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 discove...

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...

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-spec...

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 m...

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 u...

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 str...

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...

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 sk...

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...

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 athlet...