Joe Dores

Strength and Conditioning coach.

Train smart, move well, perform better-simplicity over complexity

MS, CSCS, NASM PES, APCC, Pre-script Level 1 and Nutrition

[Joe Dores @dores_joe]

Protocols I use involved 20-30 second holds accumulating 3-5 minutes of total tension.

Some exercises I’ll use: Split squats, Dumbbell rows(holding at the top of the movement), hamstring bridges, pushups holds, pull up holds

[Joe Dores @dores_joe]

I see the early off-season as a time to restore tissue capacity.

One of my favorite tools: isometrics.

They provide a high mechanical stimulus with relatively low fatigue, making them ideal for athletes coming off a long season.

[Joe Dores @dores_joe]

Injuries happen but adding strength here can mitigate risks.

[Joe Dores @dores_joe]

Shoulder injuries are a part of hockey. Upper body strength can help.

Upper Body Training menu-2 days per week 3-5 sets 5-12 reps:

Horizontal and vertical presses- dumbbell, barbell, landmine, machine

Horizontal and vertical pulls- rows, pull-ups, dumbbell, barbell, machine

[Joe Dores @dores_joe]

A simple 16-week offseason air bike progression for hockey players:

Weeks 1-4:
Zone 2 aerobic rides
30-45 min

Weeks 5-8:
Tempo intervals
30s hard / 90s easy

Weeks 9-12:
Aerobic power
60s hard / 60s easy

Weeks 13-16:
Hockey-specific conditioning
10-15s all out / 45-60s easy

[Joe Dores @dores_joe]

Another one of my favorite conditioning pieces for hockey players is the air bike.

Low impact
Trains upper and lower body
Easier to recover from
Can be customized to work on repeat sprint ability or pure aerobic work

[Joe Dores @dores_joe]

The most productive hockey players I worked with spent time in the gym getting better during the summer.

1. They got stronger, built armor, got more powerful
2. Sprinted regularly
3. Conditioned hard but smart
3. Learned how to fuel
4. Slept

Repeated for years.

[Joe Dores @dores_joe]

Two things that would help a lot of hockey players skate faster:

1. Get stronger on 1 leg-split squats and 1 leg squats are 2 examples. Don’t be afraid to go heavy.

2. Sprint-Time it. See how you improve over the summer. If you don’t have a stopwatch race your teammate.

[Joe Dores @dores_joe]

Mike emphasized that effective coaching goes beyond exercise selection, focusing on efficient systems, thoughtful facility design, and streamlined programs that maximize athlete development.

[Joe Dores @dores_joe]

Influential books: 2 from @RealMikeBoyle

Regardless of what people say on social media Mike is a legend and you should listen to him regardless if you agree or not.

https://t.co/qKL8iM4H2y

[Joe Dores @dores_joe]

Designing Strength Training Programs and Facilities: Taught practical skills rarely covered in coaching education, such as purchasing equipment and designing a training space for optimal flow, function, and athlete experience.

[Joe Dores @dores_joe]

It's safe, legal from youth hockey through the NHL, and has more research behind it than any other sport supplement. The evidence is not ambiguous.

[Joe Dores @dores_joe]

Hockey is 45 seconds of near-maximal effort, repeated 15-20 times a game. There's one supplement with decades of evidence for exactly this.

[Joe Dores @dores_joe]

Protocol: 20g/day for 5 days to load, then 3-5g/day to maintain. That's it. No cycling needed. Just consistency.

[Joe Dores @dores_joe]

I’ll usually start at 8 reps to begin the offseason and have progressed to more than 20.

Get outside and run some tempos!

[Joe Dores @dores_joe]

One of my top methods to build aerobic capacity for hockey during the offseason are tempo runs.

1. Pick a distance 60-100yards

2. Run at 65 to 75 percent effort, can also implement a time goal in seconds.

3. Rest a minute or walk back to where you started.

4. Repeat