HSP Manual 15 Years and Older

CONGRATULATIONS ON
PURCHASING YOUR BLUEPRINT TO

SUCCESS IN YOUR SPORT
ALL MATERIAL IS COPYRIGHT OF

KEVIN MIEHM AND HOCKEY SPEED
AND POWER.
Thank-you for purchasing our Hockey Speed and Power Manual. I am sure you will be
100% satisfied with the results if you follow the program closely. This program was
originally developed for the Oshawa Generals of the Ontario Hockey League. We have
made changes so that the manual is more age specific. Please be sure to contact
Kevin@hockeyspeedandpower.com with any questions or concerns. You may have to
adjust some weights according to the strength of your athletes. This manual was sent to
the International Sports Sciences Association as continuing education material and they
said it was one of the best they have ever seen. Work hard and follow the manual and
you will become a much faster, stronger and all around player.
“Kevin designed this manual for our team and our players loved it.
Many times players get theses manuals and toss them out. Our guys
knew Kevin played at a very high level and trusted his knowledge. I
was extremely impressed with the conditioning levels our players came
to training camp with. I highly recommend any player serious about
moving on in hockey follow Kevin’s principals. He is a first class
Strength and Conditioning Coach.”
George Burnett-General Manager and Head Coach of the Oshawa

Generals of the OHL.
The material in this manual is owned exclusively by Kevin

Miehm. Any reproduction without written consent is strictly
prohibited.
Kevin Miehm(SSC, CFT, CSSC)

www.hockeyspeedandpower.com
Kevin@hockeyspeedandpower.com
TABLE OF CONTENTS
SECTION ONE: DAILY TRAINING CALENDAR
SECTION TWO: DYNAMIC WARM-UP
SECTION THREE: CORE TRAINING
SECTION FOUR: LOWER BODY STRENGTH AND POWER
SECTION FIVE: UPPER BODY STRENGTH AND POWER
SECTION SIX: PLYOMETRIC TRAINING
SECTION SEVEN: AGILITY AND SPEED TRAINING
SECTION EIGHT: ENERGY SYSTEM TRAINING
SECTION NINE: STATIC STRETCHING
This program has been carefully designed to allow you to

become the best player possible. This is a hockey specific
training manual that has been proven to deliver great
results. Follow it closely and you will be highly rewarded.
May 2008
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1Dynamic warm up 2Dynamic warm up 3 REST 4 REST

#1 #2
Core #3 Core #4
Lower Body strength Upper Body strength
& power #2 & power #2
Aerobic-cont #2 Aerobic-intervals #2
5Dynamic warm up 6Dynamic warm up 7 REST 8Dynamic warm up 9Dynamic warm up 10 REST 11 REST
#1 #2 #1 #1
Core #1 Core #2 Core #3 Core #4
Lower Body strength Upper Body strength Lower body strength Upper Body strength
& power #1 & power #1 & power #2 & power #2
Aerobic-cont #1 Aerobic-cont #2 Aerobic-intervals #2
12Dynamic warm up 13Dynamic warm up 14 REST 15Dynamic warm p 16Dynamic warm up 17 REST 18 REST
#2 #1 #2 #1
Lower body strength Upper Body strength Lower body strength Upper Body strength
Aerobic-cont #1 Aerobic-intervals #1 Aerobic-cont #2
19Dynamic arm up 20Dynamic warm up 21 REST 22Dynamic warm up 23Dynamic warm up 24 REST 25 REST
#2 #1 #2 #1
Lower Body strength Upper body strength Lower Body strength Upper body strength
Aerobic-intervals #1 Aerobic-cont #2 Aerobic-cont #2
26Dynamic warm up 27Dynamic warm up 28 REST 29Dynamic warm up 30Dynamic warm- 31 Aerobic ********
#2 #1 #2 ups #2 continuous #2 End each
workout with
Lower body strength Upper body strength Upper Body strength Upper Body strength
& power #2 & power #3 & power #3 & power #1 static
Aerobic-intervals #1 Aerobic-intervals #3 Aerobic –cont #1 Aerobic-intervals #1 stretching*******
June 2008
1 REST
2Dynamic warm up 3Dynamic warm up 4 REST 5Dynamic warm up 6Dynamic warm up 7 Aerobic 8 REST
#2 #1 #2 #1 continuous #1
Core #4 Core #1 Core #2 Agility & Core #3
Upper Body strength Plyometrics #1 speed #2 Plyometrics #1
& power #4 Lower body S & P#3 Upper body S & P#3 Lower body S & P#4
Aerobic-intervals #2 Aerobic-cont #2 An-Aerobic int #3
9Dynamic warm up 10Dynamicwarm up 11 REST 12Dynamic warm up 13Dynamic warm up 14 Aerobic-cont 15 REST
#2 #1 #2 #1 #1
Agility & speed #1 Plyometrics #2 Agility & Speed #2 Plyometrics #2
Upper Body S & P #4 Lower body S & P#3 Upper body S &P #3 Lower body S & P#4
Aerobic-intervals #2 Aerobic-cont #2 Aeroic-intervals #3
16Dnamic warm up 17Dynamic warm up 18 REST 19Dynamic warm up 20Dynamic warm up 21 Aerobic cont 22 REST
#2 #1 #2 #1 #1
Agility & Speed #2 Plyometrics #2 Agility & Speed #2 Plyometrics #2
Upper body S & P #4 Lower body S & P#3 Upper body S & P #3 Lower body S & P #4
An-Aerobic-int#2 Aerobic-cont #2 An-Aerobic –int#3
23Dynamic warm up 24Dynamic warm up 25 REST 26Dynamic warm up 27Dynamic warm up 28Aerobic-cont 29 REST
#2 #1 #2 #1 #2
Agility & peed #2 Plyometrics #3 Agility & Speed #3 Plyometrics #4
Upper body S & P #4 Lower body S & P #5 Upper body S & P #5 Lower body S & P#6
Aerobic Intervals #1 Aerobics-cont #3 Aerobic-intervals #4
30Dnamic warm up *****END EACH

