2020 Pirate Hockey Summer TrainingThe goal of our summer training program will be to help players build
strength and stamina for the upcoming season. Below is a table for players to track their improvement through the program. All players who
successfully complete the program will have their name placed on a banner inside the arena to recognize their accomplishment as well as a custom t-shirt. Due to our late start this year only must complete the form through
week 14.
Mon Tues Wed Thurs Fri Sat Sun
week 1, 6/8-6/14 Workout Sets Reps Rest
Bodyweight Squats A 3 20-30 60 secs
Superman Holds A 3 20-30 secs 60 secs
Push Ups A 3 8-15 60 secs
Walking Lunges A 3 8-15/Leg 60 secs
Wide Stance BD Squats B 3 20-30 60 secs
Partner Towel Res Rows B 3 8-15/side 60 secs
Bench Dips B 3 8-15 60 secs
Bodyweight Split Squats B 3 8-15/Leg 60 secs
Alt Reverse Lunges C 3 8-15/Leg 60 secs
Superman Reps C 3 15-20 60 secs
Close Grip Push Ups C 3 8-15 60 secs
Russian Step Ups C 3 8-15/Leg 60 secs
week 2 6/15-6/21 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off
Bodyweight Squats A 3 20-30 60 secs
Superman Holds A 3 20-30 secs 60 secs
Push Ups A 3 8-15 60 secs
Walking Lunges A 3 8-15/Leg 60 secs
Wide Stance BD Squats B 3 20-30 60 secs
Partner Towel Res Rows B 3 8-15/side 60 secs
Bench Dips B 3 8-15 60 secs
Bodyweight Split Squats B 3 8-15/Leg 60 secs
Alt Reverse Lunges C 3 8-15/Leg 60 secs
Superman Reps C 3 15-20 60 secs
Close Grip Push Ups C 3 8-15 60 secs
Russian Step Ups C 3 8-15/Leg 60 secs
week 3, 6/22-6-28 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off
Bodyweight Squats A 3 20-30 60 secs
Superman Holds A 3 20-30 secs 60 secs
Push Ups A 3 8-15 60 secs
Walking Lunges A 3 8-15/Leg 60 secs
Wide Stance BD Squats B 3 20-30 60 secs
Partner Towel Res Rows B 3 8-15/side 60 secs
Bench Dips B 3 8-15 60 secs
Bodyweight Split Squats B 3 8-15/Leg 60 secs
Alt Reverse Lunges C 3 8-15/Leg 60 secs
Superman Reps C 3 15-20 60 secs
NORTH METRO SUMMER PROGRAM
Workout A Off Workout B OffPhase N Week 1-Week 3
Off OffWorkout C
Close Grip Push Ups C 3 8-15 60 secs
Russian Step Ups C 3 8-15/Leg 60 secs
Mon Tues Wed Thurs Fri Sat Sun
week 4, 6/29-7/05 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off
Front Foot Ele Split Squats A 3 8-15/Leg 60 secs
Bird Dogs A 3 15-20/Side 60 secs
Push Ups A 3 8-15 60 secs
Sprinter Step Ups A 3 8-15/Leg 60 secs
Bicycle Crunches A 3 15-20/Side 60 secs
Pike Push Ups B 3 8-15 60 secs
Partner Towel Res Rows B 3 15-20/Side 60 secs
Prisoner Squats B 3 15-20 60 secs
Single Leg Calf Raises B 3 8-15/Leg 60 secs
Plank B 3 30-40 Sec 60 secs
Y-T-W's C 3 10 sec/Letter 60 secs
Wide Gripe Push Ups C 3 8-15 60 secs
Bodyweight Lat Reach Lunge C 3 8-15/Leg 60 secs
Bodyweight Split Squats C 3 8-15/Leg 60 secs
Side Plank C 3 15-20/Side 60 secs
week 5, 7/6-7/12 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off
Front Foot Ele Split Squats A 3 8-15/Leg 60 secs
Bird Dogs A 3 15-20/Side 60 secs
