When the NHL season ends, the real work for many players begins in the weight room.
Ken Whittier, associate head strength and conditioning coach at Boston University, designs a five‑phase offseason program that moves from slow, controlled lifts to high‑velocity sprints.
The first phase emphasizes foundational strength with low loads, allowing tendons and muscles to adapt without the shock of heavy loading.
In the second phase, athletes perform tempo lifts such as split squats held for up to three minutes, a technique that fatigues the muscle and triggers growth‑hormone release.
Phases three through five introduce sprinting, sled pushes and flywheel squats, movements that sharpen speed, braking efficiency and the rate at which force can be generated.
A hallmark of Whittier’s approach is isometric potentiation: a brief, maximal push against a fixed object followed immediately by an explosive action, priming the nervous system for peak power output.
While these methods are routine for professionals, the coach warns that they carry a steep injury risk for anyone outside the elite circuit.
Tailoring the Program to the Individual
For the average gym user, Whittier recommends a stripped‑down schedule: two lower‑body sessions, two upper‑body sessions, core work and cardio, avoiding the high‑risk drills reserved for pros.
He also advises sticking to five to ten repetitions per set rather than chasing maximal weight, a prescription that helps preserve bone density, mobility and overall health.
Another nuance involves the typical hockey posture — players spend most of the season bent forward — making traditional back squats a greater strain on the lumbar spine. Single‑leg split squats, by contrast, shift the load and reduce lower‑back stress.