#2 WORKOUT WITH
Core #8
STATIC
Agility & Speed #4
Upper body S& P#6 STRETCHING*****
Aerobic-intervals #2
July 2008
1Dynamic warm up 2 REST 3Dynamic warm up 4Dynamic warm up 5 REST 6 REST

#1 #2 #1
Core #5 Core #6 Core #7
Plyometrics #3 Agility & Speed #3 Plyometrics #4
Lower Body S & P #5 Upper Body S & P#5 Lower Body S & P#6
Aerobic-intervals #1 Aerobic-cont#3 Aerobic-intervals #4
#2 #1 #2 #1
Core #8 Core #5 Cre #6 Core #7
Upper Body S & P#6 Lower Body S & P#5 Upper Body S & P#5 Lower body S & P #6
Aerobic-intervals#2 An-Aerobic-int #1 Aerobic-cont#3 An-Aerobic-int #4
#2 #1 #2 #1
Agility & Speed #4 Plyometrics #3 Agility & Speed#3 Plyomerics #4
Upper Body S & P#6 Lower body S & P#5 Upper Body S & P #5 Lower Body S & P#6
Aerobic-intervals #2 An-Aerobic-int#1 An-Aerobic- Aerobic-intervals #4
intervals#3
21Dynamic warm up 22Dynamic wam up 23 REST 24Dynamic warm up 25Dynamic warm up 26 REST 27 REST
#2 #1 #2 #1
Upper body S & P#6 Lower Body S & P#5 Upper body S & P#5 Lower body S & P#6
Aerobic-intervals#2 An-Aerobic-int#1 Aerobic-cont #3 An-Aerobic-int#4
28Dynamic warm up 29Dynamic warm up 30 REST 31Dynamic warm up **END EACH

#2 #1 #2 WORKOUT WITH
Core #8 Core #5 Core #6
STATIC
Agility & Speed #4 Plyometrics #3 Agiity & Speed #4
Upper Body S & P#6 Upper body S & P#5 STRETCHING****
Lowr body S & P#5
Aerobic-intervals#2 Aerobic-intervals#1 Aerobic-intervals #3
August 2008
1Dynamic warm up 2 REST 3 REST

#1
Core #7
Plyometrics #4
Lower body S & P#6
Aerobic-intervals#3
#2 #1 #2 #1
Agility & Sped #4 Plyometrics #5 Agility & Speed #4 Plyometrics #5
Upper body S & P#6 Lower body S & P#5 Upper body S & P#5 Lower Body S & P#6
Aerobic-cont#3 An-Aerobic-int#3 Aerobic-intervals#3 An-Aerobic-int #2
#2 #1 #2 #1
Agility & Speed #5 PLyometrics #5 Agility & Speed #4 Plyometrics #5
Upper body S & P#6 Lower Body S & P#5 Upper body S & P #5 Lower body s & P#6
Aerobic-intervals#4 An-Aerobic-int #3 Aerobic-intervals #3 An-Aerobic-int #2
18***THIS IS AN 19 20 21 22 23 24
UNLOADING
WEEK.PERFORM TWO
LIGHT WORKOUTS
WHILE
CONCENTRATING ON
YOUR ON-ICE WORK.
25 26 24 28 29 30 31
DYNAMIC WARM-UP
General instructions: Perform a light jog or bike for 5 minutes prior to the dynamic warm-up. Do not
rest between exercises. Rest 45 seconds after first set and then repeat.
DYNAMIC WARM-UP # 1
1. Jumping Jacks – 20
2. Burpees – 10
3. Push-ups – 12
4. Sit-ups – 12
5. Mountain Climbers – 10 per leg
6. Leg Swings – 10 per leg / per side
DYNAMIC WARM-UP # 2
1. Jumping Jacks – 20
2. Burpees - 10
3. Push-ups – 12
4. Sit-ups - 12
5. Lateral Squats – 12 per side
6. Split Shuffles - 12 per side
7. Leg Swings – 10 per leg / per side
Dynamic Warm-up Pictures
Jumping Jacks
Burpees
Pushups
Sit-Ups
Mountain Climbers
Leg Swings
Lateral Leg Swings
Lateral Squats
Split Shuffles
CORE TRAINING
In the past five years the term “core training” has become very popular. The term core refers to
the area of your body from just below the chest to the mid thigh region. The following exercises will
give you a foundation of strength in the most vital region of your body. All movements originate from
the core and therefore strengthening this area will result in great performance enhancement.
Due to the quickness in which the core region adapts to training, I have included eight different
routines. The core is trained four times per week and is done early in the training session to emphasize
importance. The movements are designed to train you through all movement planes. Increases in stride
power, shooting speed, and injury resistance are just a few of the many benefits you will gain from
performing these exercises.
CORE EXERCISES
General Instructions: Rest 30 seconds between exercises.
CORE # 1 (2 sets)
1. Alternate Crunch – 10 per side (5-20 lbs.)

