Off Season with Deliberate Athletics

Deliberate Athletics

Coach
Phil Caron

This program is for the athlete looking to train specifically like a hockey player and see an improvement translate to their on ice performance. Become faster, stronger, more agile & better conditioned out on the ice. This program covers all aspects of becoming a better athlete. You will be consistently challenged with different workouts every week. Preparing you to be your best and get in the best shape possible for the upcoming season. Train anywhere at anytime you like. Do this at your own pace while striving to do your best! More often then not, the player that is in better condition will have the greater chance to win. The condition you are in is in your control. It takes proper training, effort and consistency. By preparing with a strategic plan you give yourself the best chance to win in any situation.

"Take action with the Purpose and Intent to Improve"

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Experience
I was once in your position. I am here to help you prevent mistakes from inadequate training that can hurt your performance. Training like an Athlete is the key to be your best. From trial and error, over the last 8 years I have developed profound knowledge & experience. I have trained myself to the Professional level and continue to strive. Follow proven methods to make significant progress.
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Holistic
Phil helps you become the total athlete. With his holistic approach, you are focusing on every aspect to improve. The physical aspects of Strength, Speed, Power, Mobility, Balance, Conditioning & Skill. Along with the mental aspects of Confidence, Mindset and Stress Management by learning about & practicing Meditation, Breathwork & Visualization.
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Guidance from a Certified Coach
Phil has been a Certified Personal Trainer for the last 4 years. Learn how to train correctly and in a smart way. Phil prioritizes being well prepared for each session. With proper warming up and cooling down after training, you are accelerating your progress and decreasing your chances of injury when its time to play your sport. The days of guessing what works and what does not are over.
Features
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Access to your coach
Communicate with coach anytime to ask questions and stay accountable to becoming the best version of yourself
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Programming 5 days per week
Periodized for you to make the improvements you want. No workout is the same therefore challenging you each training session in a strategic way
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Mental Exercises
Mental training exercises such as Meditation, Breathwork and Visualization to develop a winning mindset
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Your body // Space to move // Foam Roller
Recommended
Dumbbells // Yoga mat
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Jog

1 x 5:00

Prep

B

Dynamic Activation

High Knees x15m Butt Kicks x15m Straight Leg Kicks x15m Hamstring scoops x15m Lunge + Reach x15m Lunge with Tspine rotation x15m Lateral Lunge x15m Lateral Shuffle x15m High Skips x15m If you are unfamiliar with these exercises, click on the video here to see a demonstration of each one.

C

Bodyweight Squat

3 x 15

D1

Bodyweight Alternating Lunge DA

3 x 24

D2

Double Deadbug DA

3 x 12

E1

Push-Up DA

3 x 10

E2

Glute Bridge DA

3 x 15

F1

Plank DA

3 x 0:45

F2

Leg Raises DA

3 x 20

F3

Side Plank (right) DA

3 x 0:30

F4

Side Plank (Left) DA

3 x 0:30

G1

Tactical Frog DA

2 x 20

G2

Downward Dog DA

2 x 8

G3

Hip Opener DA

2 x 16

G4

Pigeon DA (Right)

2 x 0:45

G5

Pigeon DA (Left)

2 x 0:45

H

Walk

1 x 5:00

Monday
Week 1 Day 2

Get Warm

A

Get your body warm and moving. Do 50 jumping jacks or a light 3-4 minute jog before we dynamically activate our body.

B1

Lunge to T spine reach DA

2 x 16

B2

Inchworm DA

2 x 8

B3

Spiderman DA

2 x 16

Conditioning

C

3K Run

Perform a 3 kilometre run. This is our first Run. Start with a moderate pace and pick it up if you feel good. Focus on your breathing, in through your nose out through the mouth. Be mindful of a good posture. If you are unsure how or unable to measure the exact 3 kilometers, that is okay. Run for 15-20 minutes. Once you are finished, walk it off for 3-5 minutes to cool down before we get into stretching. Listen to your favorite songs to get fired up! Lets go!

D1

Hip Opener DA

3 x 16

D2

Cat Cow DA

3 x 10

D3

Pigeon DA (Right)

3 x 0:45

D4

Pigeon DA (Left)

3 x 0:45

D5

Hamstring Rope Stretch DA

3 x 2:10

E

5 min Meditation for Positive Energy

1 x 5:00

Tuesday
Week 1 Day 3

A

Jog

1 x 0:50 @ 5:00

Prep

B

Dynamic Activation

High Knees x15m Butt Kicks x15m Straight Leg Kicks x15m Hamstring scoops x15m Lunge + Reach x15m Lunge with Tspine rotation x15m Lateral Lunge x15m Lateral Shuffle x15m High Skips x15m

