Hockey is a brutal blend of power, speed, and coordination. Yet many players still follow bodybuilding-style workouts that don’t transfer well to the ice. It’s time to rethink training for the modern hockey athlete.
The Problem with Traditional Lifting
Most gym-goers follow split routines (chest day, arm day, etc.) focused on aesthetics. While this builds muscle, it doesn’t build function. Hockey demands multi-joint power, rotational strength, and stability — not isolated curls.
What Hockey Players Really Need
- Explosive power (for starts, hits, and shots)
- Rotational strength (for shooting and puck handling)
- Lower body drive (for skating)
- Core stability (for balance and change of direction)
- Grip strength (for stick control and battling)
Best Strength Exercises for Hockey
- Trap Bar Deadlift
- Builds hip and knee drive
- Safer for the lower back
- Bulgarian Split Squats
- Single-leg strength = balance and skating stride
- Chin-Ups / Pull-Ups
- Upper-body pulling = battling along boards
- Landmine Rotations
- Train torso rotation for shots
- Plank Row / Renegade Rows
- Anti-rotation core control
- Hip Thrusts
- Glutes are the engine of your stride
Incorporating Calisthenics and Streetlifting
Streetlifting, a form of weighted calisthenics, can complement traditional strength training:
- Weighted dips: Chest, triceps, and shoulder stability
- Weighted pull-ups: Pure pulling power with core tension
- Muscle-ups (advanced): Explosive upper-body coordination
These compound bodyweight movements build usable strength that translates directly onto the rink.
Programming Tips
- Train strength 3x/week in the off-season
- Focus on low reps (3-6) for power lifts
- Superset core or mobility work between sets
- Don’t neglect in-season maintenance (1-2 sessions/week)
Recovery Matters
Strength without recovery equals injury. Hockey players must prioritize:
- 7-9 hours of sleep
- Hydration
- Foam rolling and massage
- Active recovery days (light cardio, mobility)
Nutrition Support
- Protein: 1.6-2g/kg of body weight
- Creatine: For repeat power efforts
- Collagen + vitamin C: Supports joints and tendons
Final Thoughts
If you want to play harder, longer, and stay injury-free, your training needs to reflect the demands of the sport. Ditch the mirror-focused workouts and train like an athlete. Whether you’re hitting in Leeds or sprinting down the ice in Sheffield, build your strength with purpose.