2. Reverse Crunch – 8 per side
3. Side Bridges -10 per side
4. Stability Ball Pushup Hold Hands On ( 25 seconds) Plus 6 Pushups
5. Side Crunches On Stability Ball – 10 per side
6. Russian Twists – 15 per side (5 - 20 lbs.)
CORE # 2
1. Chinnies – 15 per side

2. Bicycles – 20 per side
3. Reverse Hyper – 15 reps
4. Stability Ball – hold feet on ball – 25 seconds plus10 jackknives
5. Side Bridge Hold – 30 seconds per side
CORE # 3 (2 sets)
1. Draw-ins – 8 reps (hold for 5 seconds)

2. Axe Chop – 10 per side ( 10 – 25 lbs.)
3. Standing Russian Twist – 12 per side ( 10 – 35 lbs.)
4. Jackknife - 12 reps
5. Ball Cross under – 8 per leg
6. Stability Ball Supine Twists – 10 per side (10 -15 lbs.)
CORE # 4
1. Alternate Crunch – 12 per side (10 – 25 lbs.)

3. Stability Ball Pushup Hold Hands On ( 30 seconds) Plus 10 Pushups
4. Side Bend With Dumbbell -10 per side (10 -30 lbs.)
5. Reverse Axe Chop – 15 per side (10 – 30 lbs.)
CORE # 5 (2 sets)
1. Alternate Crunch -15 per side (10-25 lbs.)

3. Stability Ball Supine Twist – 12 per side (10-20 lbs.)
4. Stability Ball Hold Hands On – 40 seconds plus 10 pushups
5. Stability Ball Hold Feet On – 40 seconds plus 10 jackknives
6. Side Bridge Hold With Leg Raise – 30 seconds each side
CORE # 6

2. Bicycles – 25 per side
3. Draw-ins – 8 reps ( hold for 5 seconds each)
4. Ball Cross unders – 8 per leg
5. Superman – 10 reps (hold for 3 seconds)
6. V-Ups – 12 reps
CORE # 7 (2 sets)
1. Side Crunch On Stability Ball – 12 per side

3. Reverse Axe Chop – 12 per side (10-25 lbs.)
4. Knee On Ball Reverse Axe Chop – 8 per side (10-25 lbs.)
5. Single Leg Jackknife – 10 per leg
6. Side Bridges – 15 per side
CORE # 8

2. Axe Chop – 12 per side (10-25 lbs.)
3. Bridge with leg raise – 30 seconds per leg
4. Draw-ins – 8 reps (hold for 5 seconds)
5. Side Bridges – 12 per side
6. Ball Cross under – 10 per side
CORE TRAINING PICTURES
Alternate Crunch- extend back

over ball to one side, hands on
shoulders, crunch up and twist to
other side, repeat.
Reverse Crunch- lie flat on

floor, hold ball above ground
with feet, keep legs fairly
straight, bring ball upward, twist
one way at top of crunch, lower
ball just above ground.
Side Bridges- lay on

your side, plant your
forearm, feet on top of
one another. Have
body in straight line,
raise hips to highest
extension, pause for 1
Stability Ball Pushup Holds-

hands on- hands on ball,
stomach sucked in tight. Hold
this pushup position for the
required time.
Stability Ball Pushup Holds-

feet on- toes on ball, stomach
sucked in tight. Hold this
pushup position for the
required time.
Side Crunch on Stability

Ball- with the left side of your
body dropped over ball and
right leg crossed over left,
crunch up as high as possible,
hold for 1 second, lower and
repeat.
Russian Twists- in a seated
position, with legs crossed and
slightly off floor, move weight
from side to side for the
desired number of repetitions.
Chinnies- lying flat on our

back, with arms out to side for
support, raise upper body and
bring left knee to chest.
Return to starting position,
alternate left knee and right
knee.
Bicycles- start with legs fully

extended, 6 inches off the
ground. Bring knee toward body
and connect with opposite
elbow. Alternate sides.
Reverse Hyper- hands on floor,

lie on ball, roll body up keeping
head up, legs straight and
extending legs up, flexing lower
back. Release and roll down,
repeat.
Axe-chop- light weight above

shoulder, bring weight to side of
opposite hip, bring back up same
side to above the shoulder, and
repeat to other hip (figure 8-like
pattern, with most force on down
swing.
Standing Russian Twist- knees

slightly bent and stomach sucked
in. Twist weight back and forth
in an arc motion for the desired
number of reps.
Jacknife- start in pushup
position with feet on ball. Suck
your stomach in hard to protect
your back. Pull legs in and then
push back to start position.
Ball Cross-under- start with left

leg on ball. Twist your hips so
right leg turns from side to side
for required reps. Repeat with
other leg on ball.
Stability Ball Russian Twists-

upper back lying on ball, torso
straight, knees at 90o, light
weight in hands, arms fully
extended, rotate ball to one side,
alternate sides.
Side Bends- hold a dumbbell in

your right hand. Bend down
until weight is outside your right
knee. Use your obliques to pull
the weight up to position 2.
Repeat all to one side, then the
other.
Reverse Axe-chop- carry light

weight in hands, hold above
shoulder, bring across body
diagonally and downward to side
of opposite hip. Bring to top in
same path.
Supermans- lying flat on the

floor, raise your hands and feet
about 5 inches off the ground.
Hold the position for 5 seconds,
and then return to starting
position.
V-ups- lying flat on the floor,
raise your upper body and lower
body until fingers almost reach
toes. Return to start position and
repeat.
Single-leg Jacknife- put right

foot on ball and drag ball
towards chest. Return to starting
position. Repeat with other leg.
Draw-ins- lying flat on the

ground, pull your belly button
towards your back. Hold this
position for 5 seconds. Release
and rest for 5 seconds and then
repeat.
STRENGTH TRAINING
Strength is the component that all other aspects of the program are dependant on. Before any increases
in power and speed can be made, strength has to be increased.
POWER= STRENGTH X SPEED
Many players jump into speed and power drills while neglecting strength training. This causes the joints
and tendons to absorb forces they are not capable of doing. This causes injury or sore joints with no
improvements in speed or power.
Tips:
1. Perform exercises with a challenging weight that allows perfect form.
2. We have included multi-joint, functional strength movements that are very effective in producing
desired results. Do not substitute machine variations that create nothing more that unbalanced
muscles.
LOWER BODY STRENGTH & POWER
General Instructions :( ALWAYS PERFORM ONE LIGHT WARM-UP SET)

