You have a chest day…
There is one good reason to do bench press as part of your off-ice hockey training – I will tell you about that in a second, but first let’s talk about one of the biggest sins hockey players make with their off-season training. You will know if you are making it or not by answering this ‘Yes or No‘ question.
Do you have a CHEST DAY?
If you do, then I hate to tell you this – but you are a sinner.
You Need To Work Your Chest
I don’t want you to think you don’t need to work your chest – it just doesn’t need it’s own DAY.
We do bench press in the off-season, but mainly to prepare players for their pre-season testing and because I know the young players just love to bench. It is a very easy way to show them how they can Bench only once every ten days and still make gains.
How To Split Up Your Off-Season Training
I go through two different training splits in the short video below – it is just a snippet from full length presentation I did for some hockey players and coaches in Nova Scotia.
If you cannot see the video in the player above, just click here:
With our AAA, Junior, College and pro players we use the following split…
Monday – Mobility + Lower Body + Stamina
Tuesday – Mobility + Upper Body + Speed
Wednesday – Mobility + Individual/Recovery Day
Thursday – Mobility + Lower Body + Stamina
Friday – Mobility + Upper Body + Speed
Saturday – Mobility + Hill Workout
Sunday – OFF
We have only 8 Hill Workouts during the off-season to make sure the players are getting enough recovery. I find that when we do them every week, players start getting sore knees, shins, etc.
For less serious players we do a full body workout routine on Monday, Wednesday and Friday, instead of the upper/lower split.
So repent you ‘Chest Day’ sinners – time to start training like a hockey player.