OffSeason Hockey work outs

focus on weight training, flexibility and plyometrics

Week 1:

Monday

• Warm-up: 10 minutes of light cardio (jogging or cycling)

• Stretching: 10 minutes of dynamic stretching

• Weight Training: 3 sets of 8 reps of squats, deadlifts, bench press, and pull-ups

• Plyometrics: 3 sets of 10 reps of box jumps and lateral bounds

• Cool-down: 10 minutes of static stretching

Wednesday

• Warm-up: 10 minutes of light cardio (jogging or cycling)

• Stretching: 10 minutes of dynamic stretching

• Weight Training: 3 sets of 8 reps of lunges, Romanian deadlifts, shoulder press, and lat pull-downs

• Plyometrics: 3 sets of 10 reps of jump squats and lateral cone jumps

• Cool-down: 10 minutes of static stretching

Friday

• Warm-up: 10 minutes of light cardio (jogging or cycling)

• Stretching: 10 minutes of dynamic stretching

• Weight Training: 3 sets of 8 reps of step-ups, calf raises, bicep curls, and tricep extensions

• Plyometrics: 3 sets of 10 reps of tuck jumps and broad jumps

• Cool-down: 10 minutes of static stretching

Week 2:

Monday

• Warm-up: 10 minutes of light cardio (jogging or cycling)

• Stretching: 10 minutes of dynamic stretching

• Weight Training: 3 sets of 8 reps of squats, deadlifts, bench press, and pull-ups

• Plyometrics: 3 sets of 10 reps of single-leg box jumps and skater bounds

• Cool-down: 10 minutes of static stretching

Wednesday

• Warm-up: 10 minutes of light cardio (jogging or cycling)

• Stretching: 10 minutes of dynamic stretching

• Weight Training: 3 sets of 8 reps of lunges, Romanian deadlifts, shoulder press, and lat pull-downs

• Plyometrics: 3 sets of 10 reps of lateral hops and hurdle jumps

• Cool-down: 10 minutes of static stretching

Friday

• Warm-up: 10 minutes of light cardio (jogging or cycling)

• Stretching: 10 minutes of dynamic stretching

• Weight Training: 3 sets of 8 reps of step-ups, calf raises, bicep curls, and tricep extensions

• Plyometrics: 3 sets of 10 reps of bounding and depth jumps

• Cool-down: 10 minutes of static stretching

Note: This workout plan can be modified based on the individual's fitness level, goals, and preferences. It's also important to incorporate rest days and proper nutrition to support muscle recovery and growth.