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

Conor Doherty

Guest Contributor

Dryden, Canada

Hockey, Soccer


Week 5: Day 1

A. Front Squat (4x2)x5 cluster sets- 4 sets of 2 reps with 10 seconds of rest between each set



B. DB Step Up 3x8


C1. Bar Rollout 3x10

C2. Glute-Ham Raise 3x8


D. Single Leg Squat to Box 2x10


Week 5: Day 2

A1. Incline Bench Press (4x2)x5

A2. Weighted Pullup (4x2)x5


B1. DB Bench Press 3x8

B2. DB Row 3x8


C1. Cable Backhand 3x12

C2. Standing Zottman Curl 3x10


Week 5: Day 3

A. Broad Jump 5x5


B. Deadlift 5x5


C. DB Reverse Lunge 3x6



D. Pallof Press 3x10 per side


Week 5: Day 4

A. Speed Bench Press 10x3 @40% 1RM


B1. Close-Grip Bench Press 4x5

B2. Neutral Grip Row 4x5


C1. Inverted Row 3x10

C2. Scapular Pushup 3x15


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


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