Best Upper Body Strength and Endurance Workout for Hockey Players
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 bodyweight exercise to full fatigue. Doing this will not only greatly improve strength but also adapt the muscle to be able to push through fatigue increasing endurance while creating an unbeatable athlete, not only physically but mentally as well!
Chest, Shoulders and Triceps
1. Heavy Bench – Focus on a weight you can do 6-8 reps with, fatiguing the muscle but not completely.
Focus: Keep scaps retracted and engage the core as you press through on each rep.
2. Bench Speed – Drop the weight and explode through on each rep faster than the first set. Perform 15 reps.
Focus: Keep the back flat on the bench and control the movement while moving as fast as you can.
3. Push-ups – finish off the muscles to full fatigue with a bodyweight exercise set until failure.
Focus: Full extension and movement through each rep.
Back and Biceps
1. Heavy Bent Over Rows – 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 body rock back and forth. Full retract the scaps.
2. Speed Rows – 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.
3. Pull-ups – finish off the muscles to full fatigue with a bodyweight exercise set until failure.
Focus: Full extension and movement through each rep.
This workout is a great start to understanding how to improve not only your physical strength but also your mindset to be able to push past fatigue as well! This combo will really help maximize your hockey performance and help you unleash the potential! Any questions always feel free to reach out, thanks for reading!
#unleashthepotential
Written by:
Rob Jost – ACE-CPT, NSCA-CPT
Suggested Article: Top 6 Exercises to Build Hockey Core Power
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Voorhees Flyers Training center.
The Hollydell ice arena, in the main building.
