Hockey - 4 Week Peaking

Staunch Training Systems

Hockey
Coach
CoachK

This is a peaking program designed for an the athlete before they leave for college or training camp.

This Phase is will push the athlete to perform exercises at a rate of speed they will probably be uncomfortable with. We call this "chaos under control".

It is important for the athlete to understand the movements and understand the instructions for those movements, as this Phase relates a lot to their sport.

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
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Bench // Dumbbells // Kettlebells // Trap Bar
Recommended
Hurdles // Bands
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Sample Week
Week 1 of 4-week program
Sunday
Peaking Phase - Phase 4 - Day 1

A

Foam Roll

1 x 5:00

Speed/Agility

B

Circuit 1

1 Round through of: Air Squat x8 (32X1) Mini Band Walk (lateral) x15 yards each leg Low to High Shuffle x15 yards each way Carioca (long) x15 yards each way High Knee Skip (lateral) x15 yards each way High Knee Skip (lateral crossover) x15 yards each way

Circuit 2

C

1 Round of: Scap Push-Up x10 Landmine 1/2 Kneel Press x2-3 RIR (reps in reserve) each arm Chaos Push-Up x6 (3231) Band Shoulder External ROT x10 each arm

D1

Standing OH MB Throw

3 x 10

D2

Split Stance Anti-Rotation MB Throw

3 x 10

E1

Bench Press with Band (AFSM)

3 x 0:10

E2

Accelerated Band Push-Up

3 x 5

E3

Adaptability OH Lateral Raise

3 x 0:10

E4

McGill Sit-Up

3 x 8

F1

Double Barrel Landmine Press (Alt.)

3 x 8

F2

Shoulder Taps

3 x 20

F3

Off Bench Oblique Hold (with pulse)

1 x 0:40

G1

Bent Over Y-T-W-L

3 x 8

G2

Kettlebell Crosswalk

3 x 70

H

Tempo Run

3 x 16

Monday
Peaking - Phase 4 - Day 2

A1

Heel Clicks

1 x 8

A2

Pigeon Drag

1 x 8

A3

1/2 Kneel 2-Way Lunge

1 x 8

A4

Quadruped Hip Circles

1 x 6

A5

3-Way Hip Extension

1 x 5

A6

Hip Mobility (wall)

1 x 6

B1

Walking Knee Hug

1 x 20

B2

Walking Leg Cradle

1 x 20

B3

Walking Quad Stretch

1 x 20

B4

High Knee Skip

1 x 20

B5

Reverse SLDL

1 x 20

C1

Copenhagen (bent knee)

1 x 0:30

C2

Step Down (toe tap-lateral)

1 x 6

C3

Box Step Down

1 x 6

D1

Hurdle Hops

2 x 5

D2

Mini Hurdle Hop - Lateral (bounce)

2 x 5

E

Flying 10's

3 x 1

F1

Hang Clean Pull

3 x 3

F2

Lizard Lunge (band)

3 x 0:30

G1

Front Squat

3 x 5

G2

Chin Up (neutral grip)

3 x 5

G3

1/2 Kneel MB Slam

3 x 0:15

H1

Dual KB SL RDL

3 x 8

H2

DB BO Row (AFSM)

3 x 0:10

Tuesday
Peaking - Phase 4 - Day 3

A1

Assault Bike

1 x 2:00

A2

Quadruped Hip Abduction

1 x 10

A3

Mini Band 3-Way Step

1 x 5

A4

Speed Skaters with Foot Exchange

1 x 0:15

A5

45 Degree Jab Bound

1 x 15

B1

Sled (lateral step)

2 x 15

B2

Sled Crossover

2 x 20

C1

Reactive Heiden (with MB)

2 x 0:10

C2

Banded Heiden

2 x 4

C3

Single Leg Lateral Hop (quick)

2 x 0:10

C4

Pogo Heiden + 2 Foot Land + Lateral Jump

2 x 3

C5

Oblique Twist

2 x 0:15

D1

Back Squat (sport)

4 x 3 @ 80 %

D2

Depth Jump to Vertical Jump

4 x 2

D3

KB Banded Squat

4 x 0:12

D4

Hurdle Hops

4 x 5

D5

Accelerated Band Jump (split alternating)

