GPP: Clutch Hockey Foundations

Clutch Athletics

Hockey, Speed, Endurance

Coach

Dan Prenatt

Clutch General Preparation Program: Build the Foundation to Own the Ice

The problem: Players and parents care about the first three strides, top-end speed, shift-ready conditioning, hip/groin health, and shot power, but most “plans” are random weight-room grinds that leave legs heavy, ignore adductors/Copenhagens, and skip workload ramp-up. You can’t burn past defenders on wobbly edges.

Our solution: A beginner-proof 12-week progression that teaches the lifts, builds stride power (unilateral/posterior chain), improves landing & decel mechanics for cleaner edges and stops, and micro-doses hip/adductor care so you feel fresher on the next skate. Where we personally film every exercise demo.

This isn’t just a weight-room program. It’s a strategic, performance-based system that targets the key pillars of elite hockey performance:

✅ Explosive Strength & Power – Generate force for faster first strides, harder checks, and more pop in your shot ✅ Stride Speed, Mobility & Edge Control – Move fluidly through crossovers, turns, and transitions—without tight hips ✅ Speed, Agility & “Shift” Conditioning – Build first-step quickness and repeatable bursts that match real shift demands ✅ Hip/Groin Care & Durability – Copenhagens, adductor work, and smart volume so the groin stays quiet all season

Who's it for:

🏒Learn-to-play, adult rec/beer-league, returning HS/MS athletes 🏒Players nervous about the weight room who want a safe on-ramp 🏒Coaches/parents seeking one simple 12-week base program

What sets Clutch Prep apart? We don’t just prepare you for a season. We build your athletic foundation. By the end of this program, you won’t just feel stronger, but you’ll feel like a hockey athlete, and you’ll feel confident in the weight room. You’ll be primed to transition into the Clutch Hockey Monthly Program, where we elevate your performance, personalize your progression, and guide you toward your goals.

This is your launchpad. The next level begins after this foundation. Clutch Hockey Performance Training takes you to the next stage where first-three-stride acceleration, change-of-direction, on-ice conditioning, shot velocity, and puck-battle strength all climb, so you show up better in tryouts, league play, and showcases. 💪🏒

🔓 Start Clutch Prep Today 📲 Instant access | 💬 Coach support | 🏁 Ready for what’s next

$57

Get GPP: Clutch Hockey Foundations

Confidence in the gym

simple cues, options for home setups

Faster first step & crossover start

Start with basic pillar prep, earning the right to progress -> before you know it, short sprint times are down, change of direction is smoother, and those shift bursts are dominating.

More Power

Strength is king, but once you harness this trait, we need to apply it to your sport. Let's work together, making this your power -> think stride power that shows up on edges

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Every video I film provides you with the necessary instructions. Watch it all or skip around, but Coach Dan is always there when you need an assist.

Delivered through TrainHeroic

Sweating over a lifeless list is so 2010s. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell, Rack, Weights, Bands, Med Ball, Open Space

Sample Week

Week 1 of 12-week program

Monday

GPP: Phase 1 - Week 1 Day 2

Conditioning

Warm-Up 1

SMR (Foam Roll) -TFL 20 secs (per) -Glute 20 secs (per) -Hamstring 20 secs (per) -Lat 20 secs (per) -T-Spine Extension 20 secs AIS -Lying Piriformis Stretch 20 secs (per) -Active Straight Leg Kicks 10x (per) -Prone Blackburn 10x Pillar Prep -Plank 30 secs -Plank to Push-Up 5x -Shoulder Taps 10x (per) -Glute Bridge Reaches 5x (per) Dynamic -Three-Legged Dog 10x (per) -World's Greatest Stretch 5x (per) -Quad Stretch 5x (per) -Runner's Walk 5x (per) -Knee Hug 5x (per) Integrate -A-Hop 10 yards -A-March 3 Strikes 10 yards -A-March 10 yards -A-Skip 10 yards Neuro -Rapid Response 3x

Jump Rope

3 x 25

Broad Jump (NCM)

3 x 3

Prone: Sprint Starts

5 x 10

Plate Goodmorning

3 x 5

DB Seated Military Press

3 x 45

ASLR w/Band

3 x 5

Split Squats (BW)

2 x 45

Banded Lat Pulldown (TK)

2 x 45

Birddog

2 x 45

Alt Bicep Curls

2 x 45

Banded Clam Shells

2 x 45

Crunches

3 x 45

Reverse Crunch

2 x 45

Conditioning

Tempo Runs (Athlete)

Tempo Runs: Your speed will be slightly faster than a jog but less than a sprint...think 75% of max sprint speed. Maintain great posture/technique as you stride each set. Prescription: Perform 8 sets of 60 yard Tempo runs from A to B. Run from A to B at about 75% of max sprint speed. (Rest/Recovery between sets = walking half the distance performed = 30 yards; therefore you will walk 15 yards from B and back to B to begin second set towards A.