Push Ups A 3 8-15 60 secs
Sprinter Step Ups A 3 8-15/Leg 60 secs
Bicycle Crunches A 3 15-20/Side 60 secs
Pike Push Ups B 3 8-15 60 secs
Partner Towel Res Rows B 3 15-20/Side 60 secs
Prisoner Squats B 3 15-20 60 secs
Single Leg Calf Raises B 3 8-15/Leg 60 secs
Plank B 3 30-40 Sec 60 secs
Y-T-W's C 3 10 sec/Letter 60 secs
Wide Gripe Push Ups C 3 8-15 60 secs
Bodyweight Lat Reach Lunge C 3 8-15/Leg 60 secs
Bodyweight Split Squats C 3 8-15/Leg 60 secs
Side Plank C 3 15-20/Side 60 secs
week 6, 7/13-7/19 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off
Front Foot Ele Split Squats A 3 8-15/Leg 60 secs
Bird Dogs A 3 15-20/Side 60 secs
Push Ups A 3 8-15 60 secs
Phase M Week 4-Week 6
Sprinter Step Ups A 3 8-15/Leg 60 secs
Bicycle Crunches A 3 15-20/Side 60 secs
Pike Push Ups B 3 8-15 60 secs
Partner Towel Res Rows B 3 15-20/Side 60 secs
Prisoner Squats B 3 15-20 60 secs
Single Leg Calf Raises B 3 8-15/Leg 60 secs
Plank B 3 30-40 Sec 60 secs
Y-T-W's C 3 10 sec/Letter 60 secs
Wide Gripe Push Ups C 3 8-15 60 secs
Bodyweight Lat Reach Lunge C 3 8-15/Leg 60 secs
Bodyweight Split Squats C 3 8-15/Leg 60 secs
Side Plank C 3 15-20/Side 60 secs
Mon Tues Wed Thurs Fri Sat Sun
week 7 ,7/20-7/26 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off
Shrimp Squats A 3 4-8/Leg 60 secs
Push Ups A 3 8-15 60 secs
Bodyweight Lat Reach Lunge A 3 8-15/Leg 60 secs
Bodyweight Inv Row w/Grip A 3 8-15 60 secs
Bicycle Crunches A 3 12-15/Side 60 secs
Chin Ups B 3 4-8 60 secs
Close Grip Push Ups B 3 8-15 60 secs
Bodyweight Forward Lunges B 3 8-15/Leg 60 secs
Single Leg Hip Thrust B 3 8-15/Leg 60 secs
Plank w/ Lower Body Rotations B 3 12-15/Side 60 secs
Stop and Go Push Ups C 3 4-8 60 secs
Y-T-W's C 3 15 sec/Letter 60 secs
Bodyweight Reach Lunge C 3 8-15/Leg 60 secs
Single Calf Raises C 3 8-15/Leg 60 secs
V-Ups C 3 8-15 60 secs
week 8, 7/27-8/02 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off
Shrimp Squats A 3 4-8/Leg 60 secs
Push Ups A 3 8-15 60 secs
Bodyweight Lat Reach Lunge A 3 8-15/Leg 60 secs
Bodyweight Inv Row w/Grip A 3 8-15 60 secs
Bicycle Crunches A 3 12-15/Side 60 secs
Chin Ups B 3 4-8 60 secs
Close Grip Push Ups B 3 8-15 60 secs
Bodyweight Forward Lunges B 3 8-15/Leg 60 secs
Phase Y Week 7-Week 9
Single Leg Hip Thrust B 3 8-15/Leg 60 secs
Plank w/ Lower Body Rotations B 3 12-15/Side 60 secs
Stop and Go Push Ups C 3 4-8 60 secs
Y-T-W's C 3 15 sec/Letter 60 secs
Bodyweight Reach Lunge C 3 8-15/Leg 60 secs
Single Calf Raises C 3 8-15/Leg 60 secs
V-Ups C 3 8-15 60 secs
week 9, 8/03-8/09 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off
Shrimp Squats A 3 4-8/Leg 60 secs
Push Ups A 3 8-15 60 secs
Bodyweight Lat Reach Lunge A 3 8-15/Leg 60 secs
Bodyweight Inv Row w/Grip A 3 8-15 60 secs
Bicycle Crunches A 3 12-15/Side 60 secs
Chin Ups B 3 4-8 60 secs
Close Grip Push Ups B 3 8-15 60 secs
Bodyweight Forward Lunges B 3 8-15/Leg 60 secs
Single Leg Hip Thrust B 3 8-15/Leg 60 secs
