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Ken Whittier

@whittier_performance

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Strength & Conditioning Coach
@terrierhockey
@terrierwhockey
Summer Training with Whittier Performance ⬇️

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Too often, hip impingement gets treated as a hip flexor strain. With cam morphology found in nearly 70% of hips studied in elite hockey players, understanding what’s driving the pain—and how to modify training—matters.
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Thanks for the demos @dylanpetersonn @sydneyfogu33 @luisa_w13 @conradfondrk @max.lacroix33 @ethanlaphillipss taken in Agganis Arena by @whittier_performance

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13 days ago

Some new additions to the @agganisarena weight room! Very proud to have worked with all of these guys and see them continue to represent BU Hockey!
Athletes: @alex.vlasic @_ryangreene @lanehutson_ @mackcelebrini taken in Agganis Arena by @whittier_performance

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4 months ago

Hamstring strength doesn’t always have to come from loaded movements.

These 1-leg overcoming hamstring isometrics are a simple way to create high levels of tension with maximal intent.

We like these because:

1. They allow athletes to produce as much force as possible against an immovable object, making every rep truly maximal.

2. They reinforce strong positions through the pelvis, trunk, and posterior chain while loading the hamstrings at longer muscle lengths.

3. They’re easy to implement, easy to progress, and athletes love chasing better efforts from session to session.

3 sets of 2 × 5-second efforts.

Exercise idea from @alex.natera

Athletes: @mathieucaron62 & @casemccarthy_

#sportsperformance #hamstringtraining #isometrics by @whittier_performance

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4 months ago

Train this summer with Whittier Performance! Spots are still available!
DM or text Ken if you’re interested! (339)222-6703 taken in Agganis Arena by @whittier_performance

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4 months ago

Speed and power emphasis this phase. ⚡️

Today’s session utilized the French Contrast Method, a training system designed to improve explosive performance by combining heavy strength work with progressively faster plyometric movements.

Today’s sequence:

1️⃣ Trap Bar Deadlift
2️⃣ Continuous Hurdle Jumps
3️⃣ Continuous Trap Bar Jumps
4️⃣ Band-Assisted Jumps
5️⃣ Force Plate Countermovement Jump x1

The progression moves from high force to high velocity, challenging athletes to express power across the entire force-velocity spectrum.

We finished the session with a team “L5-S1” ELDOA set to promote posture, mobility, and recovery before the next training day.

Train strong. Move fast. 📈

#StrengthAndConditioning #FrenchContrastTraining #AthleticDevelopment #SportsPerformance #PowerTraining taken in Boston University by @whittier_performance

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4 months ago

20:20 x 6 HIIT (High Intensity Interval Training)🔥

Using a different exercise option each set (like Bike, VersaClimber, Battle Ropes, and more) allows us to maintain a much higher intensity for a longer duration. By spreading the workload across different movement patterns and muscle groups, athletes can keep pushing without seeing the same drop-off in output that comes with repeating a single modality (like bike sprints only).

This session is based on HIIT principles developed by @danbakerstrength_ and is a great way to accumulate high-quality work while challenging both the aerobic and anaerobic systems.

💪 Athletes:
@mfrechy14 @_ryangreene @max.lacroix33 @bmerrill_9 @nickroukounakis

Thanks to @jackeichel for his donations and making this type of session possible with large groups!!! Go Vegas!!!

#StrengthAndConditioning #HIIT #AthleteDevelopment #Conditioning by @whittier_performance

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4 months ago

We train everyone.

@sydneyfogu33 had hip surgery that kept her off the ice this past season. As a goalie, gradually progressing load and ROM is critical during rehab. Here’s an example of how we progressed her over several months:

1️⃣ Bodyweight Squat → Goblet Squat → Split Squat
We focused on eliminating shifts and compensations before progressing. If she compensates during squats off the ice, she’ll compensate every time she drops into a butterfly.

2️⃣ Lateral Squat
Intro to frontal plane loading.

3️⃣ Sideways Sled
Progressing frontal plane strength and load tolerance.

4️⃣ Slideboard
Dynamic frontal plane exposure while emphasizing slow, controlled movement.

5️⃣ TK Lateral Push
Explosive, goalie-specific frontal plane work.

6️⃣ Return to Play
Started with edge work alongside @bretgilmour93… now look how far she’s come.

Don’t skip steps in rehab. Progress gradually and only when the athlete is ready.

You might see her on SportsCenter making those saves soon 👀
GO SYD! taken in Boston University by @whittier_performance

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5 months ago

When we think of power and speed work, we often use lighter loads and faster velocities with jumps, med ball throws, and sprinting.

These overcoming split squat isometrics fit into that category by providing a different training option and filling our speed/power bucket.

We like these because:

1. They train concentric RFD. We use @hawkindynamics force plates to measure peak force.
2. We like the spinal position they reinforce. Make sure there is no lower back rounding.
3. They’re competitive! Athletes push to beat each other and their own PB’s.#sportsperformance #strengthandconditioning #speedtraining #powertraining #strengthcoach taken in Agganis Arena by @whittier_performance

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5 months ago

Improving sprint acceleration one rep at a time ⚡️

Small details = big speed gains 🏃💨.
Big difference when you focus on force application and projection out of the start.

Credit to @fingermash for the method and @1080motion for the tech helping dial it in. 🏃💨 by @whittier_performance

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5 months ago

A huge thank you to @jackeichel & @perform_better for helping @terrierhockey @terrierwhockey revamp our conditioning section in the weight-room!
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One of the biggest misconceptions in hockey training is that hockey itself is enough conditioning.

Early offseason isn’t about trying to mimic shifts on the ice. It’s about restoring movement, rebuilding tissue tolerance, improving cardiovascular fitness, and addressing loss of function from a long season.

Hockey is a repeat sprint sport. Better conditioning helps you recover faster between shifts, maintain speed and skill deeper into games, and stay healthier over the course of a season.

Even the best players need it. A Ferrari still needs air in the tires and an oil change.

You get what you put in. Build the engine early so you can layer hockey-specific conditioning in later. taken in Agganis Arena by @whittier_performance

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5 months ago

Easy 3 exercise circuit for athletes who don’t tolerate jumping OR who are getting ready to reintroduce jumping in rehab. Stole these from @pallofpt
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We train everyone at Whittier Performance - rehab or training. Check the link in the bio or DM for more info!! taken in Agganis Arena by @whittier_performance

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5 months ago

Some of our Lady Terriers incorporating resisted @1080motion sprints for condo today!
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Getting ready for a big summer at Agganis. If you are interested in training send me a DM. We offer training in person and online! taken in Agganis Arena by @whittier_performance

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5 months ago