C1

Single Leg Balance (R) DA

2 x 1:00

C2

Single Leg Balance (L) DA

2 x 1:00

C3

Single Leg Airplane

2 x 12

D1

Goblet-Squat DA

3 x 12

D2

Superman DA

3 x 15

E1

Bodyweight Alternating Lunge DA

3 x 24

E2

Yoga Push Up DA

3 x 10

F1

Bear Crawl Hold DA

3 x 0:30

F2

Calf Raise DA

3 x 20

G1

Cat Cow DA

1 x 8

G2

(90/90) Stretch DA

1 x 0:45

G3

(90/90) Stretch DA

1 x 0:45

G4

Adductor Rockback DA

1 x 20

G5

Pigeon Stretch DA

1 x 1:40

G6

Hip Opener DA

1 x 16

H

Diaphragmic Breathing DA

1 x 3:00

Wednesday
Week 1 Day 4

A

Walk

1 x 8:00

Prep

B

Foam Roll

Foam Roll your Body. Foam roll is a form of massage that is meant to break down some tight muscle tissue to increase the blood flow to the specific area. This is a daily Habit that Pro Athletes do not overlook. Take your time to roll out these parts of your body. Focus on breathing calmly throughout this and take as much time needed to feel good. Foam roll Quads x1min Glutes x1min Adductors x1min Hamstrings x1min Calves x1min Thoracic Spine x1min Feet x1min

Conditioning

C

3K Run

Perform a 3 kilometre run. This is our first Run. Start with a moderate pace and pick it up if you feel good. Focus on your breathing, in through your nose out through the mouth. Be mindful of a good posture. Maintain your pace so find one that is not too fast or too slow. If you are unsure how or unable to measure the exact 3 kilometers, that is okay. Run for 15-20 minutes. Listen to your favorite songs to get fired up! Lets go!

D1

Double Deadbug DA

3 x 12

D2

Russian twist DA

3 x 30

D3

Leg Raises DA

3 x 20

E1

Side Plank (right) DA

3 x 0:30

E2

Side Plank (Left) DA

3 x 0:30

F

Guided Hip Mobility DA

G

Diaphragmic Breathing DA

1 x 3:00

Thursday
Week 1 Day 5

A

Run

@ 5:00

Prep

B

Dynamic Activation

High Knees x15m Butt Kicks x15m Straight Leg Kicks x15m Hamstring scoops x15m Lunge + Reach x15m Lunge with Tspine rotation x15m Lateral Lunge x15m Lateral Shuffle x15m High Skips x15m

C1

Bodyweight Alternating Lunge DA

3 x 24

C2

Bird Dog DA

3 x 20

D1

Lateral Lunge-DA

3 x 20

D2

Hip Lifts DA

3 x 10

E1

Plank DA

2 x 0:50

E2

Dead Bug DA

2 x 20

E3

Isometric Lunge DA (Right)

2 x 0:30

E4

Isometric Lunge DA (Left)

2 x 0:30

E5

Calf Raise DA

2 x 0:30

F1

Frog Stretch

2 x 15

F2

Cat Cow DA

2 x 10 @ 0:45

F3

Downward Dog DA

2 x 0:40

F4

Elbow to Sky DA

2 x 16

G

Diaphragmic Breathing DA

1 x 3:00

Friday
Week 1 Day 6

A

Wim Hof Method

Coach
coach-avatar Phil Caron

Certified Personal Trainer & Professional Hockey Player

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"A goal without a plan is only a wish"

Dont leave your training up to chance. Follow a structured program to push you to where you want to be. Train like a hockey player to make improvements that you can transfer out on to the ice.

Get Off Season with Deliberate Athletics
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FAQs
Who is this program for?
This program is for motivated hockey players eager to improve, looking to follow a plan that is proven to work.
How much communication will I get with coach?
As much as you want & need. The chat feature in the app allows you to talk with coach anytime and have all of your questions answered.
What if I miss a day?
No problem, you can move training days on your calendar to make it work for you.
The Proof
verified-athlete-avatar Justin Charette

Hockey Player - Timmins Rock NOJHL

Verified Athlete

"'Coach Phil has helped me understand the importance of daily training in order to reach my goals. He has been a great influence for me this off season'"

verified-athlete-avatar Jakob Drobny

Hockey Player - Timmins Majors AAA

Verified Athlete

""Phil is a great motivator. He is very positive. Over the past 2 summers, he has helped me gain confidence as a player and a person""

verified-athlete-avatar Samuel Bitten

Hockey Player -Czech Extraliga Vitkovice

Verified Athlete

""I've known Phil for a long time. Training with him has helped me grow my game. He has showed me different concepts and ways to improve. We are like minded, motivated individuals so it is always a good time when we are together.""

Off Season with Deliberate Athletics