There's nothing better than skating onto a fresh slick piece of ice and hitting the rink for the first time of the year. 

All you can think about is your fresh start to the season. More goals, more checking, more speed. But wait, it’s your first time in three months being on the ice. Summer has passed and you’ve slacked on training.
If you’ve let the season sneak up on you, don’t worry!

We have an exercise and nutrition program that specializes in strength, speed, power, and explosiveness training for every position that’ll jumpstart you into shape.

The Routine
Before starting this program, you should know your max on just about all those lifts mentioned below, this way, you can track your strength increases.

Monday
Squats: 5 sets, reps 10 (60%), 3 (85%), 3 (90%), 2 (95%), 3 (90%)
Hack Squats: 4 sets, reps 10 (60%), 8 (70%), 6 (80%), 4 (90%)
Power Cleans: 4 sets, reps 8 (65%), 6 (75%), 4 (85%), 2 (95%)
Straight-Leg Deadlifts: 3 sets, reps 12 (65%), 10 (75%), 8 (85%)
Calf Raises: 3 sets, reps 12 (85%), 12 (85%), 12 (85%)
Straight Bar Lunges: 3 sets, 12 steps (60%), 12 steps (70%), 12 steps (80%)
High Pull Squats: 3 sets, reps 6 (70%), 4 (80%), 2 (90%)

Tuesday
Bench Press: 4 sets, reps 8 (75%), 6 (80%), 4 (85%), 2 (90%)
Incline Bench Press: 3 sets, reps 10 (60%), 8 (70%), 6 (80%)
Standing Military Press: 4 sets, reps 10 (60%), 8 (70%), 6 (80%), 4 (90%)
Upright Rows: 3 sets, reps 12 (65%), 10 (75%), 8 (85%)
Straight Bar Bicep Curls: 4 sets, reps 12 (65%), 10 (70%), 8 (75%), 6 (80%)
Dumbbell Flye's: 3 sets, reps 12 (75%), 12 (75%), 12 (75%)
Overhead Dumbbell Extension: 3 sets, reps 12 (65%), 10 (75%), 8 (85%)
One-arm Dumbbell Rows: 4 sets, reps 10 (60%), 8 (70%), 6 (80%), 4 (90%)
Barbell Shrugs: 3 sets, reps 12 (85%), 12 (85%), 12 (85%)

Wednesday
Skip: around a track a few times for a nice warm up (skipping will help with stretching of the major speed muscles and will get your body use to bringing up your legs)
Jump Ups: Do this 10 times per set, gradually going up in height for about 4 sets.
Frog Leaps: Do this about 20 yards, rest, then do it again 10 yards, rest, do it again for 5 yards.
Sprint: Do five 20 yard sprints, four 30-yard sprints, three 40-yard sprints, two 50-yard springs and then finally, set out a 40-yard dash, and sprint it at all out speed, take about a minute to catch your breath, get some water, and sprint back at full speed, do this till you are exhausted and can't go on (sprinting is the best way to increase your speed and agility)
Bonus: Run through the woods (this helps increase reflex speed, raw agility, and moving at unexpected intervals).

Thursday
Front Squats: 4 sets, reps 8 (75%), 6 (80%), 4 (85%), 2 (90%)
Deadlift: 4 sets, reps 6 (80%), 4 (85%), 2 (90%), 1 (95%)
Power Cleans: 4 sets, reps 8 (65%), 6 (75%), 4 (85%), 2 (95%)
Straight-Leg Deadlifts: 3 sets, reps 12 (65%), 10 (75%), 8 (85%)
Calf Raises: 3 sets, reps 12 (85%), 12 (85%), 12 (85%)
Straight Bar Lunges: 3 sets, 12 steps (60%), 12 steps (70%), 12 steps (80%)
High Pull Squats: 3 sets, reps 6 (70%), 4 (80%), 2 (90%)

Friday
Dumbbell Bench Press: 4 sets, reps 8 (75%), 6 (80%), 4 (85%), 2 (90%)
Dumbbell Incline Bench Press: 3 sets, reps 10 (60%), 8 (70%), 6 (80%)
Standing Military Press: 4 sets, reps 10 (60%), 8 (70%), 6 (80%), 4 (90%)
Upright Rows: 3 sets, reps 12 (65%), 10 (75%), 8 (85%)
Straight Bar Bicep Curls: 4 sets, reps 12 (65%), 10 (70%), 8 (75%), 6 (80%)
Dumbbell Flye's: 3 sets, reps 12 (75%), 12 (75%), 12 (75%)
Overhead Dumbbell Extension: 3 sets, reps 12 (65%), 10 (75%), 8 (85%)
One-arm Dumbbell Rows: 4 sets, reps 10 (60%), 8 (70%), 6 (80%), 4 (90%)
Barbell Shrugs: 3 sets, reps 12 (85%), 12 (85%), 12 (85%)

Make sure to always have a spotter around. Also do appropriate warm-ups and appropriate stretching before and after. Make sure you stay hydrated, drink water before, during, and after your workouts. On Wednesday, during springs, take about 1-2 minutes rest between each sprint, unless you require longer.

This routine is designed for explosiveness, so don't give-up if you're not able to finish the workouts all the way through the first few times. Last but not least, push yourself, remember, your opponent is always working twice as hard!

Nutrition
Eat every 2-3 hours.
Consume 1.5 to 2 grams of protein per body weight pound.
Eat as many healthy carbs as you can (oatmeal, wheat breads, etc.)
Eat lean proteins.
Drink as much water as you can (preferably between one to two gallons of water daily).
Start the day with a power breakfast of proteins and carbs (I recommend 5 egg whites and a cup of oats).
Get plenty of essential fatty acids (flax seed and fish oils are available at just about any grocery store).
Get plenty of casein protein before bed (great sources are skim milk, cottage cheese, etc.)