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RK Hockey Tissue Prep

Brent Day

Hockey
Coach
Brent Day

RK Hockey Tissue Prep is a 6-week, science-based off-season training program built to help hockey players lay the foundation for elite performance. Whether you're U18, Junior, or a seasoned pro, this program is designed to increase muscle mass, improve tendon health, and develop the strength, mobility, and resilience needed to thrive in high-level competition.

This isn’t a cookie-cutter workout plan. It’s a carefully structured system grounded in modern sports science and high-performance principles. You’ll train with purpose, using intensity, tempo, and rest intervals calibrated for real athletic development—not just sweating for the sake of it.

The program includes:

✅ 2 Lower Body Days – Focused on foundational strength, power development, and unilateral stability ✅ 2 Upper Body Days – Building upper-body strength, structural balance, and shoulder resilience ✅ 1 Hip Mobility & Control Day – Targeted work to open up range of motion and bulletproof your groins ✅ 1 Performance Assessment – A repeatable test using watts on any cardio machine to track energy system development and monitor progress

Each phase of the program progresses intelligently, with training variables adjusted to match your training age and current ability—perfect for both beginners and advanced athletes. And because hockey performance doesn’t stop in the gym, everything you do transfers directly to the ice.

You won’t be left to figure things out alone either. When you join RK Hockey, you’ll gain access to a private chat with Coach Brent Day, where you can ask questions, get personalized adjustments, and make sure your program is dialed in to meet your needs.

Whether you're coming off a long season or getting back into the groove, RK Hockey Tissue Prep is your first step toward a dominant off-season. Start now—because the players who win in-season are the ones who prepare the right way off the ice.

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Build Muscle & Strength the Right Way
This program is designed to stimulate hypertrophy and functional strength using tempo, volume, and rest strategies proven in sports science. You'll build muscle that translates to power on the ice—not just size in the mirror.
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Enhance Groin & Tendon Resilience
Through isometric yielding exercises and controlled progressions, you'll improve the durability of the groin and soft tissue—key for preventing injury during high-speed skating, cutting, and contact.
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Improve Mobility & Movement Efficiency
Dedicated hip mobility work and movement prep sessions help unlock better range of motion, leading to longer, more efficient strides and improved on-ice performance with fewer restrictions.
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Designed for All Levels
Whether you’re just starting out or playing at a high level, this program adapts to your needs. Every variable—sets, reps, tempo, intensity—is structured to match your training age and allow safe, effective progression.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barebell // Dumbell // Resistance Bands
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Sample Week
Week 1 of 6-week program
Sunday
Lower Body Tissue Development

Prep

A

Lower Body Neural Prep

This Circuit is to prep the nervous system for some upcoming athleticism work. Do three sets of each exercise with progressive intensity. Follow the instructions below; Sets 1 = 60% effort - Set 2 = 75% effort - Set 3 = 90% effort Isometric Rack Split Squats = each leg 4 second pull. (You can do Isometric Hack Squat if you want to do not want to do split squats.) DB Jumps = 4 jumps at 10% body weight. Banded Jumps = 8 reps with a medium band. Rest 10 second between exercises, 45 seconds between sets.

B

Altitude Drops

4 x 5

C

Alternating Kettlebell Pass

3 x 12

D

Supported Skater Squat

3 x 6

E

Trap Bar Deadlift

4 x 6

F

Lateral Deceleration Lunge

4 x 5

G

Bent Knee Copenhagen’s

3 x 15

Prep

H

Lower Body Flexibility

Do each stretch for 30 seconds. Unilateral stretches should be done for 30 seconds each leg.

Monday
Upper Body Tissue Development

Prep

A

Shoulder Prep

Engage in a dynamic circuit to prime your shoulders for the demands ahead, activating key stabilizers and promoting optimal range of motion. 10-15 reps each exercise. This is a warm-up, so take your time. Use a light weight for OHP Hand release push-ups should be 5 reps 3 rounds, take rest as needed.

