The PWHT Podcast

In this episode, Dr. Zack Rourk breaks down what every hockey parent needs to know about off-ice training for Pee Wee, Bantam, and U15 players. From when to start, to how to choose the right program, to balancing short-term performance with long-term development—you’ll walk away with clear, honest answers and a better understanding of how to support your young athlete’s journey.

In this episode of the PWHT Podcast, Dr. Zack Rourk breaks down which exercises deliver the biggest impact for in-season performance—helping you stay strong, powerful, and game-ready without overtraining. Learn how to streamline your workouts, focus on high-return movements, and avoid unnecessary fatigue.

In this episode of the PWHT Podcast, Dr. Zack Rourk breaks down the truth about in-season recovery—what actually works, what doesn’t, and how to avoid common mistakes that slow you down.

In this episode of the PWHT Podcast, Dr. Zack Rourk shares the Golden Rule—a proven formula to balance training, games, and recovery for optimal development. Learn how to manage your weekly exposures, avoid overtraining, and stay at your best all season long.

In this episode, we break down whether you should be lifting weights in-season and how to balance training, games, and recovery for peak performance. Tune in now and take control of your development!

Stay in peak hockey shape all season! In this episode, learn effective ways to maintain conditioning through smart training, recovery, and managing your workload to stay fast and powerful on the ice.

Want to keep your muscle mass through the hockey season? In this episode, discover practical strategies to balance training, nutrition, and recovery, ensuring you stay strong and game-ready all season long.

Struggling to maintain explosivity during the hockey season? In this episode, learn why balancing training and recovery is key to staying powerful and injury-free, along with practical steps to manage your schedule and maximize performance.

Discover how to stay explosive and injury-free all season. In this episode, learn practical tips to balance training and recovery, boost performance, and avoid burnout during the hockey season.

Are you struggling to plan your summer training? How much and what kind of training should you be doing? In this episode of The PWHT Podcast Dr. Zack Rourk discusses how to best plan your own personal hockey development program. First he discusses what kind of training is appropriate at every age level, then he gives suggestions for how much training to do over the course of the summer.

In today's episode, Dr. Zack Rourk dives into the nuances of hockey-specific conditioning. He breaks down the differences between anaerobic and aerobic training, explains the significance of VO2max as a marker for hockey performance, and highlights common mistakes made in hockey conditioning. Tune in to learn effective strategies for conditioning hockey players both on and off the ice, and discover how to optimize training to enhance performance and endurance.

Sit down with Jackson Nevers, a standout hockey player committed to the Gophers, fresh off a victorious state championship win with Edina. In this candid conversation with Dr. Zack Rourk, Jackson reflects on his hockey journey, navigating adversity, and the evolving role of leadership in his life. Gain insights into Jackson's personal growth and his aspirations to lead both on and off the ice.

In the latest episode of the PWHT Podcast, Dr. Rourk delves into the crucial topic of hip mobility for hockey players. In this episode, Dr. Rourk explores the nuances between mobility and flexibility, shedding light on why mobility is favored over flexibility for optimal performance on the ice. Discover practical strategies for enhancing hip mobility and learn about common pitfalls associated with traditional flexibility and mobility approaches used by hockey players. Whether you're a seasoned athlete or a budding enthusiast, this episode offers valuable insights to elevate your game.

Join Dr. Zack Rourk as he delves into the intricacies of sport-specific training in the latest episode of the PWHT podcast. Dr. Rourk explores what it truly means for an exercise to resemble the performance it's designed for, with a special focus on hockey. From dissecting movement patterns to understanding the force-velocity relationship, Dr. Rourk breaks down the essential elements of sport-specific training. Tune in to learn why specificity matters in performance training and how it can take your game on the ice to the next level.

Drew Stewart, long time PWHT athlete, Notre Dame Commit and current RoughRider of the USHL sits down with Dr. Zack Rourk to talk about the challenges that he has faced in his hockey journey.

Dr. Rourk breaks down the fundamental principles of plyometric training, highlighting its origins and the misconceptions surrounding its application in hockey. Through an insightful analysis, he reveals why plyometric exercises may not be the most effective choice for hockey players looking to enhance their on-ice performance. Instead, Dr. Rourk offers valuable insights into alternative training methods tailored specifically for hockey players, providing practical recommendations for optimizing training regimens.

Tune in to an enlightening conversation on skills training with Dr. Zack Rourk and John Schiavo, a professional inline and ice hockey player, and the owner of Best Shift Hockey in Eagan, MN. With his diverse background in both inline and ice hockey, John brings a wealth of innovative ideas to the table. Discover unique insights and effective strategies to elevate your skills training regimen and unlock your full potential on the ice. Don't miss this opportunity to gain valuable expertise from a seasoned professional in the world of hockey training!

Discover the keys to effective core training for hockey players in our latest Podcast! Dr. Zack Rourk delves into the definition of the core, common imbalances, and the impact on performance and injury risk. Plus, find out our approach to training the core for optimal performance on the ice. Don't miss out on these insights!

Join Dr. Zack Rourk as he delves into the world of recovery methods for hockey players, including cryotherapy, thermotherapy, and compression therapy. Discover the surprising findings from research and learn which methods are most effective for enhancing performance and preventing injuries on the ice. Tune in to optimize your recovery routine and elevate your game!

