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1. Strength Training for Ice Hockey
How to Gain Strength, Speed and Power to
Dominate the Competition
Yunus Barisik, C.S.C.S.
Hockey Strength Coach
www.Next-Level-Athletics.com

2. A Quick About Me
• Certified Strength and Conditioning Specialist (NSCA)
• Head S&C Coach for a youth hockey organization
in Espoo, Finland
• Trained hundreds of hockey players in…
- Finnish Elite League
- U17, U18, U19 & U20 National Team
- NCAA D1

3. Common Off-Ice Training Mistakes
• Getting tired, not better
• Training for appearance, not performance
• Doing stupid s**t that gets you injured
• Not getting strong!!!

4. The 8 Factors Every Strength Training
Program MUST Have
1. Power
• Lower Body Training
2. Knee Dominant Exercises
3. Hip Dominant Exercises
• Upper Body Training
4. Horizontal Pushing Exercises
5. Horizontal Pulling Exercises
6. Vertical Pushing Exercises
7. Vertical Pulling Exercises
8. Core Training

5. Power –
Developing the Most
Lethal Quality in Hockey

6. Why You Need Power
• Change of direction
• Checking
• Shooting
• Transitions
-> #1 physical quality for hockey players

7. Common Power Training Mistakes
• Doing power exercises late in a workout
• High reps / long duration
• Not moving the weight as fast as possible
• Too heavy

8. Olympic Lifts
• Clean, jerk and snatch
• ”Hang” and ”power” variations
-> less injury risk for athletes
• Pulls and high pulls

9. Jumps
• Bilateral (jumps) -> vertical, box, broad
• Unilateral (hops, bounds)

10. Med Ball Throws
• Linear (straight ahead)
• Rotational

11. Lower Body Training –
Building Brutally Strong Hips and Legs

12. Why You Need Lower Body Strength
• More force + good skating technique = speed
• Balance (harder to knock off the puck)
• Hitting, changing directions, shaking off opponents

13. Common Lower Body
Training Mistakes
• Overemphasizing quads
• Neglecting glutes and hamstrings
• Focusing on machines

14. Knee Dominant Exercises
• Squats
-> front, back, box, hip belt
• Split squats
-> rear foot and
front foot elevated
• Lunges
-> reverse, walking

15. Hip Dominant Exercises
• Deadlifts
-> straight bar or trap bar
-> off the floor, off blocks/pins/mats (elevated)
• Romanian deadlifts
• Back extensions
• Hip thrusts
• Glute ham raises
• Valslide leg curls

16. Upper Body Training –
Assembling Your
Indestructible Body Armor

17. Why You Need Upper Body Strength
• Push, grind against and remove opponents from
puck along boards and in corners
• Add solid muscle
on your frame
-> injury-proofing
your body for
collisions

18. Common Upper Body
Training Mistakes
• Overemphasizing ”show muscles”
-> chest, arms, shoulders, abs
• Neglecting back
• Weak in overhead movements

19. Horizontal Push Exercises
• Bench presses
-> flat bench, incline, floor press
• Push-ups
-> weighted, on rings

20. Horizontal Pull Exercises
• Rows
-> barbell, T-bar, dumbbell, cable, inverted

21. Vertical Push Exercises
• Overhead presses
-> military press, push press
• Landmine presses
-> half-kneeling, standing

22. • Chin-ups
-> overhand, underhand, neutral grip, on rings
-> weighted!
• Pulldowns
Vertical Pull Exercises

23. Core Training –
Creating a Freaky Strong Mid-Section

24. Why You Need Core Strength
• Helps transfer force from lower body to upper body
during athletic movements
-> ex. skating, shooting pucks, lifting weights
• Helps produce force
• Stabilizes the spine to protect against injury

25. Common Core Training Mistakes
• Training too often
• Training infrequently
-> ”Big barbell lifts are enough”
• Doing too many reps per set and total reps
-> i.e., not going heavy/challenging enough!

26. Linear Core Exercises
• Ab wheel rollouts
• L-sit
• Dragonflag
• Ring work!

27. (Anti-)Rotational Core Exercises
• Cable lifts and chops
• Pallof presses

28. Final Summary
• The ”Great 8” movement categories
-> power, knee dominant, hip dominant, horizontal push &
pull, vertical push & pull, core (linear & rotational)
• Free weights
-> barbells, dumbbells, advanced bodyweight movements
Get STRONG!!!

29. Training Program Example
Day 1
1) Power Clean 5x2 (Power)
2a) Front Squat 3x5 (Knee Dominant)
2b) Chin-Up 3x5 (Vertical Pull)
3a) Back Extension 3x10 (Hip Dominant)
3b) ½ Kneeling Landmine Press 3x8 (Vertical Push)
3c) Ab Wheel Rollout 3x8-10 (Linear Core)

30. Training Program Example
Day 2
1) Box Jump 4x3 (Power)
2a) Trap Bar Deadlift 4x3 (Hip Dominant)
2b) DB Bench Press 4x5 (Horizontal Push)
3a) DB Reverse Lunge 3x8 (Knee Dominant)
3b) V-Handle T-Bar Row 3x10 (Horizontal Pull)
3c) Pallof Press 3x8 (Anti-Rotational Core)

31. What Next?
• If you enjoyed Strength Training for Ice Hockey, please
leave a positive review
• If you have any questions, please post them in the
discussion area

32. What Next?
• For more awesome information on strength training and
improving athleticism for hockey players, visit:
www.Next-Level-Athletics.com

33. What Next?
For hockey-specific, done-for-you off-ice training programs
GUARANTEED to make you stronger, faster and more powerful...
check out:
www.NextLevelHockeyTraining.com

34. What Next?
Strength Training for Ice Hockey:
How to Gain Strength, Speed and Power to Dominate the Competition
www.udemy.com/hockeyworkouts
Limited time promo – get 80% off with coupon code: SSHockey
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