Off-Ice Training Program: U-18

Here’s another sample in-season off-ice training program for youth hockey players from ~15-18 years old (Bantams and Midgets).

A few notes:

✅ This is Phase 2 of the in-season program, so the main exercises have been progressed to over the course of the previous few weeks. The program is designed so the whole team goes through the ‘A’ block together, and then half the team starts on the ‘B’ block, and the other half can start on the ‘C’ block, and then switch.

✅ The general focus of this phase is on developing strength, with an emphasis on eccentric strength on Day 1. The volume for the main lifts is relatively low, particularly for the exercises with 6s eccentrics (e.g. B1/C2 on Day 1).

✅ Day 2 of this week is closer to the weekend games, so the volume stays low, but the intensity remains high.

✅ With every exercise, the primary goal in this environment is on teaching/coaching perfect technique. Loads are only progressed when the athlete demonstrates they can perform the exercise correctly.

Feel free to post any comments/questions below. If you found this helpful, please share/re-post it so others can benefit.

To your success,

Kevin Neeld

P.S. If you’re interested in year-round comprehensive hockey-specific training programs for players at different ages, check out Ultimate Hockey Transformation.

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