Choose Your Program
Strength & Conditioning
Option 1:
4 training days per week
If you are looking to gain quickness, strength, and endurance over the off-season, this is the perfect program for you! This 16-week program contains:
a 6-week hypertrophy block (meant to enhance movement patterns and increase muscle mass, building a solid foundation for the next block)
a 6-week strength block (meant to take our foundation up a notch and increase the weight, making our muscles stronger)
a 4-week strength/power block (meant to continue growing our strength while learning how to use it in explosive movements, making us feel as strong and as powerful as possible going into the start of the in-season)
This program is structured in a lower and upper body split to be followed 4 days a week; preferably performed on Monday, Tuesday, Thursday, and Friday each week. Each day includes a dynamic warmup, lift, conditioning, and cool-down. Every exercise has a video demonstration for your convenience. You should plan to spend 60-90 minutes in the gym on any day.
This is all 100% free! All you need is access to a gym. I hope you take the opportunity to use this resource! Set goals, stay consistent, and watch your future self find success!
BB Back Squat
This will walk you through everything you need to know! Please watch before starting the program!
This pdf contains a quick form each athlete should fill out before starting the program. It provides a space for you to set goals, as well as make note of your pre-training testing results. At the end of the program, you will revisit this assessment and see what you accomplished!
This pdf contains 2 specific copies of the warm-up, which is to be performed at the beginning of each training session. One copy contains the lower body warm-up (to be performed on Monday/Thursday); the other copy contains the upper body warm-up (to be performed on Tuesday/Friday). Every movement has a video demonstration for your convenience. Feel free to print, or use digitally.
This pdf contains weeks 1-6 of the program. This is the hypertrophy block. For each training session, begin with the proper warm-up sheet and then follow along with this document. Every movement has a video demonstration for your convenience. Feel free to print, or use digitally.
This pdf contains weeks 7-12 of the program. This is the strength block. For each training session, begin with the proper warm-up sheet and then follow along with this document. Every movement has a video demonstration for your convenience. Feel free to print, or use digitally.
This pdf contains weeks 13-16 of the program. This is the strength/power block. For each training session, begin with the proper warm-up sheet and then follow along with this document. Every movement has a video demonstration for your convenience. Feel free to print, or use digitally.
This pdf contains a quick form each athlete should fill out after completing the program. It provides a space for you to revisit the goals you set at the beginning of the program, as well as measure your post-training testing results. What did you accomplish? I would love to hear about it!
Strength & Conditioning
Option 2:
3 training days per week
If you are looking to gain quickness, strength, and endurance over the off-season, this is the perfect program for you! This 16-week program contains:
a 6-week hypertrophy block (meant to enhance movement patterns and increase muscle mass, building a solid foundation for the next block)
a 6-week strength block (meant to take our foundation up a notch and increase the weight, making our muscles stronger)
a 4-week strength/power block (meant to continue growing our strength while learning how to use it in explosive movements, making us feel as strong and as powerful as possible going into the start of the in-season)
This program is structured in a total body split to be followed 3 days a week; preferably performed on Monday, Wednesday, and Friday each week. Each day includes a dynamic warmup, lift, conditioning, and cool-down. Every exercise has a video demonstration for your convenience. You should plan to spend 60-90 minutes in the gym on any day.
This is all 100% free! All you need is access to a gym. I hope you take the opportunity to use this resource! Set goals, stay consistent, and watch your future self find success!
SA DB Row
This will walk you through everything you need to know! Please watch before starting the program!
This pdf contains a quick form each athlete should fill out before starting the program. It provides a space for you to set goals, as well as make note of your pre-training testing results. At the end of the program, you will revisit this assessment and see what you accomplished!
This pdf contains a copy of the warm-up, which is to be performed at the beginning of each training session. Every movement has a video demonstration for your convenience. Feel free to print, or use digitally.
This pdf contains weeks 1-6 of the program. This is the hypertrophy block. For each training session, begin with the warm-up sheet and then follow along with this document. Every movement has a video demonstration for your convenience. Feel free to print, or use digitally.
This pdf contains weeks 7-12 of the program. This is the strength block. For each training session, begin with the warm-up sheet and then follow along with this document. Every movement has a video demonstration for your convenience. Feel free to print, or use digitally.
This pdf contains weeks 13-16 of the program. This is the strength/power block. For each training session, begin with the warm-up sheet and then follow along with this document. Every movement has a video demonstration for your convenience. Feel free to print, or use digitally.
This pdf contains a quick form each athlete should fill out after completing the program. It provides a space for you to revisit the goals you set at the beginning of the program, as well as measure your post-training testing results. What did you accomplish? I would love to hear about it!
Speed, Agility & quickness
2 training days per week
If you are looking to gain speed, agility, and quickness over the off-season, this is the perfect program for you! This 16-week program contains:
4 4-week blocks that progress in volume and difficulty over the course of the program (meant to progressively overload the body, making it ready to perform with these new adaptations going into the start of the in-season)
hockey specific movement patterns (meant to translate and enhance these similar motions to on-ice performance)
This program is structured into 2 training days per week; day 1 focuses specifically on speed work, while day 2 focuses specifically on change of direction (COD) work. If you are also engaging in the Option 1 strength and conditioning program, it is preferred to follow this program on Wednesday and Saturday each week. If you are also engaging in the Option 2 strength and conditioning program, it is preferred to follow this program on Tuesday and Thursday each week. Each 4-week block includes a dynamic warmup, speed and change of direction drills, and cool-down. Every drill has a video demonstration for your convenience. You should plan to spend 60-90 minutes in the gym or on the field on either day.
This is all 100% free! All you need is access to a gym, field, or space large enough to perform the drills. I hope you take the opportunity to use this resource! Set goals, stay consistent, and watch your future self find success!
Wall Drill (1)
This will walk you through everything you need to know! Please watch before starting the program!
This pdf contains a quick form each athlete should fill out before starting the program. It provides a space for you to set goals, as well as make note of your pre-training testing results. At the end of the program, you will revisit this assessment and see what you accomplished!
This pdf contains a copy of the warm-up, which is to be performed at the beginning of each training session. Every movement has a video demonstration for your convenience. Feel free to print, or use digitally.
This pdf contains weeks 1-4 of the program. For each training session, begin with the warm-up sheet and then follow along with this document. Every movement and drill has a video demonstration for your convenience. Feel free to print, or use digitally.
This pdf contains weeks 5-8 of the program. For each training session, begin with the warm-up sheet and then follow along with this document. Every movement and drill has a video demonstration for your convenience. Feel free to print, or use digitally.
This pdf contains weeks 9-12 of the program. For each training session, begin with the warm-up sheet and then follow along with this document. Every movement and drill has a video demonstration for your convenience. Feel free to print, or use digitally.
This pdf contains weeks 13-16 of the program. For each training session, begin with the warm-up sheet and then follow along with this document. Every movement and drill has a video demonstration for your convenience. Feel free to print, or use digitally.
This pdf contains a quick form each athlete should fill out after completing the program. It provides a space for you to revisit the goals you set at the beginning of the program, as well as measure your post-training testing results. What did you accomplish? I would love to hear about it!
Take the survey!
Upon completion of one or more programs from the list above, please take a few moments to fill out the attached google form. Your honest feedback is greatly appreciated, and it will help to improve any future programs so that everyone can have an effective and enjoyable experience.