. Speed Squat – Drop the weight and explode through on each rep faster than the first set. Perform 15 reps.
Focus: Engage the core and don’t round the back while exploding up to full extension on every rep.
3. Jump Squats – finish off the muscles to full fatigue with a bodyweight exercise set until failure.
Focus: Jump as tall as you can and absorb into each rep.
Hamstring and Glute Dominant Exercises
1. Heavy Deadlift – Focus on a weight you can do 6-8 reps with, fatiguing the muscle but not completely.
Focus: Engage the core and don’t let the back round. Sit the hips back and drive back up using the glutes and legs not the lower back.
2. Speed Deadlift – Drop the weight and explode through on each rep faster than the first set. Perform 15 reps.
Focus: Keep the body stable while exploding through on each rep. Try not to bounce the weight off the ground.
3. KB Swings – finish off the muscles to full fatigue with a explosive exercise set until failure.
Focus: Snap the hips and get Full extension through each rep. Keep the core engaged and back flat.
This is a quick idea of how to program your exercises to maximize strength and endurance simultaneously! This may be an advanced technique for some so it’s always best to consult a strength and movement coach to know what’s best for your body in your current situation. As always any questions feel free to reach out! Thanks for reading!
#unleashthepotential
Written by:
Rob Jost – ACE-CPT, NSCA-CPT
Suggested Article: Top 5 Exercises to Build Hockey Leg Stamina
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Voorhees Flyers Training center.
The Hollydell ice arena, in the main building.
