Off Season with Deliberate Athletics
Deliberate Athletics
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"
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
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
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
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
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
A
Wim Hof Method
Phil Caron
Certified Personal Trainer & Professional Hockey Player
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
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'"
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""
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.""