Ice Hockey

12-Week Off-Season Conditioning Plan

INSTRUCTIONS: This ice hockey-specic conditioning plan is designed to be implemented 3x/week
in the 12 weeks leading up to the start of your season. If you do not have 12 full weeks to train,
start part-way throughcompleting Week 12 the week before your season begins. Complete the
conditioning protcol given for each day. Rest the prescribed time interval between sets.
Strider: On a eld, sprint the prescribed distance. Backpedal to the starting point (active rest).
Easy Run/Bike: Run or ride a stationary bike at an easy, conversational pace.
Shuttle [x]: Sprint the prescribed distance continuously (down and back) for x number of times
each set.
Skate Laps: Skate the perimeter of the ice, alternating sprinting and coasting at the prescribed
time intervals (x sec sprint/coast). 2x4 = 2 sets of 4 laps, etc.
Skate Lines: Skate at maximal speed to the prescribed lines and back. Stop/start as quickly as
possible.
Active Recovery: Perform a light cardio activity or mobility session for the prescribed time.

Day 1 Day 2 Day 3 Day 1 Day 2 Day 3

WEEK WEEK

1 7
Strider 100 yd Easy Run/Bike Strider 100 yd Shuttle [3] 50 yd Shuttle [6] 25 yd Shuttle [6] 50 yd
20 min Rest 2 min Rest 2 min Rest 2 min
x6 x6 x6 x3 x3

Anaerobic Power
Aerobic Base

WEEK WEEK

2 8
Strider 100 yd Easy Run/Bike Strider 100 yd Shuttle [12] 25 yd Shuttle [6] 50 yd Shuttle [6] 25 yd
25 min Rest 2 min Rest 2 min Rest 2 min
x8 x8 x4 x4 x4

WEEK WEEK

3 9
Strider 100 yd Easy Run/Bike Strider 100 yd Shuttle [12] 25 yd Shuttle [6] 25 yd Shuttle [12] 25 yd
30 min Rest 2 min Rest 2 min Rest 2 min
x 10 x 10 x5 x5 x5

WEEK WEEK

4
Skate 4 Laps Active Recovery Skate 4 Laps

10
Shuttle [3] 50 yd Sprint 30 sec Shuttle [3] 50 yd 15 sec sprint/coast 10-15 min 15 sec sprint/coast
Rest 2 min Rest 2 min (active) Rest 2 min Rest 2 min Rest 2 min
x3 x6 x3 x2 x2
Anaerobic Power

Alactic Power

WEEK WEEK

5
Skate 3 Laps Skate 5 Lines Skate 3 Laps

11
Shuttle [3] 50 yd Sprint 30 sec Shuttle [3] 50 yd
20 sec sprint/coast Far goal/back = 1 20 sec sprint/coast
Rest 2 min Rest 2 min (active) Rest 2 min
Rest 2 min Rest 60-90 sec Rest 2 min
x4 x7 x4
x3 x3

WEEK WEEK Skate 5 Lines Skate 7 Lines Boards to Boards

6 12
Shuttle [3] 50 yd Sprint 30 sec Shuttle [3] 50 yd
Far blue, near Far goal/back = 1 Rest 60 sec
Rest 2 min Rest 2 min (active) Rest 2 min
blue, far goal = 1 Rest 60-90 sec x8
x5 x8 x5
Rest 60-90 sec

This training program only contains recommendations. Actual exercises, volumes, and intensities are undertaken at the users sole discretion and are performed at the users own risk. Volt makes no express or implied warranties regarding the Volt program or
content. Use of Volts program and content is governed by the terms of use provided on Volts website.