In this phase, you will build strength and muscle. The fast and agile players should be careful not to bulk up too much.
You have a good foundation from early pre-season workouts and now the emphasis is on lifting heavier weights in order to train the nervous system in conjunction with the muscle fibers to move bigger loads.
This isn't about picking and swapping exerciss like they're scratch cards, because building muscle size does not necessarily imply strength.
However, in the foundation phase and in this phase, hypertrophy will serve you well for strength development.
Strength will be the foundation for the next phase, which is power development. Power is the ability to move the heaviest loads in the shortest time. Power is essentially a product of strength and speed, and is an important component of a successful hockey skill set.
Time of year: Mid pre-season
Duration: 4 to 6 weeks
Days per week: 2 to 3, with at least one day between sessions
Reps: 3 to 6.
Sets: 3 to 5
Rest in between sets: 3 to 4 minutes
Useful Exercises:
Alternate, single-leg sled hack squat
Barbell bench press
Romanian deadlift
Lat pulldown to front with wide grip
Pull ups - 3x6 repetitions - adjust to suit ability