B

Banded T Rotation

3 x 6

C

1 Arm Kettlebell Press

4 x 6

D

Bench Press, Pause

4 x 6

E

Seated Row

4 x 6

F1

Incline Bench Press

3 x 10

F2

Bent Over Barbell Row

3 x 10

G

Banded Olympic Bar Wrist Flexion

4 x 8

Tuesday
Peak Power, Assault Bike

Prep

A

Hop Series

Start off with this hop series to warm up and strengthen your feet. 10 metres for each exercise. Complete 2-3 sets. Rest 10 seconds between exercises, 30 seconds between sets. You don't have to these barefoot. Try and make each set a little more explosive.

B

6 Second Peak Power Test

Tuesday
Re-gen Hip Mobility

A

Dynamic 90/90

3 x 12

B

Hip Drops

3 x 10

C

Hip/Thoracic Opener

3 x 6

D

Standing Ankle Dorsiflexion, Toe to Ankle

3 x 8

E

Hip/Thoracic Control, Airplane

3 x 8

Thursday
Lower Body Volume

Prep

A

Hip Prep

Use this circuit to warm up the hips. 3 round with 15 seconds rest between rounds Hip Drops - 8 reps (drop as low as possible) Backwards Swing Step - 6 reps each way (controlled reps and focus on coordination) Banded Lateral Lunge - 8 each side (be in control throughout the entire exercise)

B

Forward Deceleration Lunge

3 x 8

C

1 Leg Box Squat

3 x 12

D

Squat

4 x 6

E

LM Cossack Squat

3 x 12

F

Side Step Ups

3 x 8

G

KB Single Leg Deadlift, Supported

3 x 8

Friday
Upper Body Volume

Prep

A

Upper Body Engagement

Do not rush these movements. They are all about preparing the body. 2-3 rounds, 10 reps each exercise (Alternating DB OHP is 5 each arms). Pick a light weight that is easy to work with. No more than 30 seconds rest between rounds.

B

Suitcase Hold

3 x 20

C

Elevated Bent Knee Shoulder Taps

3 x 12

D1

Bench Press

4 x 8

D2

Chest Supported Row

4 x 8

E1

Overhead Barbell Press

4 x 8

E2

DB Lateral Raise

4 x 12

F

Renegade Row

3 x MAX

G1

Biceps Curl, Barbell

4 x 12

G2

Triceps Your Choice

4 x 12

Coach
coach-avatar Brent Day

Brent Day is a performance coach, sport scientist, and kinesiology professor with a passion for helping hockey players unlock elite athletic potential. With years of experience training U18 to pro athletes, Brent combines cutting-edge sports science with proven coaching methods to build strength, speed, and resilience on and off the ice.

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Start Strong. Stay Strong.

Build the strength, mobility, and resilience you need to dominate next season. Join RK Hockey Tissue Prep and take the first step toward your best off-season yet.

Get RK Hockey Tissue Prep
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FAQs
Who is this program for?
RK Hockey Tissue Prep is designed for U18, Junior, Semi-Pro, and Pro players. Whether you're new to off-ice training or a seasoned athlete, the program adjusts to your training age and experience level.
What equipment do I need?
A basic gym setup works great—barbells, dumbbells, a bench, cables or bands, and access to a cardio machine for the assessment. No fancy gear needed—just consistency and effort.
What if I have questions during the program?
You’ll have direct chat access to Coach Brent Day for support. Ask questions, get personalized feedback, and have the program adjusted to fit your needs. You're not doing this alone.
The Proof
verified-athlete-avatar Kiel Murchinson

NHL Linesman

Verified Athlete

""As an NHL Linesman, peak condition is crucial. Coach Day's tailored training has boosted my strength, agility, and recovery, essential for my role's demands. His guidance has been key to my success and longevity. Highly recommend for anyone looking to elevate their performance.""

RK Hockey Tissue Prep