A week you can actually repeat
for Ice hockey.

Place the hard work

Two strength days outside the hardest skate sessions, with one easier aerobic day.

A repeatable structure

Day 1: strength from the main workout. Day 2: technical practice or easy aerobic work. Day 3: controlled conditioning. Day 4: second strength workout. Keep an easier day after your most demanding play day. Short bike intervals can support repeated efforts while sparing extra skating load.

Adjust the dial

When practices or matches rise, reduce gym sets before dropping the habit entirely. Game and travel schedules can crowd recovery; reduce lifting volume in dense weeks.

Three movements to understand

These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.

Supported split squat

Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.

FULL TECHNIQUE GUIDE ↗

Hip thrust

Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.

FULL TECHNIQUE GUIDE ↗

Lateral band step

Gluteus maximus and hip stabilizers. Take controlled side steps with soft knees.

FULL TECHNIQUE GUIDE ↗

Put this into your week

Two strength days outside the hardest skate sessions, with one easier aerobic day. Short bike intervals can support repeated efforts while sparing extra skating load.

Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.

Edge work, skating mechanics and on-ice decision-making need rink time and coaching. Game and travel schedules can crowd recovery; reduce lifting volume in dense weeks.