Why do my groins always feel tight?

Adductors work in a shortened, high-tension range in skating. The answer is loaded range work — split squats, lateral lunges and hinges — not more static stretching.

Can I skate during the block?

Yes. Beer league or open skate counts as the conditioning day and the strength week stays as written.

My back is always the first thing to hurt. What changes?

Anti-extension trunk work every session, hip mobility before loading, and single-leg variations that reduce the spinal load compared with heavy bilateral lifts.

Do I need to run at all?

Not much. A small dose of accelerations restores tissue tolerance so a sprint after a kid or a summer softball game doesn't strain something.

Free generator

Free hockey workout plan generator

Hockey built enormous hip strength in one narrow range and left you with tight hip flexors, cranky groins and almost no running history. This block fixes the range, not just the strength.

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Build your hockey week

Presets start from what hockey built and what it skipped. Change the goal, days, session length or equipment and Week 1 rebuilds instantly — no login, no email.

Starting from what hockey built. Read the full hockey block

Goal

Days

Time

Kit

Lower Strength

45 min

Goblet Squat4 × 3
Romanian Deadlift3 × 6-8
Rear-Foot Elevated Split Squat3 × 6-8
Dead Bug3 × 6-8
Loaded Carry Medley3 × 6-8
Hip Mobility Flow3 × 6-8

Upper Strength

45 min

Bench Press4 × 3
Pull-Up / Assisted Pull-Up3 × 6-8
Dumbbell Bench Press3 × 6-8
Single-Arm Dumbbell Row3 × 6-8
Dead Bug3 × 6-8
Loaded Carry Medley3 × 6-8

Speed & Power

45 min

Box Jump4 × 3
Acceleration Runs (20 yd)3 × 3 x 30s
Rear-Foot Elevated Split Squat3 × 6-8
Romanian Deadlift3 × 6-8
Dead Bug3 × 6-8
Pull-Up / Assisted Pull-Up3 × 6-8

Full Body

45 min

Goblet Squat4 × 3
Bench Press3 × 6-8
Romanian Deadlift3 × 6-8
Pull-Up / Assisted Pull-Up3 × 6-8
Dead Bug3 × 6-8
Loaded Carry Medley3 × 6-8

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What hockey left you with

Lower-body strength

Squats and hinges load quickly. Most former hockey players are within a block of their old numbers.

Repeat-effort conditioning

45-second hard / 90-second easy intervals feel like shifts and produce fast fitness gains.

Physicality

Carries, sleds and dense circuits suit how you like to train.

Hip flexor and adductor length

Half-kneeling and split-stance work opens the range that skating shortened.

Running tolerance

Short accelerations are added conservatively — calf and Achilles tissue is genuinely untrained for it.

Trunk anti-extension

Dead bugs and planks take load off a back that has been compensating for tight hips for years.

Hockey plan questions

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