If you play hockey regularly, the gym can either make you a better player or completely ruin your legs for the weekend game.
I learned this the hard way.
At one point I was training like a bodybuilder while also playing hockey twice a week and competing on Sundays. My legs were constantly sore, I felt slow on the pitch, and my recovery was terrible.
Eventually I realised something important.
Hockey players should train to support performance, not destroy themselves in the gym.
The goal is simple:
• Build strength slowly
• Maintain muscle
• Improve power and endurance
• Stay fresh for training and match day
Here’s the weekly routine that works for me while playing hockey Tuesday, Thursday, and Sunday.
Weekly Gym Routine for Hockey Players
Monday
Push Day (Chest, Triceps + Light Legs)
This is the best day to train chest because you’re coming off the weekend game but still have enough recovery time before Thursday.
Focus on controlled strength rather than maximum effort.
Typical workout:
• Bench press
• Incline dumbbell press
• Cable chest flys
• Tricep pushdowns
• Overhead tricep extensions
• Light leg work (leg extensions or lunges)
The leg work here is light and mainly for maintenance. The goal is to keep the muscles active without making Tuesday’s hockey session feel heavy.
Tuesday
Hockey Training
After training I sometimes add a short gym session focusing on shoulders and arms.
Keep this quick and simple.
Example:
• Dumbbell shoulder press
• Lateral raises
• Rear delt flys
• Dumbbell curls
• Hammer curls
Nothing crazy here. This session is more about maintaining upper body strength.
Wednesday
Active Recovery or Mobility
This day is underrated.
Instead of pushing another hard session, focus on recovery.
Things that help:
• Light mobility work
• Foam rolling
• Core exercises
• Stretching hips and hamstrings
• Optional light cardio
Hockey is tough on the hips and lower back, so keeping everything mobile makes a huge difference.
Thursday
Hockey Training
After training, I usually do a short back and core session.
Example:
• Pull ups or lat pulldowns
• Seated rows
• Face pulls
• Planks
• Hanging leg raises
• Cable woodchoppers
This session strengthens the muscles that support posture and stability when sprinting or changing direction.
Friday
Push Day 2 (Chest, Triceps + General Strength)
Friday is another gym day, but the intensity stays moderate.
Remember, the match is only two days away.
Example workout:
• Dumbbell bench press
• Dips
• Cable flys
• Skull crushers
• Light goblet squats
• Calf raises
Again, the leg work is just enough to maintain strength without creating fatigue.
Saturday
Rest and Recovery
The most important day of the week.
Things I focus on:
• Hydration
• Good sleep
• Light stretching
• Walking
• Carb focused meals
You want to feel fresh and explosive for Sunday.
Sunday
Match Day
No gym.
Just focus on:
• Warm up properly
• Eat well before the match
• Recover well afterwards
After the game I usually do light stretching and a short walk to help recovery.
Why Hockey Players Shouldn’t Overtrain Legs
Many gym routines emphasise heavy leg days.
For hockey players, this can backfire.
Hockey already involves:
• Sprinting
• Direction changes
• Acceleration
• Deceleration
• Constant lower body engagement
If you destroy your legs with heavy squats and deadlifts multiple times a week, your speed, agility and recovery will suffer.
Instead, sprinkle lighter leg work across multiple sessions.
This keeps the muscles strong while avoiding fatigue.
The Real Key: Consistency
The biggest mistake I see hockey players make is trying to do too much.
You don’t need extreme workouts.
You need a routine that you can follow week after week while still performing well on the pitch.
Small improvements over months will always beat intense bursts of training that leave you exhausted.
Final Thoughts
Balancing gym training with hockey isn’t about pushing yourself to the limit every day.
It’s about finding a rhythm where the gym supports your performance instead of hurting it.
A simple structure like this works well:
Monday – Chest & triceps
Tuesday – Hockey + shoulders
Wednesday – Recovery
Thursday – Hockey + back & core
Friday – Chest, triceps, light legs
Saturday – Rest
Sunday – Match day
For more information on injury prevention for hockey players visit my other article here!
Follow something like this consistently and you’ll build strength while still feeling quick, explosive, and fresh on the pitch.
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