💪🏻 Strength is the only physical quality of hockey players that is almost impossible to develop or at least maintain during on-ice sessions 🏒. Despite this, strength is vital for a hockey player as it is a basis for speed [1] and speed-strength abilities of athletes [2].

2️⃣ weeks without sufficient muscle stimulation is enough to lose strength [3] and muscle mass [4].
🏋🏼 Hence, the strength workouts should be present in the training program of athletes on a permanent basis.
📈 A study over the entire season revealed that stimulus from 2 strength-training sessions per week was sufficient to maintain strength abilities of football players for 14 weeks [5]. Training intensity is the cornerstone: to maintain strength, it should remain at the same level [6].

📝 Typically in-season we perform 4 exercises per session: (1) lower-body pushing, 2) upper-body pushing, 3) lower-body pulling, 4) upper-body pulling.
📊According to our approach, intensity is based on the interval between games:
⏺ back-to-back games → no workout;
1️⃣ day → intensity 3RM (93% of 1RM) x 3 reps x 2+2 sets (2 warm-up sets + 2 working sets);
2️⃣-3️⃣ days → 5RM (87% of 1RM) x 5 reps x 2+2 sets;
4️⃣ days and more → 8-10RM (70-80% of 1RM) x 1+2 sets.
⬇️ In cases of OT we cut off 1 working set.

Thank You for reading!

References:
1. Guskiewicz, K, Lephart, S, Burkholder, R. The relationship between sprint speed and hip flexion/extension strength in collegiate athletes.
2. Piazza, M, et al. Effects of resistance training on jumping performance in pre-adolescent rhythmic gymnasts.
3. Hortobagyi, T, et al. The effects of detraining on power athletes.
4. Fleck, SJ. Detraining: its effects on endurance and strength.
5. Fleck, SJ, Kraemer, WJ. Designing resistance training programs.
6. Spiering, BA, et al. Maintaining physical performance: the minimal dose of exercise needed to preserve endurance and strength over time.