- Always use a weight that allows you to perform the exercise with perfect technique.
- The proper weight will challenge you on the last two reps of each set.
- Tempo of lifting: 2 – 1 – 1 (lower weight to a count of 2, pause for 1, raise for a count of
1.
- Perform A of each exercise, rest 1 minute, performs B of each exercise, then repeat for 3
sets.
Lower Body Strength & Power # 1
Perform 3 sets of each exercise, with 1 minute rest between A and B.
1A. Squats – 10 reps (115-185 lbs.)

1B. Stability Ball Hip Raise and Curl – 12 reps
2A. Lateral Lunge & Press -10 reps per side (10 -25 lbs.)
2B. Back Extensions – 12 reps (10-25 lbs.)
3A. Lunge with Double Axe Chop – 8 per leg (10 -20 lbs.)
3B. Single Leg Calf Raise – 12 per leg (20 -40 lbs.)
1A. Lunges – 8 per leg (15 – 30 lb. dumbbells)

1B. Romanian Deadlift – 10 reps (30 – 50 lbs.)
2A. Lateral Squats – 8 per side (45 – 75 lbs.)

2B. Step-ups – 8 per leg (15 – 30 lbs.)
3A. Squat and Press – 10 reps (15 -25 lbs.)

3B. Iron Cross – 10 reps (5– 15 lbs.)
3C. Dumbbell Swing – 10 reps (20 – 40 lbs.)
Power
1. One arm dumbbell snatch – 6 reps per arm (25-45 lbs.)
Strength
1A. Squats – 8 reps (135-205 lbs.)

1B. Single leg stability ball hip raise & curl – 10 per leg
2A. Lateral Step-ups – 8 per leg (20-35 lb. dumbbells)

2B. Romanian Deadlifts – 8 reps (20-40 lbs.)
3A. Walking Lunges – 8 per leg (20-30 lb. dumbbells)

3B. Calf Raise (single leg) – 8 per leg (30-50 lbs.)
Perform 3 sets of each exercise, with 1 minute rest between A, B and C.
Power
1. Hang clean – 5 reps (85 – 135 lbs.)
Strength
1A. Step-ups – 8 per leg (25-40 lb. dumbbells)

1B. Back Extensions – 12 reps (20-35 lb. weight plate)
2A. Cross-over Step-ups – 8 per leg (15-30 lbs.)

2B. Lateral Squats – 8 per leg (75-105 lbs.)
3A. Iron Cross – 8 reps (10-15 lbs.)

3B. Squat & Press – 8 reps (20-30 lbs.)
3C. Dumbbell Swing – 8 reps ( 35-50 lbs.)
Lower Body Strength & Power # 5 (Complex Training)
Power
1. One arm dumbbell snatch – 6 per arm (35-55 lb. dumbbell)
Strength
1A. Squats – 6 reps (150-250 lbs.) plus 6 squat jumps

1B. Dumbbell Swing – 8 reps (45-65 lbs.) plus 6 underhand medicine ball throws
2A. Lateral Step-ups – 6 per leg (25-40 lb. dumbbells) plus 6 lateral jumps per leg
2B. Back Extensions – 10 reps (25-45 lbs.) plus 6 back extensions with toss using 18 – 12 lb
medicine ball
3A. Step-ups – 6 per leg (25-45 lb. dumbbells) plus 6 box jumps
3B. Crossover Step-ups (25-40 lb. dumbbells) plus 6 hockey jumps
Lower Body Power Endurance#6 (rest 45 seconds between sets)
1. Hangclean+Frontsquat+Pushpress-(30-45 lb. dumbbells)-3 sets of 5 reps

2. One legged squats-3 sets of 8 per leg
3. Iron cross-10lbs-3sets of 10 reps
4. Dumbbell swing-(30-50 lbs.) dumbbells-15 reps-3 sets
5. Lateral lunge and press(20lbs)-12 per side-3 sets
6. Stability ball hip raise and curl-15 reps-3 sets
LOWER BODY STRENGTH AND POWER EXERCISES
Squats- speed with knees

slightly bent chest pushed out.
Start movement by pushing
hips back. Squat down until
thighs are parallel to floor and
return.
Stability Ball Hip Raise and

Curl- with heels on ball, raise
hips up and drag ball into your
butt. Return to starting
position.
Lateral Lunge and Press-

take a wide lateral step and
squat down while pressing the
weight. Return to starting
position.
Back Extension- hold

appropriate weight against
chest and raise up to parallel.
Pause for 1 second and return
to starting position.
Lunge with Double Axe-

chop- with the weight inside
your right thigh, lunge out
with your right leg. Bring the
weight up across your body
and then back down. Return
to starting position. Alternate
legs each rep.
Single-leg Calf Raise- tuck

your left foot behind right.
Hold dumbbell in your right
hand and raise up onto your
toes. Return and repeat.
Lunges- take a large step
forward with your right leg
until your left knee is almost
touching the ground.
Powerfully return to starting
position.
Romanian Deadlift- hold

dumbbells in front of you.
Keep your chest out & push
butt back until dumbbells are
at kneecap level. Return to
starting position.
Hangclean Front Squat