Tuesday

GPP: Phase 1 - Week 1 Day 3

Conditioning

Warm-Up 2

SMR (Foam Roller) -TFL 20 secs (per) -Glute 20 secs (per) -Quad 20 secs (per) -Lat 20 secs (per) -T-Spine Ext 20 secs AIS -Bretzel 20 secs (per) -HK Hip Flexor Activation 20 secs (per) -Groin Rockers 10x (per) Pillar Prep -Shin Box w/Glute Bridge 5x (per) -Birddog Hamstring Kicks 10x (per) -Side Plank 20 sec (per) -Hand Release Push-Ups 10x Dynamic -Copenhagen Adductor 15x (per) -World's Greatest Stretch 5x (per) -Knee Tuck to Lateral Lunge 5x (per) -Inverted Hamstring 5x (per) -Shuffles to Lateral Lunge 10yds (per) Integrate -Lateral March 10yds (per) -Lateral March Skips (Rhythmic) 10 yds (per) -Lateral March Skips (Distance) 10 yds (per) Neuro -Rapid Response (pogo) 3x

Wall Drill: ISO Hold

3 x 20

NCM Vertical Jumps

3 x 3

Falling Sprint Start

5 x 1 @ 10

Z-Sit Shoulder Press

3 x 6

Banded Squats (BW)

3 x 45

Wall Angels

3 x 15

Banded SA Lat Pulldown (TK Position)

2 x 45

DB Hip Thrust

2 x 45

3-Way Hip

2 x 5

Banded Tricep Pulldown

2 x 45

ISO Split Squat w/Band Pull-Apart

2 x 45

ISO Dead Hang Pull-Up

2 x 45

Banded Pallof

2 x 45

Conditioning: HPRT Aerobic Training

1 x 25:00 @ 6

Thursday

GPP: Phase 1 - Week 1 Day 5

Conditioning

Warm-Up 2

Jump Rope

3 x 25

Wall Drill: ISO Hold

3 x 20

Half-Kneeling Sprint Start

5 x 1 @ 10

Goblet Squat

3 x 6

TRX Pull-Up (Assisted)

3 x 45

Foam Roller T-Spine Extension

3 x 5

DB Staggered RDL

2 x 45

Standing SA Banded Shoulder Press

2 x 45

Bear Hold w/Shoulder Taps

2 x 45

Banded Bicep Curls

2 x 45

Farmer Carry

2 x 45

Bear Crawls

2 x 45

Y Cuffs

2 x 45

Circuit

Shuttle Run: 50 yards and back x2 trips = 1 set Perform 2 sets Rest 35-45 seconds between sets

Friday

GPP: Phase 1 - Week 1 Day 6

Conditioning

Warm-Up 1

Lateral Hurdle Jumps (NCM)

3 x 3

Depth Drop

3 x 3

Rapid Response Sprint Start

6 x 3 @ 10

Chest Supported Row

3 x 6

Banded Pullthrough

3 x 45

Psoas Holds

3 x 45

DB SA Seated Military Press

2 x 45

Step-Ups: Goblet

2 x 45

T-Spine Rotations

2 x 20

Skullcrushers w/DB

2 x 45

Hand Release Push-Up's

2 x 45

Side Plank

2 x 45

Copenhagen Adductor

2 x 45

Conditioning: HPRT Aerobic Training

1 x 25:00 @ 6

Coach

More from Clutch Athletics

Dan Prenatt

I help hockey players build stride power, edge control strength, and hip/adductor resilience using simple progressions and real metrics (10-yd split, jumps, med-ball throws). You’ll get beginner cues, slideboard/at-home swaps, and smart volume so you feel fresher on the next skate.

No ego lifts. No guesswork. Just a Clutch plan

For shift-ready conditioning, faster first strides, and happier hips. Hit Get and log your first win this week.

Get GPP: Clutch Hockey Foundations

FAQs

I'm new/have some experience, is this right for me?

This is perfect for you. There will be five different phases. If you need to stay in a specific phase longer, do so. If you need to skip a phase because it is too easy, do it. This is a safe way to be introduced to the world of strength training in 12 weeks, and it also accommodates your timeline.

How do I know I'm improving?

There will be testing exercises placed throughout, but also make sure to input your weights and sets to track these variables over time too.

Who is this program for?

This is for hockey players who have limited to no experience in the gym. Approximately 12+ years old. The first phase will focus on reinforcing movements, while the last phase will introduce how to lift outside your comfort zone, training you to become more comfortable with the uncomfortable.

What if I don't know how to perform an exercise?

Each workout has a video of me explaining every exercise just like I would if you were in the gym with me. The best part about this set-up is that you can have me explain an exercise on your time! If something does not feel right, you can message in the APP or email.

I have experience and ready for sport specific training!

Clutch. If you're ready and have a foundation in movement/weight training, it's time to start your monthly workouts that mirror your school and travel seasons as closely as possible. Follow this link: https://marketplace.trainheroic.com/workout-plan/program/dan-program-1663119355?attrib=284570-web