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Hockey - In-Season Phase 3

Impulse Athletics

Hockey
Coach
Kyle Donsberger

Looking to be primed for the play-offs? Then look no further because we will have you ready to light it up these play-offs.

This program is building on the foundations set out in Phase 1 and Phase 2 where we built up strength and stability to help with injury prevention before moving into more explosive power based exercises. Now we head into the final phase of the season with the emphasis on improving speed and explosive power to ensure the highest level of performance on the way to the playoffs. This program is designed to maintain all of our previous skills that we honed and enhance them by improving rate of force development and overall speed to allow you to head into the most important part of the season! The focus of the program is on moving explosively and quickly so the exercises are targeting max velocity and explosive power. These training sessions are designed to have maximal effect in minimal time so you're not wasting your day at the gym

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Tailored for late-season performance
This program is tailored to have you feeling your best heading into the most important time of the season. The focus is on developing power and speed while maintaining everything built up previously. The sessions are designed to not be too draining so you are able to perform optimally when it matters!
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Easy To Follow Programming
The program is super easy to follow and there are videos of every exercise including important points to focus on. It's not just a piece of paper that doesn't give a description. All your questions should be answered within the exercise video, and you get access to Coach Kyle if you need help. All you have to do is message him!
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Feel Better
This program is designed with your season in mind. What you do in practice, in games, off ice stuff all adds up and Coach Kyle understands that which is why he has programmed the sessions the way they are. There is also the freedom to choose your own weights so you don't have to max out every day. Not only that but there is also a bonus recovery session every week included to help you feel better!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Strength and conditioning and specific 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
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Required
Barbell // Medicine Ball // Bench
Recommended
Mini Bands // Box // Sliders // Stability Ball
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Sample Week
Week 1 of 6-week program
Sunday
Hockey Season - Phase III, Day I

A

Skipping

1 x 5:00

B

Foam Rolling

1 x 3:00

C1

Heel/Toe Rock

2 x 10

C2

Heel/Toe Walk

2 x 10

D1

Wall Squat

1 x 4

D2

Hip Openers

1 x 3 @ 3

D3

T-Spine Opener

1 x 5

E1

Curl-ups

1 x 5 @ 5

E2

Bird/Dog

1 x 8

E3

side planks

1 x 30

F1

Bucket Holds

2 x 10

F2

Bucket Switches

2 x 10

G1

Box Squat

4 x 3 @ 85 %

G2

Dumb Bell Squat Jumps

4 x 5

G3

Monster Walks

3 x 10

H1

Deadlifts

3 x 3 @ 85 %

H2

Single Leg Hop

3 x 3

I1

Barbell Bench Press

3 x 6

I2

Plyo Push-ups

3 x 6

Tuesday
Hockey Season - Phase III, Day II

A

Skipping

1 x 5:00

B

Foam Rolling

1 x 3:00

C1

Heel/Toe Rock

2 x 10

C2

Heel/Toe Walk

2 x 10

D1

Wall Squat

1 x 4

D2

Hip Openers

1 x 3 @ 3

D3

T-Spine Opener

1 x 5

E1

Curl-ups

1 x 5 @ 5

E2

Bird/Dog

1 x 8

E3

side planks

1 x 30

F1

Bucket Holds

2 x 10

F2

Bucket Switches

2 x 10

G1

Lateral Squat

3 x 5

G2

Monster Walks

3 x 10

H1

Med Ball Slams

3 x 10

H2

Lateral Hop

3 x 10

I1

1/2 Kneeling Shoulder Press

4 x 8

I2

Single Arm DB Bench

4 x 8

J1

DB Bicep Curls

3 x 10

J2

DB Overhead Tricep Extensions

3 x 10

K

Vertical/Horizontal/Vertical

5 x 3

L

3 Single Leg Hop

1 x 3

Thursday
Hockey Season - Phase III, Day III

A

Skipping

1 x 5:00

B

Foam Rolling

1 x 3:00

C1

Heel/Toe Rock

2 x 10

C2

Heel/Toe Walk

2 x 10

D1

Wall Squat

1 x 4

D2

Hip Openers

1 x 3 @ 3

D3

T-Spine Opener

1 x 5

E1

Curl-ups

1 x 5 @ 5

E2

Bird/Dog

1 x 8

E3

side planks

1 x 30

F1

Bucket Holds

2 x 10

F2

Bucket Switches

2 x 10

G1

Back Squats

3 x 6 @ 70 %

G2

Double Leg Hop

3 x 3

G3

Monster Walks

3 x 10

H1

Romanian Deadlifts

3 x 6

H2

Stability Ball Hamstring Curls

3 x 6

I1

Barbell Bent Over Row

3 x 8

I2

Pull ups

3 x MAX

J1

High Knees

3 x 10

J2

Fast Feet

3 x 3

J3

Hop Lateral

3 x 10

Friday
Recovery Session

A

My Dynamic Warmup

1 x 5:00

B1

Dead Legs

3 x 20

B2

Strides

10 x 30

C1

Hip Openers

3 x 3 @ 3

C2

Hip Circles (Forward)

2 x 5

C3

Hip Circles (Reverse)

2 x 5

C4

Couch Stretch

3 x 30

Coach
coach-avatar Kyle Donsberger

Kyle has his Certified Strength and Conditioning Specialist certification. He has gone through the Parisi Speed School Mentorship as well as many other professional development opportunities from some of the highest level coaches in North America. Kyle is also a national team member in the sport of skeleton for Canada where he has the opportunity to implement his training ideologies practically.

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Are You Going To Be Ready When It Counts?

This is where you need to be dialed in to perform at your peak. To do that we need to tailor a program to build speed and explosive power. This program is designed to prime you for the end of the season by maintaining what we've built and sharpening those

Get Hockey - In-Season Phase 3
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FAQs
But I don't have time
Professional hockey teams employ strength and conditioning coaches to implement training programs in season. If you're not continuing with your training you are losing all the work you put in in the summer. Within 4 weeks you lose strength & coordination if you stop training so by playoffs its gone
Won't I feel more burnt out?
A good in-season training plan will tailor sessions around practices & games. A good in-season program also takes into account effort from those practices & games and supplement things as opposed to burning you out. This program is designed to maximize your abilities & includes recovery sessions
Hockey - In-Season Phase 3