Push Press- same starting
position ashangclean but hold
dumbbells at your sides.
Jump and shrug and catch
weights at shoulder level.
Single Leg Squat- stand on

your right leg with left leg out
in front. Slowly squat down
to parallel and power up to
starting position. Repeat all
reps on right leg then switch
to left.
One-arm Dumbbell Snatch-
hold dumbbell with right arm
about 3 inches off ground.
Chest up and butt back.
Extend your hips and shrug
the weight catching it
overhead. Perform all reps
with right arm, then left.
Stability B all Single Leg

Hip Raise & Curl- place
lower right leg on ball with
left leg to side. Raise hips and
pull ball towards you. Return
to starting position. Repeat all
reps with right leg, then left.
Lateral Squats- hold

dumbbells on your shoulders
and spread your legs wide.
Shift your weight back and
forth while staying low the
whole time.
Step-ups- place your left leg

on a 16-24 inch box. Push
your foot hard into the box
and step up. Raise your right
leg up. Return to start
position. Perform all reps
with left leg and then repeat
with right.
Squat and Press- hold

dumbbells in neutral position
on your shoulders. Squat
down until at least parallel and
explosively push weights over
head.
Iron Cross- hold dumbbells
straight out in front of you at
shoulder level. Squat down
until at least parallel. Raise
up and bring dumbbells
straight out to the side.
Dumbbell Swing- grasp

dumbbell with both hands and
let it swing between your legs.
Powerfully extend your hips
and return weight to shoulder
level. Raise up onto your toes
at top of movement.
Lateral Step-ups- stand to

the side of a 12-18 inch box.
Place your right foot on the
box and power up and place
the left foot on top. Step off
with right leg and then return.
Walking Lunges- take a large

step forward until back knee is
almost touching ground. Take
another step with opposite leg
and keep alternating until all
reps are completed.
Cross-over Step-ups- cross
right leg over left onto a 12-18
inch box. Push off with your
right leg and tap your left foot
on box. Return to starting
position and repeat all reps.
Switch to other leg.
Hangclean- Start with the bar

resting on your thighs. Chest
pushed out and butt pushed
back. Explosively extend
your hips and shrug the
weight. Catch the bar at
shoulder level.
UPPER BODY STRENGTH AND POWER
(Always perform one light warm-up set)
Upper Body Strength and Power # 1
Rest 1 minute between A and B.

Tempo of lifting: 2 – 1 – 1 Lower weight to a count of 2, pause for 1 count, and raise to a count of 1.
3 sets 1A. Bench-press – 10 reps (125-195 lbs.)

1B. Stability ball pull-ups – 10 reps
2 sets 2A. Shoulder circuit – 5 reps each (25, 10, 10 – 40, 20, 20)
2b. Pushup/row – 6 reps (10 – 25 lbs.)
2 sets 3A. Three way shoulders – 5 each (5 – 10 lb. dumbbells)

3B. Split row – 8 per arm (25-40 lbs.)
1set 4A. Close-grip bench-press ( 14 inch grip) – 10 reps (95-165 lbs.)

4B. Curl & press – 10 reps (20-35lbs. dumbbells)
Upper Body Strength & Power # 2
Rest 1 minute between A and B, use a Tempo of 2 - 1- 1.
3 sets 1A. Stability ball circuit – 5 reps each (25-40 lbs. dumbbells)
1B. Neutral grip pull-ups – 8 reps
3sets 2A. Stability ball incline press – 10 reps (35-55 lbs. dumbbells)
2B. Bent over row – 10 reps (85-125 lbs. barbell)
3 sets 3A. Dips – 10 reps

3B. Plate raises – 10 reps (20-35 lb. weight plate)
Rest 1.5 minutes between A and B, lifting Tempo 2 – 0 – 1.

1B. Stability ball pull-ups – 12 reps
2 sets 2A. Shoulder circuit – 5 reps each (30,10,10-45,20,20)
2B. Pullups – 8 reps
2 sets 3A. Three way Shoulders – 8 reps each (30,10,10 - 45,20,20 lbs. dumbbells)
3B. Dips – 12 reps
3C. Bent over row – 8 reps (100-150 lbs.)
Rest 1.5 minutes between A and B, lifting Tempo 2 – 0 -1.
3 sets 1A. Stability ball Circuit – 8 reps (30-45 lbs. dumbbells)

1B. Neutral grip pull-ups – 10 reps
3 sets 2A. Stability ball bend over lateral raise – 10 reps (10-20 lbs. dumbbells)
2B. Pushup/row – 6 reps (20-30 lbs.)
2 sets 3A. Plate raise – 12 reps (25-45 lbs.)

3B. Dips – 15 reps
3C. Bent-over barbell row – 8 reps (100-150 lbs.)
Upper Body Strength & Power # 5 (Complex Training)
Perform with no rest between A and B, lifting Tempo 2 - 0 - explosive.
3 sets 1A. Incline stability ball press – 6 reps (40-65 lbs.)

1B. Incline stability ball medicine ball throw – 6 reps (12-20 lbs.)
2 sets 2A. Bent over barbell row – 6 reps (115-175 lbs.)

2B. Under medicine ball throw – 6 reps (15-20 lbs.)
2 sets 3A. Dips – 6 reps

3B. Plyometric push-ups – 6 reps
3 sets 4A.Three way shoulders – 10 reps each ( 10 –20 lbs. dumbbells)
Upper Body Strength & Power # 6 (Complex Training)
Perform with no rest between A and B, lifting Tempo 2 - 0 - explosive.

