Ice = hockey day, quick warm-upTrain = no hockey, full session
Exercise Guide
Full sets are for training days and add-ons. Light weight, more reps.
Cardio
Mostly intervals
Intervals: switch between hard effort (70–80% of max heart rate) and easy recovery (about 50%). Try 1 minute hard, 2 minutes easy, and repeat.
Distance / steady: one consistent pace and heart rate the whole time. Mix some in.
- Rower
- Stationary bike
- Elliptical
- Treadmill · harder on joints
Heart rate zones
example, enter yours
Max heart rate206220 minus age. Don't train here.
Hard · 70–80%144–165The push. Breathing hard, only a few words at a time.
Easy · ~50%~103Recover between hard bursts.
Beats per minute. Most cardio machines and fitness watches show heart rate.
Gear & Stretching
What you need
- Exercise mat
- Mini loop band (knees/ankles)
- Long resistance band + door anchor (replaces cable machine)
- Light dumbbells
- Ab wheel
- Bench, sturdy couch, or step
- Cardio machine for Thursday (rower, bike, elliptical, or treadmill)
- Gym only, optional: adductor machine, cable with rope
For warm-ups at the rink, a mini band and a long band cover almost everything.
Stretching
As important as cardio and strength. Stretch every day, especially after hockey. 5–10 minutes.
Coach's note
Just getting active and training the muscles you'll use is all you need to get started. Every body is different. It's trial and error to find what works for you.
Good luck, and stop pucks!