With the offseason underway, Minnesota Wild forward Nico Sturm has laid out a detailed plan to stay sharp and build strength. His training regimen combines a variety of exercises and nutrition strategies to enhance his performance on the ice.
Nico Sturm’s Comprehensive Training Routine
His mornings feature a mix of Pilates before 7 a.m. on select days, followed by foam rolling, activation work, a lift, and either skating or conditioning. This structured approach ensures that he addresses different aspects of his fitness. He also includes afternoon physical therapy in his routine to aid recovery and prevent injuries. On Tuesdays and Thursdays, his sessions focus on foam rolling, activation, lifting, and skating or conditioning, while Fridays bring back the early Pilates session before the rest of the work. Saturdays are reserved for a 45-minute outdoor steady-state run, providing both cardiovascular benefits and a refreshing change of scenery. From Monday through Saturday, he adds a 15-minute daily stretching routine to maintain flexibility and reduce muscle tension.
Sturm currently enjoys training to the Eminem and Nate Dogg track “Shake That,” which keeps his motivation high. He has a clear preference for lifting over cardio and chooses arm day over leg day, indicating a focus on upper body strength. When it comes to cardio, he prefers running to biking and opts for the pool rather than the hot tub for recovery. His go-to exercise is the standing kettlebell overhead press, which targets multiple muscle groups, while he least enjoys movements that put weight on his shoulders, highlighting his individualized approach to training.
After workouts, Sturm relies on a nutritious mix of chicken, avocado, cottage cheese, honey, and a source of carbohydrates to fuel his body and aid recovery. His preferred training partner is a friend named Simon, a strength and conditioning coach he teams up with while on vacation. Sturm’s dedication to fitness is evident, as he began writing his own strength programs at age 18, showcasing his commitment to continuous improvement and personal development.
This offseason, Nico Sturm is setting a high standard for training and nutrition, demonstrating that a well-balanced approach can lead to success both on and off the ice.