1B. Lying medicine ball throw – 6 reps (12-20 lbs.)
3 sets 2A. Split row – 6 per arm ( 30-50 lbs. dumbbells)
2B. Underhand medicine ball throw – 6 reps (15-20 lbs.)
3sets 3A. Close grip bench press (14 inches) – 6 reps ( 115-205 lbs.)
3B. Overhead medicine ball throw – 6 reps ( 12-20 lbs.)
UPPER BODY STRENGTH AND POWER EXERCISES
Bench Press- lie flat on

bench with feet flat on
floor. Slowly lower weight
to your chest then press
upwards until arms are
completely extended.
Stability Ball Pullups-

raise up keeping body
straight until chest touches
the bar then lower until
arms are completely
extended.
Shoulder Circuit
1. Upright Row- lift
upward to mid chest line,
pause, then slowly lower
back to starting position.
Shoulder Circuit
2. Lateral Raise- bring
arms upward and outward
until they reach shoulder
level. Pause then slowly
lower to beginning position.
Shoulder Circuit
3. Front Raise- Raise arms
directly in front of you until
shoulder level. Hold in the
upper position for a
moment then slowly lower
back down.
Stability Ball Circuit

1. Shoulder Press. Chest
out and stomach sucked in.
Press weights overhead
with palms facing outward

2. Incline Bench Press.
Keep body on a 45º angle.
(Hips kept down)

3. Flat Bench Press.
Keep hips pushed up to the
ceiling, keeping body as flat
as possible.
Neutral Grip Pullups

Palms facing each other,
raise your chin to the bar.
Slowly lower until arms are
extended. Repeat.
Stability Ball Incline Press

Keep body on a 45º angle
and press dumbbells
overhead.
Bent Over Row
Keep back flat by sticking out
chest, keeping shoulders back,
and pulling stomach tight.
Knees slightly bent. Raise bar
to chest, pause then lower
down slowly.
Dips
Start in straight arm position.
Slow and controlled, lower
body until arms reach a 90º
position.
Plate Raise
Raise weight with straight arms to
shoulder level.
Stability Ball Bent Over Raise

Raise dumbbells to shoulder height
with elbows slightly bent. Body
should stay close to the legs in a
bent over position.
Incline Medicine Ball Throw

Body is on a 45º angle with hips
down. Explode ball forward from
chest
Split Row
Curl and Press
Shoulder Circuit
Push-up Row
Start with the weights turned down. Raise them up wide then lower, then medium, then
lower, then straight out in front and lower. Use 5lb dumbbells as this is great for your
rotator cuff but can hurt you if you use any more weight.
PLYOMETRIC TRAINING
PLYOMETRICS #1
1.Lateral Jumps – 10 per leg, rest 1 minute between sets, repeat 3 times.
Get as high and wide on each jump as possible. Spring back off the ground as quick as possible.
MAXIMAL EFFORT REQUIRED
2.Squat Jumps – 10 reps, rest 1` minute between sets, repeat 3 times.

Drop down into squat position and explode up as high as possible. Absorb your landing and explode
back up.
3.Split Shuffle Jump – 8 per leg, rest 1 minute between sets, repeat 3 time. Start in lunge position
and explode up and change leg positions in the air. Land with opposite leg in front. Repeat motion
PLYOMETRICS # 2
1. Continuous Long Jumps – 8 reps, rest 1 minute between sets, repeat 3 times. Start in standing
long jump position. Explode as far forward as possible. Absorb landing and immediately
perform another jump.
2. Single Leg Squat Jump - 6 reps with right leg and 6 on the left, rest 1 minute between sets,
repeat 3 times. (Same as squat jump, just land on single leg).
3. Box Jumps – 10 reps, rest 1 minute between sets, repeat 3 times. Stand in front of 16˝-24˝ sturdy
box. Explode upwards landing softly on box. Step down and repeat.
PLYOMETRICS #3
1. Lateral Box Jumps – 8 reps per side, rest 1 minute between sets, repeat 3 times. Stand laterally
beside a 12˝-18˝ sturdy box. Place left leg on box. Push off left heel and explode upwards and
to the side onto your right foot. Right foot should be on the box and left foot on the floor.
2. Medicine Ball Squat & Throw – 8 reps, rest 1 minute between sets, repeat 3 times. Holding a
10-15 lbs. medicine ball, squat down and then explode upwards. Use a chest pass motion to
throw the ball as high and as far as possible.
3. Plyo-pushups – 10 reps, rest 1 minute between sets, repeat 3 times. Perform a pushup, on the
way up explode through with a clap in between. Explode as high as possible.
PLYOMETRICS # 4
1. Hockey Jumps – 8 reps per leg, rest 1 minute between sets, repeat 3 times. Explode forward 45˚
with right leg. Immediately explode forward 45˚ with the left leg.
2. Medicine ball explosive pushup – 8 reps per arm, rest 1 minute between sets, repeat 3 times.
Start with right hand on medicine ball. Explode up and to the right so your left hand lands on the
ball.
3. Depth Jumps – 8 per side, rest 1 minute between sets, repeat 2 times. Stand on a 16˝-20˝ box or
bench. Step off with right leg. Immediately explode from the floor by performing a squat jump.
PLYOMETRICS # 5
Power Endurance Phase:
1. Lateral Jumps – 20 reps per leg, rest 1 minute, repeat once.
2. Hockey Jumps – 15 reps per leg, rest 1 minute, repeat once.
3. Plyo Pushups – 20 reps, rest 1 minute, repeat once.
4. Squat Jumps – 20 reps, rest 1 minute, repeat once.

