Workout Routine

Free

Hockey Fall/Winter season

by JimBlitz

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Heavy lifting upper/lower for two days, explosive/isolation movements for the next two days. Abs and grip mixed in. Add cardio during the week and around games. Walking/stretching/yoga on game days and/or days off.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Monday

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

squat

3×5

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

lunge

3×5

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

trap bar deadlift

3×5

plank

Set
Time
Rest time
1
60 sec
120 sec
2
60 sec
120 sec
3
60 sec
120 sec

plank

3×60 s

side plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

side plank

3×60 s

hanging leg raises

Set
Reps
Rest time
1
15 +
amrap
120 sec
2
15 +
amrap
120 sec
3
15 +
amrap
120 sec

hanging leg raises

3×15+

Tuesday

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

bench press

3×5

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

dumbbell row

3×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

overhead press

3×5

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec

curl

3×5+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec
3
–
–
10 +
amrap
120 sec

tricep pushdown

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec
3
–
–
10 +
amrap
120 sec

lateral raise

3×10+

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

pullup

3×5

Wednesday

Box Jumps

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec
4
10 +
amrap
60 sec

Box Jumps

4×10+

Split Squat Jumps

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec
4
10 +
amrap
60 sec

Split Squat Jumps

4×10+

Side to Side Jumps

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec
4
10 +
amrap
60 sec

Side to Side Jumps

4×10+

glute bridge

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec
4
30 sec
60 sec

glute bridge

4×30 s

Crunches

Set
Reps
Rest time
1
20 +
amrap
60 sec
2
20 +
amrap
60 sec
3
20 +
amrap
60 sec

Crunches

3×20+

Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Russian Twists

3×10+

mountain climbers

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec

mountain climbers

3×10+

Thursday

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

incline bench press

3×8

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec

pullup

3×5+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

lateral raise

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

curl

3×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

tricep pushdown

3×8

Wrist Roller

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec

Wrist Roller

3×5+

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec
3
–
–
10 +
amrap
120 sec

wrist curl

3×10+

Finger BB Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec
3
–
–
10 +
amrap
120 sec

Finger BB Curl

3×10+