Plank w/ Lower Body Rotations B 3 12-15/Side 60 secs
Stop and Go Push Ups C 3 4-8 60 secs
Y-T-W's C 3 15 sec/Letter 60 secs
Bodyweight Reach Lunge C 3 8-15/Leg 60 secs
Single Calf Raises C 3 8-15/Leg 60 secs
V-Ups C 3 8-15 60 secs
Mon Tues Wed Thurs Fri Sat Sun
week 10, 8/10-8/16 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off
Split Squat Jumps A 3 4-8/Leg 60 secs
Push Ups w/Feet Elevated A 3 8-15 60 secs
Alt Prisoner Rev Lunges A 3 8-15/Leg 60 secs
Bodyweight Inv Row w/Grip A 3 8-15 60 secs
Side to Side Walking Plank A 3 12-15/Side 60 secs
Plyo Push Up - Plyo Clap B 3 4-8 60 secs
Archer Squat B 3 8-15/Leg 60 secs
Hindu Squats B 3 8-15 60 secs
Reverse Snow Angels B 3 5-10 60 secs
Russian Twist B 3 12-15/Side 60 secs
Plyo Chin Ups C 3 4-8 60 secs
Prisoner Step Ups C 3 8-15/Leg 60 secs
Close Stance Squats C 3 20-30 60 secs
Phase H Week 10-Week 12
Dive Bombers C 3 5-10 60 secs
Reverse Crunches C 3 12-15 60 secs
week 11, 8/17-8/23 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off
Split Squat Jumps A 3 4-8/Leg 60 secs
Push Ups w/Feet Elevated A 3 8-15 60 secs
Alt Prisoner Rev Lunges A 3 8-15/Leg 60 secs
Bodyweight Inv Row w/Grip A 3 8-15 60 secs
Side to Side Walking Plank A 3 12-15/Side 60 secs
Plyo Push Up - Plyo Clap B 3 4-8 60 secs
Archer Squat B 3 8-15/Leg 60 secs
Hindu Squats B 3 8-15 60 secs
Reverse Snow Angels B 3 5-10 60 secs
Russian Twist B 3 12-15/Side 60 secs
Plyo Chin Ups C 3 4-8 60 secs
Prisoner Step Ups C 3 8-15/Leg 60 secs
Close Stance Squats C 3 20-30 60 secs
Dive Bombers C 3 5-10 60 secs
Reverse Crunches C 3 12-15 60 secs
week 12, 8/24-8/30 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off
Split Squat Jumps A 3 4-8/Leg 60 secs
Push Ups w/Feet Elevated A 3 8-15 60 secs
Alt Prisoner Rev Lunges A 3 8-15/Leg 60 secs
Bodyweight Inv Row w/Grip A 3 8-15 60 secs
Side to Side Walking Plank A 3 12-15/Side 60 secs
Plyo Push Up - Plyo Clap B 3 4-8 60 secs
Archer Squat B 3 8-15/Leg 60 secs
Hindu Squats B 3 8-15 60 secs
Reverse Snow Angels B 3 5-10 60 secs
Russian Twist B 3 12-15/Side 60 secs
Plyo Chin Ups C 3 4-8 60 secs
Prisoner Step Ups C 3 8-15/Leg 60 secs
Close Stance Squats C 3 20-30 60 secs
Dive Bombers C 3 5-10 60 secs
Reverse Crunches C 3 12-15 60 secs
Mon Tues Wed Thurs Fri Sat Sun
week 13, 8/31-9/06 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off
Burpee w/Plyo Push Up A 3 8-10 60 secs
Vertical Jumps A 3 8-10 60 secs
Full Sit Ups A 3 8-10 60 secs
Phase A Week 13-Week 15
Push Up w/ Bird Dogs A 3 8-10 60 secs
BW Speed Squats A 3 8-10 60 secs
Toe Touches A 3 8-10 60 secs
Mountain Climber Burpees B 3 8-10 60 secs
T Push Ups B 3 8-10 60 secs
V-Ups B 3 8-10 60 secs
Alternating T-Stands B 3 8-10 60 secs
Skater Bounds (S to S Skater Hops) B 3 8-10 60 secs
Superman Reps B 3 8-10 60 secs
Jump Back Vertical Jumps C 3 8-10 60 secs
Plyo Push Up - Plyo Clap C 3 8-10 60 secs
Plank w/Elbow to Knee Touches C 3 8-10 60 secs
Single Hip Thrust C 3 8-10 60 secs
