Elite Off-Season 2025
FOUR81 Coaching
Hockey, Power Sports , Strength & Conditioning, Youth SportsWho’s This For?
This program was built for serious athletes—those who take their training seriously and want to get better, not just stay in shape. While it’s tailored to the unique demands of hockey players, its principles apply to any athlete looking to build strength, speed, and power through structured, intelligent off-season training.
Whether you're a hockey player preparing for camp, a multi-sport athlete, or someone who just wants to train like a pro, this program meets you where you're at—and challenges you to level up. It’s especially valuable for those training in public gyms or on their own, without access to private sport-specific facilities.
Why This Program?
This isn’t just another cookie-cutter program pulled off the shelf. It’s a comprehensive 16-week off-season plan designed by a professional hockey player—and followed by one too. Built around the needs of high-performance athletes, it progresses logically through four training phases: building strength and durability first, then converting that into speed and power as the season approaches.
The goal is simple: to help athletes move better, feel better, and perform at a higher level—on the ice, the field, or in the weight room.
With a focus on mobility, joint health, and athletic output, this program gives you the tools to develop real-world performance—not just aesthetics.
This is the exact framework I use to prepare for the professional season, with just a few personal modifications. You’re not following a theory—you’re stepping into a system that’s being lived out in real time.
If you're ready to train with intention and take your performance seriously, this program is for you.
A
Introduction Video
1 x 1
B1
Linear Mobility Prep
1 x 1
B2
Linear Dynamic
1 x 1
C1
ATG Reverse Sled Drag
3 x 15
C2
SL Linear Hurdle Hop Pause
3 x 5
C3
Depth Jump to Vertical Jump
3 x 5
D1
3D Hip Movement Series
3 x 8
D2
Tall Pallof Press Hold
3 x 25
D3
Barbell Back Squat
3 x 12
E1
Body Saw
3 x 12
E2
Single Leg MB Hamstring Curl
3 x 10
E3
ATG Goblet Lunges
3 x 10
F1
SL Slow Eccentric Calf Raises
3 x 12
F2
Med Ball Shot Put
3 x 6
F3
1 Leg Squat to Box
3 x 6
G
Zone 2 Conditioning
1 x 30:00
A
Introduction Video
1 x 1
B1
Lateral Mobility Prep
B2
Lateral Dynamic
C1
Lateral Ladder Drill
3 x 4
C2
Cross Over Sled March
3 x 15
D1
Hanging Complex
3 x 30
D2
Banded Shoulder Complex
3 x 15
D3
Broomstick Shoulder Mobility
3 x 30
E1
Chest-Supported DB Row
3 x 10
E2
Tempo Bench Press
3 x 12
E3
Hanging Knee Raise
3 x 15
F1
Tempo Chin Up Iso Hold
3 x 8
F2
DB Arnold Press
3 x 15
F3
Side Lying Adductor Ball Squeeze
3 x 30
G
Assault Bike
1 x 8
A
Active Recovery
1 x 1
A
Introduction Video
1 x 1
B1
Linear Mobility Prep
1 x 1
B2
Linear Dynamic
1 x 1
C1
Linear Ladder Drills
3 x 4
C2
Iso Hold Wall Drill - Step Switch
3 x 8
C3
Cyclist Goblet Squat (Heel Elevated)
3 x 5
D1
Goblet Skater Squat
3 x 10
D2
Weighted Plank Hold
3 x 45
D3
Wall Ankle Mobilization
3 x 10
E1
Seated Barbell Goodmornings
3 x 10
E2
Barbell Hip Thrust
3 x 6
E3
Hip Flexor Wall Stretch
3 x 10
F1
Nordic Hamstring
3 x 8
F2
Tibialis Raises
3 x 12
G
Shuttle Run
1 x 6
A
Introduction Video
1 x 1
B1
Lateral Mobility Prep
1 x 1
B2
Lateral Dynamic
1 x 1
C1
Single Leg Lateral Hurdle- Stick Landing
3 x 5
C2
1 Leg Lateral Box Jump (Inside Leg)
3 x 4
C3
Standing Rotational Chop
3 x 4
D1
Alt DB Incline Bench
3 x 10
D2
Tripod DB Row Tempo
3 x 6
D3
Ab Wheel
3 x 15
E1
DB Shoulder Complex
3 x 5
E2
KB swings
3 x 12
E3
Dead Bug w/ Med Ball Press
3 x 10
F1
1/2 Kneel Landmine Press
3 x 12
F2
Banded Pull, Rot, Press
3 x 12
F3
Farmer's Carry
3 x 40
G
Linear Sled Sprint
1 x 8
A
Active Recovery
1 x 1
Erik Brown
Erik Brown is a professional hockey player and performance coach. With NCAA and pro experience across North America and Europe, he brings a high-level, structured approach to off-season training—built to develop strength, speed, and durability that translates directly to the ice.
Train with purpose this off-season. Whether you're a hockey player or just hungry to perform at a higher level, this program gives you the structure, challenge, and intention needed to elevate your game. Professional-level results—no private gym required.
Get Elite Off-Season 2025
Nik Pawlowski
Renfrew Wolves - CCHL
Verified Athlete"Working with Erik the past couple years has led to a great transformation in my game, and helped me step up to the next level with confidence."
Kyle Hughes
Everyday Athlete
Verified Athlete"Since starting this program, I’ve noticed a huge improvement in my everyday life. I have more energy throughout the day, feel stronger and more mobile, and my overall confidence has gone up. The structure and consistency of the workouts have helped me build better habits, both in and out of the gym."
Kaylyn Fisher
Kingston Jr. Ice Wolves, RPI Commit
Verified Athlete"Training with Erik has given me the opportunity to excel at the Jr level, his knowledge was crucial in improving my game and committing to university."
