Hockey Training Request

[Tension]

Looking for a few exercises for specific needs, I gave a little example of how it is applied in the game so you know what I am looking for.

By Priority
1. Core Strength - Back and Abs
This is about someone not being able to push me off the puck, or push me out of the way. This also goes hand in hand with stabilizing myself while skating very fast.

2. Explosive leg power.
This is about the first step or "lunge" to skate forward, first off the starting line type of thing. Right now I feel I have "runners" legs and I am looking to get big strong explosive legs.

3. FAST arms, not big giant bulky arms but effecient, quick arms.
Speed training of some sort, toning my arms up, especially where the arm meets the torso and backarm.

4. VERY HIGH grip / forearm strength (as strange as it might sound this separates the men from the boys in serious hockey)
This is about someone using there hockey stick to try and either lift mine or to strip the puck away from me by force. Real good players have real good grip strength.

 

[gtbmed]

Here are my thoughts:

1 & 2. These are essentially related. Balance with the puck is going to be established from the skate blades up, so a player with strong legs who can exert a lot of force against the ice is going to be tougher to knock around. You want to build a very strong posterior chain. I'd recommend box squatting, wide-stance deadlifting, good mornings, and front squats. In addition to those movements, I'd add a unilateral lower body movement like step-ups or Bulgarian split-squats. These will help with stabilization as well as correct any strength imbalances between legs. Also, do some strongman work like sled dragging, prowler pushing, and sandbag lifting.

3. You're going to want lat strength and pectoral strength. It's that simple. The other thing I'd add is reaction work. Take 2 tennis balls and throw them against the wall at different tempos. You want to improve your hand-eye coordination and your quickness in reacting.

4. You are absolutely right about the importance of grip. Lots of heavy holds like farmer's walks, plate pinches, and static deadlift holds will help this.

 

[Tension]

Hitting up 1 and 2 tnite. Only one I don't know is "good mornings"

Thanks a ton.

 

[gtbmed]

I'd actually recommend something like Westside for Skinny Bastards. It's a good program for athletes of all types.

Don't complicate things too much. Just remember that your goal in the weight room is to get strong. You use drills and scrimmages to transfer that ability to improved performance in the sport. For a lot of people, it takes a while for them to learn how to use their strength within their sport.