AGILITY AND SPEED
Agility & Speed # 1
1.
Carioca
ĸ
Ļ Backpedal Sprint Ĺ
ĺ
Side Shuffle
- drill must be done at full speed, stay on toes

- follow directions on diagram, then reverse directions immediately on completion
- rest 45 seconds after reversing and then repeat 3 times
2.
¨ 5 yards ¨ 5 yards ¨
C A B
- face Cone A, sprint and touch B, sprint and touch C, sprint back to A, rest 45 seconds,
repeat 5 times
Agility & Speed # 2
¨ ¨ ¨ ¨ ¨ ¨
(Set-up: 2 yards between each pylon)
Sequence # 1: Sprint forwards through cones, rest 45 seconds, repeat 3 times.
Sequence # 2: Backpedal through cones, rest 45 seconds, repeat 3 times.
Sequence # 3: Double leg hops over cones, rest 20 seconds, repeat 5 times.
Agility & Speed # 3

1. Small Shuttle Run – sequence: ABA, ACA, ADA, AEA, AFA, rest 1 minute, then repeat. ( 5 yards
between pylons)
¨ ¨ ¨ ¨ ¨ ¨
A B C D E F
2. High Knees – run 25 yards bringing knees up to chest, rest 30 seconds, and repeat 3 times.
3. Butt Kicks - run 25 yards bringing heels to butt, rest 30 seconds, and repeat 3 times.
Agility & Speed # 4
1. Sprint Forward/Backward Drill (5 yards between pylons)

- sprint forward from A to B, backpedal from B to A
- sprint forward from A to C, backpedal from C to A
- continue through to F
- rest 1 minute and repeat 3 times
¨ ¨ ¨ ¨ ¨ ¨
A B C D E F
2. Shuffle/Carioca Drill (5 yards between pylons)

- facing forward, shuffle A to B and back
- facing forward, shuffle A to C and back
- continue through to F, rest 1 minute, repeat facing opposite direction
- perform 2 sets each direction
- repeat same sequence using carioca
Agility & Speed # 5
1. Shuttle Run (10 yards between pylons)

Sequence: ABA, ACA, ADA, AEA, AFA
Run at full speed, rest 1.5 minutes in between, repeat 3 times
¨ ¨ ¨ ¨ ¨ ¨
A B C D E F
2. Pylon Hop
- double lateral leg hops – 20 per side, rest 45 seconds, repeat 3 times
- single leg hops – 10 per leg, rest 45 seconds, repeat 3 times
AEROBIC AND ANAEROBIC TRAINING
Energy system training is of utmost importance to the training program. The first month will
concentrate on improving your aerobic fitness which is responsible for helping you recover between
shifts. As the summer progresses the emphasis shifts to anaerobic conditioning which is the dominant
energy system used in hockey. Your ability to perform at your highest level for 30-60 seconds will be
improved greatly.
Tips:
1. Running is the preferred method of aerobic/anaerobic training for hockey players as it requires
similar energy demands and muscle recruitment as skating.
2. The programs included are intense and will require dedication to complete. Jogging or riding the
bike at low intensities does little to improve your game. Make sure you push through the pain
and you will achieve great benefits.
ENERGY SYSTEM TRAINING –AEROBIC
General Instructions:
- all exercises use biking or jogging, although jogging is preferred if possible.
- warm-up before each of the following routines and warm-down at the end of each of the
following routines.
- Warm-up: 5 minutes biking or jogging @ 110 -120 bpm
- Warm-down: 3 minutes biking or jogging @ 120 -130 bpm.
Aerobic Continuous # 1
- 40 minute bike or jog with heart rate between 150 – 165 bpm.
Aerobic Continuous # 2
- 45 minute bike, jog or stairmaster with heart rate between 140 – 155 bpm.
Aerobic Continuous #3- 50 min bike, jog or stairmaster at 155-165bpm
Aerobic Intervals # 1
Repeat following sequence 6 times:

- 3 minute bike or jog @ 160 – 175 bpm
- 2 minute bike or jog @ 130 -140 bpm


- 1.5 minute bike or jog @ 170 -185 bpm (by end of interval)
- 1.5 minute bike or jog @ 120 bpm (by end of interval)

- run 800 metres @ 185 bpm
- rest 2 minutes
ENERGY SYSTEM TRAINING – ANAEROBIC
General Instructions:
- Warm-down at the end of each of the following routines
- Warm-down: 3 minute walk or light bike ride
Anaerobic Interval # 1

- 1 minute bike or ride @ 95% effort (185 – 195 bpm)
- 2 minute easy walk or pedal
Anaerobic Interval # 2

- 400 metre (one lap of track) run at full speed
- 2 minute easy walk or rest

- 200 metre ( half lap of track) run at full speed
- 1.5 minute easy walk or rest
Anaerobic Intervals # 3

- 100 metre sprint at full speed
- rest 45 seconds
Anaerobic Intervals # 4

- rest 30 seconds

- rest 20 seconds
STATIC STRETCHING EXERCISES
GROIN STRETCH
STANDING HAMSTRING STRETCH
STRETCHES TO BE DONE 5 X PER WEEK

ALWAYS DO A LIGHT WARM-UP (JOG OR DYNAMIC WARM-
UP) BEFORE DOING THE STRETCHING. HOLD EACH
STRETCH FOR 30 SECONDS.
GLUTE/LOWER BACK STRETCH
GROIN HIP STRETCH

