Coach Dusseault Conditioning

Hockey
Coach
Kenny Dusseault

Phase one of the hockey off-season. General Physical Preparedness, designed to start getting your fitness levels back up and building back your foundation after a tough season. 

Features
4 sessions per week
Must use App app to view and log training
Program Training
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Take Away Your Guesswork!
Instead of going to the gym and doing "what you think might be right" get guidance from over a decade of strength and conditioning experience and knowledge, set to make sure you are doing the right things at the right times to help build your foundation for the best off-season and best upcoming season of your life!
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Start Your Off-Season Off RIGHT!
This three week program is about so much more than the 3 weeks and 12 training sessions it includes. It is about setting you up for the best off-season you can have. Starting your off-season is like building the foundation of a house. A strong foundation means a strong structure. A weak, shaky foundation runs into potential issues later in the summer!
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Move BETTER!
The goal of any athlete training in the off-season is to be a better ATHLETE. This program is not designed to just pump weight on a bar. ANYONE can do that. The goal here is to help you MOVE better. The better you can move in the gym, the better we can translate that movement to the ice. Move and build strength in EVERY plane, don't just add weight to your bar!
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Get Coached Through EVERYTHING You Do!
One of the biggest benefits in this program is the video examples and coaching instructions. This ensures that even if you are training on your own you have the ability to get coached through every exercise. Make sure you are doing things right! Don't just get through the exercises, focus on doing everything technically and PROPERLY. This ensures the best results and the best foundation!
Features
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Access to your coach!
As you go through the program, ask questions! Send videos to make sure you're moving right! Get alternative exercises where you need them!
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Programming 4 days per week
Strength and conditioning 3 days per week as well as a full body active recovery session every Saturday to ensure you are feeling your best!
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Hand Eye Coordination Work!
Every Saturday is an active recovery day filled with hand eye challenges to help you get your mind right while you work!
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Exercise Video Guidance
Video examples and coaching cues included with EVERY SINGLE EXERCISE! Take away all your guesswork!
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Delivered through TrainHeroic
Easy to follow through the Trainheroic Platform. Have your phone with you and easily get through everything!
Equipment
Recommended
Having access to dumbbells // plyo boxes // a bench and some resistance bands is ideal but things can absolutely be modified for whatever equipment access you have! If you find there's anything you don't have // send me a message and we will provide alternative exercises // no problem at all! 
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Sample Week
Week 1 of 3-week program
Sunday
Week 1 Day 1

Prep

A

Hip / Shoulder Mobility Flow

Right when you walk in, grab a foam roller and take five minutes to quickly hit your calves, hamstrings, IT Bands, glutes and back! After you finish that, get into the mobility flow! Repeat All Exercises For one round of 10-15 reps continuously with no rest time! Coaching points are in the description of every video - Check those out to make sure you are getting the most out of every exercise! . Elevated Hip Abduction Holds Elevated Pigeon Stretch Kneeling Straight Leg Hinges Shoulder Pendulum Alternating Shoulder Swimmers Lying Overhead Raises . If you feel you need it, take the time and do another round. You should be moving continuously through these exercises and really keeping control over your movements to make sure you are feeling deep stretches & activation as you hit every movement.

B

Bike Sprint

1 x 3:00

C1

CDC Goblet Squat

3 x 6

C2

Kneeling Paloff Press

3 x 10

D1

DB Bulgarian Split Squat

3 x 6

D2

Bird Dogs

3 x 8

E1

Single Arm Renegade Row

3 x 8

E2

Deep Prayer Squat

3 x 8

GPP Circuit

F

This circuit is focused on aerobic capacity. The goal is to keep you working at a high pace with incomplete rest to teach your body how to work better under fatigue. Every exercise will be completed for 45 seconds with a 15 second rest in between each exercise. (Example; Farmer carry 45 seconds (REST 15 seconds) THEN - Bear crawl) Once one round of EVERY exercise is complete you will rest 3-5 minutes and then repeat for round two. Repeat 3-5 rounds total. Focus on trying to continue moving at a high pace throughout every one of the exercises. Farmer Carry Bear Crawl Shoulder Tap Split Squat (L) Split Squat (R)

Tuesday
Week 1 Day 3

Prep

A

Hip / Shoulder Mobility Flow

Repeat All Exercises For one round of 10-15 reps continuously with no rest time! Coaching points are in the description of every video - Check those out to make sure you are getting the most out of every exercise! . Elevated Hip Abduction Holds Elevated Pigeon Stretch Kneeling Straight Leg Hinges Shoulder Pendulum Alternating Shoulder Swimmers Lying Overhead Raises . If you feel you need it, take the time and do another round