Join Dr. Zack Rourk in this enlightening episode as he unravels the misconceptions surrounding stretching in hockey. Dr. Rourk explores how stretching can indeed improve performance when utilized correctly, dispelling common myths about its role in recovery. Moreover, he sheds light on the potential risks of improper stretching techniques. Tune in to gain valuable insights into optimizing your stretching routine for peak on-ice performance and long-term well-being.

Join Dr. Zack Rourk in an inspiring conversation with Derek Stepan. Derek shares insights from his illustrious career, spanning from his early days in youth hockey to the highest level of play in the NHL. Dive into the mindset of a champion as Derek discusses the mental aspects of the game, overcoming challenges, and staying resilient in the face of adversity. Whether you're a hockey enthusiast or seeking valuable life lessons, this podcast offers a unique perspective on excellence and perseverance.

Join Dr. Zack Rourk as he sits down with Drew Stafford, former professional ice hockey right winger, to explore his journey to the NHL playing for the Buffalo Sabres, Winnipeg Jets, Boston Bruins, and the New Jersey Devils. Drew shares insights from his extensive hockey career including the many obstacles he faced and what he learned along the way.

Join Dr. Zack Rourk as he sits down with Taylor Williamson, a hockey prodigy turned coach with an illustrious career spanning from the rinks of Edina to the NCAA Women’s Ice Hockey National Championship. Taylor shares her journey from player to coach, drawing from her rich family history in hockey and her experiences representing the USA on the international stage. Dive into the world of hockey skill development as Taylor reveals her passion for coaching and her dedication to helping players reach their full potential on and off the ice.

Join Dr. Zack Rourk as he sits down with Dr. Allie Wagener, a seasoned Licensed Psychologist and Certified Mental Performance Consultant (CMPC), to explore the realm of sport psychology tailored specifically for hockey athletes. Drawing from over 12 years of experience, Dr. Wagener shares invaluable insights on fostering consistent confidence, cultivating a growth mindset, and embracing failure as a pathway to excellence. Through her expertise, she sheds light on the intersection of mental resilience and athletic performance, offering practical strategies to enhance mental toughness both on and off the ice. Don't miss this enlightening conversation that delves into the science of peak performance in hockey.

In this episode, Dr. Zack Rourk explores the scientific realities behind weight gain for youth athletes. If you've been advised to bulk up for success at the next level, this episode is a must-listen. Dr. Rourk delves into how athletes naturally gain weight as they progress through puberty and offers expert strategies to maximize development during this crucial stage. Whether you're a young athlete or a parent seeking guidance on supporting your child's athletic journey, this podcast provides invaluable insights into the nuanced process of gaining weight effectively and healthily. Tune in to gain a deeper understanding of the science behind youth athlete development and discover practical tips for optimizing growth and performance

Join Dr. Zack Rourk in this insightful episode as he delves into crucial aspects of youth sports development. From unveiling the Golden Rule—a fundamental principle for optimal athlete growth—to dissecting the debate between specialization and sampling, Dr. Rourk offers invaluable guidance for parents, coaches, and athletes alike. Additionally, he sheds light on the warning signs of overtraining, youth athlete burnout, and withdrawal from sport, empowering listeners to prioritize balance while pursuing athletic excellence. Tune in to gain expert insights and actionable strategies for navigating the dynamic landscape of youth sports.

Join Dr. Zack Rourk, a seasoned expert in hockey training, as he engages in a thought-provoking conversation with his former student and current business partner, John Draeger. They explore the intricacies of the constraints led approach—a groundbreaking framework revolutionizing skill acquisition in hockey coaching. Delve into the science behind accelerating player development on the ice and gain valuable insights into this innovative approach. Additionally, meet John Draeger, coach of the U18 Sioux Falls Power hockey team, and discover how he applies these principles in on-ice skills sessions during the summer in the Twin Cities area with Best Shift Hockey. This podcast is a must-listen for coaches, players, and enthusiasts seeking to elevate their understanding of hockey skill development.

In this captivating journey episode, join us as Dr. Zack Rourk delves into the life and career of NHL player Teddy Blueger. From his high school days at Shattuck St. Mary's to his collegiate experience at Mankato, and eventually being drafted by Pittsburgh in the second round and playing in the NHL. Teddy shares the incredible story of his hockey odyssey. A theme emerges as Teddy reflects on the various stops in his career—starting at the bottom of his team and steadily working his way up. The key to his growth? Learning to let go of the outcome. Teddy candidly opens up about the challenges he faced in relinquishing control over external factors and instead focusing on what he could influence. Join us for a compelling conversation that explores the struggles, triumphs, and valuable lessons learned throughout Teddy Blueger's remarkable journey. This episode is a must-listen for hockey enthusiasts, athletes, and anyone seeking inspiration on overcoming obstacles and achieving personal growth. Tune in now to gain insights from Teddy's profound experiences on and off the ice.

Embark on an extraordinary journey through the dynamic career of Jake Gardiner as he joins us on "The PWHT Podcast." From his high school hockey days at Minnetonka to donning the Badger red and white of the University of Wisconsin, Jake's path to the NHL is a captivating narrative of dedication and achievement. Drafted 17th overall in the 2008 NHL Draft, Jake's professional journey saw him making significant contributions to iconic teams like the Toronto Maple Leafs and Carolina Hurricanes. His impactful presence on the ice has left an indelible mark on the hockey world, showcasing the resilience and skill that define a true professional. Whether you're an aspiring player, a devoted fan, or simply intrigued by the world of hockey, this episode provides a rare glimpse into the life of a seasoned professional.