Inside Edge Advisory — 16-Week Off-Season Hockey S&C Program
U16–U20 | 5 Days/Week | 50–60 Min Sessions

This is a fully periodized 16-week off-season strength and conditioning program built specifically for competitive hockey players. Every phase, every session, and every exercise selection has a purpose. This is not a generic gym program — it is a hockey-specific system designed to take you from your foundation all the way to peak competition readiness.

Program Structure
The program follows a classic periodization model across four 4-week phases, with intensity climbing and volume tapering as you progress. Every third week progressively loads, and week four of each phase is a deload — cutting volume by 50% while maintaining intensity so you enter the next phase fully supercompensated and ready to push harder.

Month 1 — General Prep (Weeks 1–4)
Foundation, stability, and base building. Higher rep ranges (6–15 RM), controlled tempos, and shorter rest periods. Conditioning is long slow distance at 60–70% max heart rate. Speed work focuses on form drills at 50–70%. Core work is stabilization-based. Sessions run 45–55 minutes.

Month 2 — Specific Prep (Weeks 5–8)
Strength and load progression. Rep ranges drop (1–6 RM), sets increase, and rest periods extend to allow full phosphocreatine recovery between heavy sets. Plyometrics are paired with heavy resistance. Speed work adds resisted runs at 70–100%. Conditioning shifts to tempo runs at 75–85% max heart rate. Sessions run 50–60 minutes.

Month 3 — Pre-Competitive (Weeks 9–12)
Power conversion and explosive output. Olympic lifts are introduced alongside ballistic plyometrics. Speed work adds assisted runs. Conditioning moves to interval and Fartlek training at 75–100% max heart rate. Core work progresses to strength and power drills. Sessions run 50–60 minutes.

Month 4 — Peak (Weeks 13–16)
Competition ready. Full power menu across all modalities. Speed and SAQ work at 85–100%. Conditioning uses hockey-specific work-to-rest intervals. Rest periods are 2.5–3 minutes — full recovery between sets because the goal is maximum quality output, not fatigue. Sessions run 50–60 minutes.

How Every Session Is Built
Each session follows the same order: Dynamic Warmup (15-yard circuit) → RAMP (session-specific) → Olympic Lifting → Ballistic/High Plyo → Quickness/Agility/Speed → Core-Structural Resistance → Assistance/Core Drills → Conditioning → Cool Down/Stretching.

What Makes This Program Different
Most off-season programs are built for the weight room. This one is built for the ice. Every training variable — rest periods, tempos, energy system work, movement patterns — is selected with one goal in mind: making you a better, more explosive, more durable hockey player when the season starts.