U13-U15 Hockey Separation System
Jeff Hajner
HockeyTraining in-season is different than off-season. With multiple practices and games each week, when is the time to train? This program helps maximize you athletic development and prioritizes strength and power that minimizes your overall fatigue so you that you can produce on the ice. If you skip in-season work, you will fall behind your teammates and competitors who are investing in year round athletic and strength development.
Over 10+ years of training athletes in-season at my gym, these principals have allowed 1,000's of youth hockey players to increase their strength in-season, maximizes output and build a body resilient to withstand a 6+ month hockey season.
The program is 3 sessions per week and includes power, strength, conditoning and stickhandling routines to keep you in the game in-season.
A
Shuttle Sprint (5-10-5)
4 x 1 @ 20
B1
Squat Jump (Hands on Hips)
3 x 5
B2
Far Plank
3 x 30
C1
DB Goblet Squat
3 x 8 @ 2
C2
Jumping Chinup Negative
3 x 5 @ 3
C3
Weighted Pushup
3 x 5 @ 2
D1
Single Leg Hamstring Bridge
3 x 15
D2
Paloff Press Hold
3 x 15 @ 15
A
Half Kneeling Take Off Sprints
4 x 30
B1
Lateral Skater Hop
3 x 5 @ 5
B2
Side Plank Knee Raise
3 x 15 @ 15
C1
Stepback Lunge
3 x 8 @ 8
C2
Half Kneeling Single Arm Press
3 x 10 @ 10
C3
Inverted Body Row
3 x 10 @ 2
D1
Single Leg Romanian Deadlift
3 x 6
D2
Single Arm DB March
3 x 20 @ 20
A1
Heel Elevated Suitcase Squat
3 x 5
A2
Broad Jumps (Linked)
3 x 3
B1
Hand Release Pushup
3 x 6 @ 8
B2
Single Arm DB Row
3 x 6 @ 8
C1
Hanging Knee Raises
3 x 10 @ 15
C2
Prone Y-Raise
3 x 10
Jeff Hajner
10+ years owning The Intention Project Gym | Former NCAA D1 Hockey Player | Canadian Jr. A Scoring Champion | 500+ Athletes trained weekly (Youth - Junior - Pro)
If you committed yourself to the process, imagine where you could be.
Get U13-U15 Hockey Separation System
Aurora Khalert
UNH Wildcats - NCAA D1
Verified Athlete"Training with the Intention Project and Jeff has changed my game for the better. I am faster and stronger on pucks. Each workout session is both fun and hard work. Can't wait to get back at it this summer!"
Brandon Osbourne
Wenatchee Wild - WHL
Verified Athlete"Working out here the past 3+ years has really helped me take big strides in my hockey career. Off ice training is super important and Jeff knows what it takes to get to the next level. I see myself improving in the gym every summer and lifting more and more weight as well as getting faster and more explosive on the ice"
Adam Boatter
Colorado College - NCAA D1
Verified Athlete"Training with Jeff prepares me each season with high intensity sessions that push me past my comfort zone and builds up my conditioning and consistency I need for each season. Jeff’s guidance helps me build my skills such as speed on the ice, and improve my overall game readiness. By the time the season starts, I take his warmups and workout drills with me into the season so I’m already moving, thinking, and performing at a higher level."
Adie Schnieder
Delta Hockey Academy - Team BC
Verified Athlete"Training with Jeff is always super intense and competitive. Every session he pushes me past my comfort zone and genuinely wants to see me improve. He holds his athletes to a high standard, and because of that, I’ve seen real growth in both my strength and on-ice performance. Each summer, I’ve gone into my season feeling fully prepared and ahead of where I was the year before."