4 x 0:10

E1

MB Chest Pass

2 x 10

E2

MB Side Toss

2 x 10

E3

MB Rugby Toss

2 x 10

E4

MB Granny Toss

2 x 10

E5

Medicine Ball Slam

2 x 10

Wednesday
Peaking - Phase 4 - Day 4

A

Foam Roll

1 x 5:00

Speed/Agility

B

Circuit 1

1 Round through of: Air Squat x8 (32X1) Mini Band Walk (lateral) x15 yards each leg Low to High Shuffle x15 yards each way Carioca (long) x15 yards each way High Knee Skip (lateral) x15 yards each way High Knee Skip (lateral crossover) x15 yards each way SL Paloff Press x10 each side PVC Pass Through x:30 seconds 1/2 Kneel PVC T-Spine ROT x:30 seconds

C1

Standing OH MB Throw

3 x 10

C2

MB Rotational Scoop Toss

3 x 10

D1

DB Incline Press

3 x 5

D2

Bird-dog Over Bench

3 x 10

D3

Gopher U Abs

3 x 0:30

E1

Weighted Push Up

3 x 8

E2

Off Bench Oblique Hold (with pulse)

3 x 0:40

F1

Turkish Get Up

3 x 5

F2

Band External Rotation

3 x 10

F3

DB Farmer's Carry

3 x 105

G

Tempo Run

3 x 18

Thursday
Peaking - Phase 4 - Day 5

A1

Heel Clicks

1 x 8

A2

Pigeon Drag

1 x 8

A3

1/2 Kneel 2-Way Lunge

1 x 8

A4

Quadruped Hip Circles

1 x 6

A5

3-Way Hip Extension

1 x 5

A6

Hip Mobility (wall)

1 x 6

B1

Walking Knee Hug

1 x 20

B2

Walking Leg Cradle

1 x 20

B3

Walking Quad Stretch

1 x 20

B4

High Knee Skip

1 x 20

B5

Reverse SLDL

1 x 20

C1

Copenhagen (bent knee)

1 x 0:30

C2

Step Down (toe tap-lateral)

1 x 6

C3

Box Step Down

1 x 6

D1

Hurdle Hops

2 x 5

D2

Mini Hurdle Hop - Lateral (bounce)

2 x 5

E

Flying 10's

3 x 1

F1

Hang Clean Pull

3 x 3

F2

Lizard Lunge (band)

3 x 0:30

G1

Split Squat (front rack)

3 x 8

G2

Split Squat Jump (AFSM)

3 x 10

G3

Accelerated Band Jump (split alternating)

3 x 0:10

G4

Weighted Pull Ups

3 x 5

G5

Body Saw (slider)

3 x 12

H1

Glute Ham Hyper (reactive)

3 x 0:10

H2

DB BO Row (AFSM)

3 x 0:10

Friday
Peaking - Phase 4 - Day 6 - Optional

A

Cardio

1 x 30:00

Saturday
Peaking - Phase 4 - Day 7 - Day Off
Coach
coach-avatar CoachK

Nick began training athletes after finishing his career playing professional hockey in 2012 he has trained athletes from youth level to the NHL. His passion lies with developing athletes and seeing them succeed every day not only in training, but all aspects of life. Nick approaches his training the same way he does with every day life; with accountability and action.

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Leave for camp at your highest form!

Athletes committed to this program have seen an increase in vertical jump, acceleration time, power output, and conditioning level. Basically, a machine and ready for any test a team will throw at an athlete. If you are looking to leaving for your tryouts

Get Hockey - 4 Week Peaking
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FAQs
What does the schedule look like?
5 days of training are programmed for each week. The total program is 4 weeks.
Who is this programmed for?
Committed hockey athletes. The intensity of this program is high.
What if I miss a day?
DO NOT stress! There are 5 days of programming per week with 2 days off. An athlete can simply reschedule a day missed to one of the off days.
The Proof
verified-athlete-avatar Alaina Tanski

Vermont University / Forward

Verified Athlete

""Not only has CoachK put in so much effort for me to be a stronger person and better hockey player...more importantly he always pushed me to be a good person. When I wasn't committed yet, he always kept pushing me, and believing in me.""

verified-athlete-avatar Cody Corbett

Shots on Goal / Former Professional

Verified Athlete

""Couldn't have done it without CoachK""

verified-athlete-avatar Joseph LaBate

Professional Hockey Player

Verified Athlete

""You helped me so much with understanding my body and training in general. I value all the effort you put in and how much you pushed me to to continue my career.""

Hockey - 4 Week Peaking