“Maintaining strength in-season isn’t about getting bigger—it’s about staying explosive, staying healthy, and being ready to perform at your best every shift. Athletes who neglect it often pay the price later in the season.”
— Coach Mike Sullivan, NHL Head Coach, Pittsburgh Penguins
Throughout my career I have been known for training baseball and softball players, but what many folks are not aware of is that I have also had a long career as both an Athletic Trainer (ATC) and Strength & Conditioning Coach for hockey. I’ve provides medical care, rehab programs, off-season training, and in-season training for youth teams, Juniors programs, college, professional , retired professionals and even referees. Currently we have several teams as well as plenty of individual male and female hockey athletes enrolled in our program. In this post I want to share with you some of my thoughts about in-season hockey training to keep athletes on the ice and performing all season long.
With the off-season strength, power, & conditioning gains achieved, training camp finished and the season in full swing, many hockey players wonder what they should be doing in the gym.
There are a couple of extremes here. Some players think that they shouldn’t be doing anything in the gym (or only doing biceps and chest exercises), while others do way too much, trying to keep up with the same amount of work as in the off-season.
While the ideal training approach is obviously a tapered version of the latter, maintaining the strength and movement patterns you developed in the off-season should be the central focus. In-season training support players staying healthy and maintaining peak performance throughout a grueling hockey season.
Let’s break down how to approach in-season hockey training with clarity, purpose, and precision.
Why In‑Season Hockey Training Is Non‑Negotiable
Off-season gains don’t last forever—without smart maintenance, strength and speed start to fade. Research shows that strength levels can begin to decline in as little as 30 days without focused training. In-season hockey conditioning is essential for:
- Retaining power and explosiveness
- Minimizing injury risk
- Improving on-ice consistency and confidence
This phase isn’t about making gains—it’s about preserving performance through recovery-driven, data-informed methods.
The 3 Pillars of In‑Season Hockey Conditioning
1. Strength Maintenance with Low Volume, High Impact
Two or three sessions a week of resistance training is often enough to maintain strength if executed properly. Focus on compound lifts and power-focused movements, like:
- Trap bar deadlifts
- Bulgarian split squats or step ups (depending on the infrasternal angle of your ribs, more on this at another time)
- Pull-ups or inverted rows
- Alternate DB Bench presses
- Medicine Ball rotational throws
Keep intensity high but volume low—your nervous system is already taxed from practices and games. This balance preserves muscle function without overtraining.
2. Recovery is a Performance Strategy
Recovery isn’t rest—it’s part of the plan. Athletes should incorporate:
- Foam rolling and dynamic mobility after games and before practices
- Active recovery sessions, such as light biking or swimming
- Breathwork or yoga to calm the CNS and reduce cortisol
Recovery-first training ensures that every rep, drill, or sprint is done with quality—and that players can actually compete when it counts.
3. Speed: Maintain the Explosiveness
Your quickness and acceleration on the ice hinge on neuromuscular sharpness. That means integrating short, efficient speed work off the ice to stay fast:
- 5-10–20 yard sprints (2x per week)
- Lateral bounds or band-resisted sprints
- Sled pushes or resisted slideboard drills
Keep the work short and reactive. Focus on rest and execution over volume.
Smart Scheduling: Timing Around the Game
Timing is everything during the season. Plan training sessions based on your game calendar:
- Avoid heavy lifts 48 hours before games
- Schedule speed work or gym time after rest days
- Use game day +1 for active recovery or mobility circuits
- If two games are back-to-back, keep training light and focus on CNS priming
This rhythm helps players stay fresh and maintain explosiveness deep into the season.
Sample Weekly In-Season Conditioning Layout
This is just a sample. Depending on the level you play at this will look very different. College and juniors’ athletes who play mid-week will have different training schedules.
| Day | Focus |
| Monday | Total body strength |
| Tuesday | Light practice or recovery mobility |
| Wednesday | Total body strength + speed drills |
| Thursday | Game preparation (mobility + skill) |
| Friday | Game day or taper mobility |
| Saturday | Game or active recovery |
| Sunday | Rest or yoga session |
Core & Prehab for Durability
The best ability is availability. Build a strong base with:
- Pallof presses
- Side planks with hip lifts
- Band pull-aparts
- Offset farmers carries
This kind of work pays off in the second half of the season when fatigue peaks and injury risks rise.
Monitor Progress & Adjust with Data
Use tools like:
- Vertical jump tracking
- Reaction time assessments
- HRV (Heart Rate Variability) for recovery insights
- RSI (reactive Strength Index)-See previous blog post on this topic by clicking here
These allow coaches and athletes to adjust volume and intensity on the fly based on what their body is telling them.
Conclusion: Train Smarter, Perform Better
In-season hockey conditioning is where the real performance work happens. It’s not about grinding harder—it’s about staying consistent, training smart, and letting recovery drive results. With the right approach to strength, speed, and restoration, you’ll maintain power, build durability, and play your best game deep into the season.
Want to learn how we train hockey atheltes?
Shoot us an email at [email protected]. We offer a comprehensive sports performance program tailored to your individual needs, starting with a personalized evaluation.
Discover how we can assist you in achieving your sports performance goals. For more information and to embark on your journey toward peak athletic performance visit our website at www.skolfieldperformance.com or click HERE.