HIP STRETCH
HIP FLEXOR STRETCH
CALF STRETCH
QUADRICEP STRETCH
SEATED HAMSTRING STRETCH

CHEST STRETCH
SHOULDER STRETCH
TRICEP STRETCH
NOTE: HOLD ON ALL POSISTIONS FOR 30 SECONDS. ON ALL STRETCHES WHERE THERE
IS ONLY ONE PICTURE BE SURE TO STRETCH OTHER SIDE AS WELL
IN-SEASON MAINTENANCE PROGRAM
The purpose of the in-season maintenance program is keeping your strength

and power levels up without fatiguing yourself. Twice weekly workouts will achieve this.
Weights should be challenging but ensure you stick to the low rep ranges prescribed, as this
keeps the body from building lactic acid. On weeks where your schedule is extremely busy,
perform only one of these workouts to ensure proper recovery before games.
DAY ONE
Bike – 5 minutes @ 60% intensity
Dynamic Warm-up - # 1 – 1 set
Core – choose any 4 exercises from the off-season program – 2 sets each
Agility – pick 2 exercises from off-season program – 2 sets each
Plyometrics – choose two exercises from off-season program – 2 sets each
Olympic Movement:- One arm dumbbell snatch – 30-55 lbs.
Strength – rest 1:30 minutes between A and B
1 A) Squats – (125– 205 lbs) – 6 reps
1 B) Bench Press (125– 205 lbs) – 6 reps
2 A) Back Extensions – 10 lbs – 10 reps
2 B) Shoulder Circuit – 30, 15, 15, - 6 reps each
Bike – 20 minutes 2 145 – 155 beats per minute
Stretch – same as off-season

DAY TWO
Bike – 5 minutes @ level 2.0
Dynamic Warm-up - # 2
Core – choose 4 different exercises – 2 sets each
Agility – pick 2 different exercises – 2 sets each
Plyometrics – choose 2 different exercises – 2 sets each
Olympic Movement – Hangclean – 95 – 155 lbs
Strength & Power
1A Step-ups – 20 lbs – 6 per leg + 6 box jumps
1B Stability Ball Circuit –15 – 40 lbs x 6 each + 6 incline medicine ball throws
2A Romanian Deadlift – 55 – 95 lbs x 6 reps + 6 underhand medicine ball throws
2B Pull-ups (neutral grip) – 8 reps
Bike – 20 minutes – 150-160 bpm
Stretch
It is very important to use perfect technique. These weights are just a guide line and it is best to start with light
weights.
DISCLAIMER: You should understand that exercise, especially intense exercise carries an increased risk of injury. Prior to
exercise you should ascertain from a qualified medical practitioner that you are fit and healthy to undertake exercise, and that
there is no reason to not undertake any exercise regime.
Under these terms that users of this manual waive, release and discharge any and all claims, losses or liabilities relating to
death, medical costs, loss of earnings or permanent disability which may arise in the future out of or relate to physical training
provided by or advocated by Kevin Miehm, Hockey Speed and Power and any of it’s employees and/or associates.

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CONGRATULATIONS ON

PURCHASING YOUR BLUEPRINT TO

ALL MATERIAL IS COPYRIGHT OF

George Burnett-General Manager and Head Coach of the Oshawa

The material in this manual is owned exclusively by Kevin

Kevin Miehm(SSC, CFT, CSSC)

SECTION ONE: DAILY TRAINING CALENDAR

SECTION TWO: DYNAMIC WARM-UP

SECTION THREE: CORE TRAINING

SECTION FOUR: LOWER BODY STRENGTH AND POWER

SECTION FIVE: UPPER BODY STRENGTH AND POWER

SECTION SIX: PLYOMETRIC TRAINING

SECTION SEVEN: AGILITY AND SPEED TRAINING

SECTION EIGHT: ENERGY SYSTEM TRAINING

SECTION NINE: STATIC STRETCHING

This program has been carefully designed to allow you to

1Dynamic warm up 2Dynamic warm up 3 REST 4 REST

30Dnamic warm up *****END EACH

1Dynamic warm up 2 REST 3Dynamic warm up 4Dynamic warm up 5 REST 6 REST

28Dynamic warm up 29Dynamic warm up 30 REST 31Dynamic warm up **END EACH

1Dynamic warm up 2 REST 3 REST

Lateral Leg Swings

1. Alternate Crunch – 10 per side (5-20 lbs.)

1. Chinnies – 15 per side

1. Draw-ins – 8 reps (hold for 5 seconds)

1. Alternate Crunch – 12 per side (10 – 25 lbs.)

1. Alternate Crunch -15 per side (10-25 lbs.)

1. Reverse Hyper – 20 reps

1. Side Crunch On Stability Ball – 12 per side

1. Reverse Hyper – 25 reps

Alternate Crunch- extend back

Reverse Crunch- lie flat on

Side Bridges- lay on

Stability Ball Pushup Holds-

Stability Ball Pushup Holds-

Side Crunch on Stability

Chinnies- lying flat on our

Bicycles- start with legs fully

Reverse Hyper- hands on floor,

Axe-chop- light weight above

Standing Russian Twist- knees

Ball Cross-under- start with left

Stability Ball Russian Twists-

Side Bends- hold a dumbbell in

Reverse Axe-chop- carry light

Supermans- lying flat on the

Single-leg Jacknife- put right

Draw-ins- lying flat on the

POWER= STRENGTH X SPEED

1. Perform exercises with a challenging weight that allows perfect form.

General Instructions :( ALWAYS PERFORM ONE LIGHT WARM-UP SET)

Lower Body Strength & Power # 1

Perform 3 sets of each exercise, with 1 minute rest between A and B.

1A. Squats – 10 reps (115-185 lbs.)

Lower Body Strength & Power # 2

Perform 3 sets of each exercise, with 1 minute rest between A and B.

1A. Lunges – 8 per leg (15 – 30 lb. dumbbells)

2A. Lateral Squats – 8 per side (45 – 75 lbs.)

3A. Squat and Press – 10 reps (15 -25 lbs.)

Perform 3 sets of each exercise, with 1 minute rest between A and B.

1. One arm dumbbell snatch – 6 reps per arm (25-45 lbs.)

1A. Squats – 8 reps (135-205 lbs.)