B

Bike Sprint

1 x 3:00

C1

Glute Marches

3 x 12

C2

Split Stance Rotational Press

3 x 8

D1

Front Foot Elevated Lunge

3 x 8

D2

Banded Dead Bug

3 x 8

E1

Kettlebell Pull Through

3 x 10

E2

Weighted Lateral Squat

3 x 12

E3

Standing Alternating Shoulder Press

3 x 12

Conditioning

F

Dusseault Core Circuit A

30 second intervals Dead bugs Russian Twists Table Top Leg Extensions Side plank (L) Side plank (R) Once you have been through all exercises, rest 1:00 and repeat x 3-5 rounds

Thursday
Week 1 Day 5

Prep

A

Hip / Shoulder Mobility Flow

Repeat All Exercises For one round of 10-15 reps continuously with no rest time! Coaching points are in the description of every video - Check those out to make sure you are getting the most out of every exercise! . Elevated Hip Abduction Holds Elevated Pigeon Stretch Kneeling Straight Leg Hinges Shoulder Pendulum Alternating Shoulder Swimmers Lying Overhead Raises . If you feel you need it, take the time and do another round

B

Bike Sprint

1 x 3:00

C1

Step Ups W/ Hip Flexion

3 x 8

C2

1/2 Kneeling Paloff Holds

3 x 0:30

D1

3 Plane Lunge

3 x 5

D2

Alternating Floor Press

3 x 6

E1

Pull Through - Renegade Row

3 x 6

E2

Dumbbell Deadlift

3 x 6

E3

Dumbbell Clean & Press

3 x 6

Conditioning

F

Bike Aerobic Interval Session

2 min hard 1 min easy Repeat x 5 rounds Goal is to maintain high STEADY pace. This is not a sprint. It is about consistent output. If you are feeling fatigued, slow your pace down but maintain throughout 2 mins. During 1 min easy, focus on your breathing. 3 seconds in 3 seconds out through the nose.

Friday
Full Active Recovery Session (Mobility, Hand Eye Work)

Active Recovery / Mobility Flow 1

A

REMEMBER - All key coaching points are in the videos for every exercise! Check those out to make sure that you are getting the most out of every movement as you do them! . Repeat all exercises for 10-15 reps Make sure to keep control over all of your movements. The goal is not to rush through these exercises, but to really feel the stretch and challenge your range of motion 2-1-2 tempo through all movements - Pause at the end of your range of motion Focus on breathing through every exercise as well. Slow, controlled breaths as you move through every exercise 1.Lunging Teeter Totter Stretch - (Forward hits hip flexor, back hits hamstring) 2.World's Greatest Stretch - 3.Deep Squat Drop Ins 4.Standing Hip Hinges 5.Thoracic Spine Rotations 6.Shoulder Pendulum

Skill/Tech

B

Hand Eye Challenge

REMEMBER - All key coaching points are in the videos for every exercise! Check those out to make sure that you are getting the most out of every movement as you do them! As you move through these exercises, it is natural to start feeling frustrated if you aren't getting them right away. Breathe. They are not easy. . Working on your hand eye coordination on a recovery day is perfect as you are getting some really good mental capacity training in without putting your body through any high level of impact. . Put a clock on for every exercise and mark down the amount of time you can go without dropping a ball. The goal is to continue to build on this number as you go. . Pick 3 exercises and work for a total of 10-15 minutes rotating between the three exercises. . Juggling Single Hand Juggling Underhand Double Throw & Catch Overhand Double Throw & Catch Over Under Double Throw & Catch Off-Pace Double Throw & Catch (overhand / Underhand) Vertical / Horizontal Throws

C

Choice Cardio

1 x 20:00

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Get Your Off-Season Started RIGHT!

Start your off-season off with a proper foundation. Just like building a house. Every structure needs to start with a strong foundation. Use this program to set up the rest of your off-season and help you come into next season ready to DOMINATE!

Get Coach Dusseault Conditioning - Hockey Off-Season Phase 1
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FAQs
What level of player do I have to be to use this program?
There is NO requirement for what level you need to play! The goal of this program is simply to help you prepare yourself better for next year!
The Proof
verified-athlete-avatar Connor Kowaalchuk

Princeton Posse (Junior B) Alumni

Verified Athlete

"Training with Kenny you will learn how to put your ego aside and focus on making yourself a better athlete day by day. He will really push you towards your goals and keep you focused. If you want results, Kenny is your guy!"

verified-athlete-avatar Ethan Woodward

Jarvso Hockey Klubb -Swedish Pro League

Verified Athlete

"Since working with Kenny the changes I have seen in my play on the ice have been huge, my pushes are stronger, and my confidence has exploded!! If you are an athlete looking to pursue your dreams of a professional career or even to just boost your skill at the level you are at then this is your guy"

verified-athlete-avatar Cayde Augustine

5 Year Junior Hockey Veteran

Verified Athlete

"He is dedicated to his athletes and strives to make them better in everything they do. He has helped me become more powerful and strong in my game. He has helped my game in ways I didn’t think were possible. I’m beyond thankful for what he has done for me this off season!"

Coach Dusseault Conditioning - Hockey Off-Season Phase 1