Cold As Ice: 12 Weeks to Brute Strength In Ice Hockey

Conor Doherty

Guest Contributor

Dryden, Canada

Hockey, Soccer


Week 4: Day 1

A. Box Squat 3x3



B. Deadlift 3x2 @65% 1RM


C. Walking Lunge 2x8


D1. Reverse Crunch 3x12

D2. Plank 3x30sec


Week 4: Day 2

A. Bench Press 3x3


B1. Incline DB Press 2x10

B2. Seated Cable Row 3x10


C1. Prone Trap Raise 3x12

C2. Side-Lying External Rotation with DB- 3x12


D. Side Plank 3x30s each side


Week 4: Day 3

A. Front Squat 3x6


B. Rack Pull from Kneecaps 2x6



C. DB Split Squat 2x6


D1. Cable Pull Through 2x10

D2. Reverse Crunch 3x12


Week 4: Day 4

A1. One-Arm DB Push Press 3x6

A2. Close-Grip Chinups 3x6


B1. Pushup 3x8

B2. One-Arm DB Row 3x7


C1. Kneeling Cable External Rotation 3x12

C2. Side Plank 3x30s each side


Click on the number below that corresponds to the week of training you're in.


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