What is the best free weight work out for a hockey player?

Question

-for use with Barbells / Dumbells / Individual Plates ONLY

Answer 1

Squats for the legs.  They work just about every muscle and help work on your stride.

Probably either bench of wrist curls for the upper body.  Bench helps the stomach which gives you more strength while wrist curls gives you a harder shot.

Answer 2

Seated rows for back, Bench press, incline bench press chest and arms (these exercises should be with medium weight at most, you don't want to bulk up too much), snatch and jerk and squats for leg strength.

Realistically, your better off doing a lot more without the weights. Go try Pilate's or aerobics....those really does help.