2024 U18 Off-Season

Tim Lebbossiere

Hockey
Coach
Tim Lebbossiere

Never before has quality training been so accessible and easy to follow. Guided by Boston Bruins Assistant Performance Coach, Tim Lebbossiere, this 18-week program is the best in class training program for under-18 hockey players.

Phase 1 - Hypertrophy & Aerobic Emphasis Phase 2 - Eccentric Strength Emphasis Phase 3 - Isometric Strength Emphasis Phase 4 - Power Emphasis Phase 5 - Speed & Power Emphasis Phase 6 - Speed Maintenance & Lactic Conditioning Emphasis

These 6 phases include 5 days per week of mobility, stability, speed, power, strength, and conditioning training to make well-rounded, physically robust players.

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Get 2024 U18 Off-Season
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Speed & Power
Access to training techniques, methods, and coaching that the NHL's fastest get has never been available this easily.
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Injury Prevention
Mobility and stability training is a priority to avoid hockey-specific overuse injuries.
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Play Every Shift Like Your First
The best players in the world can showcase their skills late in to games because of their emphasis on their conditioning. Your speed, strength, and skill should look the same whether it's your first shift or your last.
Features
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Programming 5 days per week
Mobility, speed, power, strength, and conditioning that’s accessible and challenging for athletes ages 15-18
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Exercise Video Guidance
Instructional videos to guide your sessions and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Having access to quality training has never been this accessible and easy to follow
Equipment
Required
Barbell // Plates // Dumbbells // Cable Column // Spin Bike
Recommended
Medicine Ball // Bands // Slideboard
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Sample Week
Week 1 of 18-week program
Sunday
Phase 1 Day 1

A

Foam Roll Circuit

1 x 5:00

Linear Mobility

B

Wall Ankle Mobility: 8/side Box Quad w/ OH Reach: 8/side Quadruped Posterior Hip Mobility: 8/side Lateral Kneeling Adductor: 8/side Quadruped T-Spine Rotation: 8/side 1/2 Kneel Pec Mobility: 8/side

Prep

C

Jumping Jack Series

2x30 seconds each movement

D1

Depth Drop

3 x 5

D2

Tall Kneel Medball Chest Pass

3 x 5

E

Goblet Squat (Oxidative Tempo)

3 x 10

F

DB Bench (Oxidative Tempo)

3 x 10

G

Chest Supported DB Row (Oxidative Tempo)

3 x 10

H1

3-Way Groin Squeeze

2 x 0:10

H2

Tall Kneel Anti-Rotation Press

2 x 8

I

Split Squat Hold

2 x 4 @ 0:30

Monday
Phase 1 Day 2

A

Foam Roll Circuit

1 x 5:00

B1

Standing Ankle PNF

1 x 6 @ 0:05

B2

Box Quad PNF

1 x 6 @ 0:05

B3

Pigeon PNF

1 x 6 @ 0:05

B4

Lateral Kneeling Adductor PNF

1 x 6 @ 0:05

B5

1/2 Kneel Pec PNF

1 x 6 @ 0:05

C1

Elevated Short Side Plank w/ Top Leg Support

2 x 0:15

C2

Deadbug Crunch

2 x 0:30

D

Jump Rope

1 x 5:00

E1

Slant Board 1-Leg 1-DB Calf Raise

2 x 10

E2

Wall Supported Anterior Tib Raise

2 x 10

F

Airdyne/Assault Bike

1 x 3 @ 6:00

Tuesday
Phase 1 Day 3

A

Foam Roll Circuit

1 x 5:00

Lateral Mobility

B

Lateral Leg Swing: 8/side Wall Supported Hip Airplane: 8/side Lateral Lunge to Cross Behind Lunge: 8/side Pigeon w/ Reach Across: 8/side Lateral Kneeling Adductor ER: 8/side Spider w/ Arm Arc: 8/side Split Stance Cross Body Lat w/ Reach Under: 8/side

Prep

C

Jumping Jack Series

2x30 seconds each movement

D1

Lateral Depth Drop

3 x 5

D2

1/2 Kneel Medball Side Toss

3 x 5

E

DB RDL (Oxidative Tempo)

3 x 10

F

2-Arm Cable Press (Oxidative Tempo)

3 x 10

G

2-Arm Cable Row (Oxidative Tempo)

3 x 10

H1

Stability Ball Hamstring Curl

2 x 8

H2

Hand Plank

2 x 0:30

Wednesday
Phase 1 Day 4

A

Foam Roll Circuit

1 x 5:00

B1

Standing Ankle PNF

1 x 6 @ 0:05

B2

Box Quad PNF

1 x 6 @ 0:05

B3

Pigeon PNF

1 x 6 @ 0:05

B4

Lateral Kneeling Adductor PNF

1 x 6 @ 0:05

B5

1/2 Kneel Pec PNF

1 x 6 @ 0:05

C1

Short Side Plank w/ Leg Lift

2 x 0:15

C2

Deadbug Crunch

2 x 0:30

D

Jump Rope

1 x 5:00

E1

Slant Board 1-Leg 1-DB Calf Raise

2 x 10

E2

Wall Supported Anterior Tib Raise

2 x 10

F

Airdyne/Assault Bike

1 x 3 @ 6:00

Thursday
Phase 1 Day 5

A

Foam Roll Circuit

1 x 5:00

Multidirectional Mobility

B

3-Way Wall Ankle Mobility: 5each/side Box Quad w/ T-Spine Rotation: 8/side Lying Alt. Knee to Knee: 8/side Seated 90-90 ER: 8/side V-Stance T-Spine Rotation: 8/side Lat Hang: 5 breaths

Prep

C

Jumping Jack Series

2x30 seconds each movement

D1

Lateral Split Squat Depth Drop

3 x 3

D2

Tall Kneel Medball Slam

3 x 5

E

DB Split Squat (Oxidative Tempo)

3 x 10

F

Push Up (Oxidative Tempo)

3 x 10

G

Inverted Row (Oxidative Tempo)

3 x 10

H1

Shoulders Elevated 1-Leg Hip Lift

2 x 8

H2

Tall Kneel Anti-Rotation Press

2 x 8

I

Split Squat Hold

2 x 4 @ 0:30

Coach
More from Tim Lebbossiere
coach-avatar Tim Lebbossiere

Tim is in his 3rd season as the Assistant Performance Coach for the Boston Bruins where he oversees, designs, and implements the performance and reconditioning program for the organization and its prospects. Prior to the Boston Bruins, Tim spent time with the Providence Bruins, Lindenwood University, and Quinnipiac University.

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FAQs
What should I do if I want to train more than 5 days per week?
Training 5 days per week gives you ample opportunity to make huge strides off the ice. If you feel like you need to train on Saturday and Sunday, that means you just didn't train hard enough Monday-Friday. More isn't better, better is better.
How should I modify if I have a shorter off-season?
If you have less than 18 weeks, start by taking off weeks from phase 1 and phase 6. This could bring you all the way to 12-weeks. If you have even less, you should take weeks out from the phase you need the least work on (if you're already strong but not fast, reduce the weeks in phase 2-3).
How should I modify if I have a longer off-season?
Similar to the previous question, but just in reverse. So if you have longer than 18-weeks, you should start by adding a week to the phases you need the most work on (if you're already fast, but need more strength, you should add to phases 2-3). Don't complete more than 4-weeks of a phase.

More from Tim Lebbossiere

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2024 U18 Off-Season
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