- What's up hockey
player, Coach Garner here
from hockeytraining.com.
In this video, I'm gonna
be running you through
a lower body explosive speed workout,
right from our 2019 off
season domination system.
If you want more
information on that program,
click on the link in the
comment section below.
Lets get after it.
All right, I got Kevin here who is ready
to do the exercise demonstrations for us,
and the first exercises we're gonna do is
gonna be a super set between the Bulgarian
Barbell Split squat
and the Depth Box Jump.
Here we're gonna be
doing five sets of each,
and the Bulgarian Split Squat is gonna be
three reps per leg.
The Bulgarian Split Squat is one of my
favorite exercises for hockey athletes.
I personally think it has the most bang
for the buck as far as
hockey performance goes
over any other lower body exercise.
It corrects structural
imbalances, it builds
muscle, it builds
strength, and it opens up
the hips, which so many
hockey players need help with.
The next exercise is the Depth Box Jump.
We're gonna be doing five
sets of three here as well
if you're super settin'
it with the Barbell
Bulgarian Split Squat.
Now this exercise, it is the definition of
Plyometric, its one of the
most advanced plyometric
exercises that you can do in the game.
And it really allows
hockey athletes to get
that first step quickness.
Anything vertical we are
after that acceleration
capacity and that's
really gonna allow you to
change direction quickly but also just get
that first step quickness to allow you
to get to the puck first,
before your opponent.
All right, the next series
of exercises we're gonna
be doing is a super set between barbell
conventional dead lifts and broad jumps.
Here with the conventional
deadlift, its one of
the best total body strengthening
exercises in the game.
But what's most important
here is the horizontal
hip extension that we're getting.
That horizontal hip
extension is the opposite
of the vertical power
expression we were getting
with the Bulgarian Split
Squat and the Depth Box Jump.
Those two are vertical and
these two are horizontal.
Put another way, those
two are very effective
for explosive starting speed and these are
very effective for
deceleration and top speed.
We need both if we're gonna have the most
well rounded speed out in the ice.
The second exercise in this
super set is the Broad Jump.
You wanna be as explosive as possible here
'cause that's what's really
gonna allow you to get
that deceleration and top speed
that you need out in the ice.
Done a lot of Broad Jumps
here at hockeytraining.com
and that's for a reason.
We rest 15 seconds after the Deadlift
and then move right into that broad jump
in order to be as explosive as possible.
The next series of
exercises we're going to
be doing is a tri-set.
And the first exercise in this tri-set is
the Front Foot Elevated
Dumbbell Reverse Lunge.
You're gonna be doing
all your reps on one leg
back to back to back before
moving to the next leg
and this is a great exercise
for knee stabilization,
hip mobilization, and
overall lower body strength.
The next exercise in this tri-set is the
One Arm One Leg Dumbbell
Romanian Deadlift.
This is a very advanced exercise but
advanced exercises give you a lot
of return on investment.
You're gonna get a lot of strength
within the posterior chain, but what's
most important here is you're getting
cross body posterior chain strength.
Cross body strength is very important
for athletic movements
because almost everything
you do, is cross body out in the ice.
Whether you're shooting,
whether you're skating,
whether you're exploding from one position
to the next, cross body is where its at.
Okay, we're gonna finish off this tri-set
with some Standing calf raises.
The Standing calf raise
is a great exercise
for hockey players 'cause we're gonna
be tackling the gastrocnemius muscle.
Now notice Kevin's tempo
is quite explosive here,
he's coming up very
fast and that's because
the gastrocnemius is a
fast twitch muscle fiber
but its also a knee
stabilizer for hockey athletes
and something we need to
skate fast out in the ice.
Do 15 reps of these and crush it.
Thanks for watching our
hockey training speed workout.
For all the sets, reps, and rest periods,
check out the description.
I've got all the information
just waiting for you
and if you like that video, give us
a thumbs up and subscribe to the channel
while you're at it and just for you,
we've put together an
explosive hockey speed package.
I want you to check out the
link in the comments section,
download that package,
and become the fastest
hockey player you've ever been.