Broad Jumps C 3 8-10 60 secs
Burpees C 3 8-10 60 secs
week 14, 9/07-9/13 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off
Burpee w/Plyo Push Up A 3 8-10 60 secs
Vertical Jumps A 3 8-10 60 secs
Full Sit Ups A 3 8-10 60 secs
Push Up w/ Bird Dogs A 3 8-10 60 secs
BW Speed Squats A 3 8-10 60 secs
Toe Touches A 3 8-10 60 secs
Mountain Climber Burpees B 3 8-10 60 secs
T Push Ups B 3 8-10 60 secs
V-Ups B 3 8-10 60 secs
Alternating T-Stands B 3 8-10 60 secs
Skater Bounds (S to S Skater Hops) B 3 8-10 60 secs
Superman Reps B 3 8-10 60 secs
Jump Back Vertical Jumps C 3 8-10 60 secs
Plyo Push Up - Plyo Clap C 3 8-10 60 secs
Plank w/Elbow to Knee Touches C 3 8-10 60 secs
Single Hip Thrust C 3 8-10 60 secs
Broad Jumps C 3 8-10 60 secs
Burpees C 3 8-10 60 secs
week 15 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off
Burpee w/Plyo Push Up A 3 8-10 60 secs
Vertical Jumps A 3 8-10 60 secs
Full Sit Ups A 3 8-10 60 secs
Push Up w/ Bird Dogs A 3 8-10 60 secs
BW Speed Squats A 3 8-10 60 secs
Toe Touches A 3 8-10 60 secs
Mountain Climber Burpees B 3 8-10 60 secs
T Push Ups B 3 8-10 60 secs
V-Ups B 3 8-10 60 secs
Alternating T-Stands B 3 8-10 60 secs
Skater Bounds (S to S Skater Hops) B 3 8-10 60 secs
Superman Reps B 3 8-10 60 secs
Jump Back Vertical Jumps C 3 8-10 60 secs
Plyo Push Up - Plyo Clap C 3 8-10 60 secs
Plank w/Elbow to Knee Touches C 3 8-10 60 secs
Single Hip Thrust C 3 8-10 60 secs
Broad Jumps C 3 8-10 60 secs
Burpees C 3 8-10 60 secs
Mon Tues Wed Thurs Fri Sat Sun
week 16 Workout Sets Reps Rest Workout A Off Off Workout B Off Off Off
Push Up Start Sprint A 4 10 yds 60 secs
Seated Turn Around Sprint A 4 15 yds 60 secs
Close Grip Push Ups A 2 8-15 60 secs
Reverse Snow Angels A 2 8-15 60 secs
Plank A 2 45-60 secs 60 secs
Vertical Jump into Sprint B 4 10 yds 60 secs
Forward Jumping Single Leg into Sprint B 4 15 yds 60 secs
Speed Push Ups B 2 8-15 60 secs
Superman Reps B 2 8-15 60 secs
Plank Jacks B 2 45-60 secs 60 secs
week 17 Workout Sets Reps Rest Workout A Off Off Workout B Off Off Off
Push Up Start Sprint A 4 10 yds 60 secs
Seated Turn Around Sprint A 4 15 yds 60 secs
Close Grip Push Ups A 2 8-15 60 secs
Reverse Snow Angels A 2 8-15 60 secs
Plank A 2 45-60 secs 60 secs
Vertical Jump into Sprint B 4 10 yds 60 secs
Forward Jumping Single Leg into Sprint B 4 15 yds 60 secs
Speed Push Ups B 2 8-15 60 secs
Superman Reps B 2 8-15 60 secs
Plank Jacks B 2 45-60 secs 60 secs
week 18 Workout Sets Reps Rest Workout A Off Off Workout B Off Off Off
Phase P Week 16-Week 18
Push Up Start Sprint A 4 10 yds 60 secs
Seated Turn Around Sprint A 4 15 yds 60 secs
Close Grip Push Ups A 2 8-15 60 secs
Reverse Snow Angels A 2 8-15 60 secs
Plank A 2 45-60 secs 60 secs
Vertical Jump into Sprint B 4 10 yds 60 secs
Forward Jumping Single Leg into Sprint B 4 15 yds 60 secs
Speed Push Ups B 2 8-15 60 secs
Superman Reps B 2 8-15 60 secs
Plank Jacks B 2 45-60 secs 60 secs
Player Signature Parent Signature