Connor Bedard posted 75 points in 69 games during his third NHL season, a respectable total considering he missed significant time due to injury. But staying at the top of his game requires more than just showing up when the puck drops in October. Bedard’s offseason training regimen is a carefully balanced mix of recovery, explosive power development, skill refinement, and mental rejuvenation, all fueled by one of the strictest diets in professional hockey.
Injury Recovery and Plyometric Training
Injury recovery is a major focus for Bedard each offseason, and this year was no different after his December shoulder injury derailed what was shaping up as an even more dominant campaign. Recovery work includes physical therapy, mobility drills, and gradually ramping up intensity to ensure he’s fully healthy before training camp.
Once cleared, Bedard incorporates plyometrics, or “jump training,” into his routine. These explosive exercises are designed to increase power, speed, and strength by utilizing the muscle’s natural elastic qualities. Movements like jumping, hopping, and bounding train the nervous system and muscles to produce maximum force in short intervals, which translates directly to explosive first steps on the ice and quick directional changes.
The benefits are clear: increased vertical jump height, improved running speed and agility, and overall explosive power. Plyometrics also enhance functional strength and stability, helping prevent future injuries and improving on-ice balance during high-speed battles.
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Bedard’s plyometric work targets both lower-body explosiveness (box jumps, depth jumps) and upper-body power (medicine ball throws), along with core stability exercises that translate into skating edge work and shot velocity.
Beyond the Ice: Boxing and Physicality Training
The Blackhawks’ development camp has incorporated unconventional methods to enhance player development, and Bedard has been at the forefront. One unique aspect is boxing training designed to improve physicality, hand-eye coordination, and mental toughness.
In a sneak peek of the upcoming Blackhawks documentary on development camp, Bedard was seen participating in boxing sessions; an approach that demonstrates Chicago’s commitment to comprehensive development beyond traditional hockey skills. Boxing improves footwork, reaction time, and the ability to absorb and deliver contact; all critical elements for a smaller player navigating an increasingly physical NHL.
This focus on physicality isn’t just about fighting; it’s about building the mental and physical toughness required to win battles in the corners, protect the puck under pressure, and finish plays through contact.
Skill Work and Training Partners
Bedard doesn’t take the entire summer off from hockey. He spends significant time working on skating edge work and stickhandling, refining the elite-level skills that separate him from his peers. Much of this work happens in his hometown of Vancouver, where he trains alongside fellow young superstar Macklin Celebrini.
Training with Celebrini, who went first overall to San Jose in 2024, keeps Bedard sharp and competitive even in the offseason. The two work on skill development, conditioning, and game situational drills, keeping their hockey IQ and technical abilities razor-sharp heading into training camp.
The Diet: No Fast Food, Maximum Performance
Perhaps the most widely discussed aspect of Bedard’s training regimen is his diet. The 22-year-old maintains a notoriously strict, clean eating plan designed to maximize energy and recovery. It’s been widely reported that Bedard has never eaten at McDonald’s or consumed typical fast food; a commitment his mother attributes to a desire for high-level nutrition from a young age.
Bedard consumes roughly 3,500 to 4,000 calories daily, split into approximately 50% carbohydrates, 30% protein, and 20% healthy fats. His meals focus on high-protein, nutrient-dense foods like salmon, chicken, and shrimp, paired with complex carbohydrates such as quinoa, rice, and mashed yams.
On game days, Bedard rotates lean proteins and complex carbs to fuel performance and aid recovery. He prioritizes hydration and high protein intake for muscle repair, similar to other top NHL players who treat their bodies like finely tuned machines.
Despite the strictness, Bedard isn’t completely rigid. He’s mentioned sushi as a favorite food, and while he avoids traditional fast-food chains, he’s occasionally eaten at Subway or local spots like White Spot. The key is that junk food, burgers, fries, and processed snacks have no place in his nutrition plan.
Balancing Intensity with Recovery
Entering his third NHL season, Bedard has learned an important lesson: you can’t burn the candle at both ends. Early in his career, he spent almost every waking moment at the rink, pushing his body and mind to the limit year-round. Now, he’s more intentional about balancing high-intensity training with mental rejuvenation.
“Chilling out” has become part of his offseason routine; taking time away from the rink to recharge mentally and avoid burnout. That doesn’t mean slacking off; it means being smarter about when and how he trains. Structured workouts, skill sessions, and conditioning are balanced with rest days, recovery protocols, and time spent doing things unrelated to hockey.
This approach ensures Bedard arrives at training camp physically ready and mentally fresh, critical for a player who shoulders as much responsibility as he does in Chicago.
