In-Season Hockey Development

Tim Lebbossiere

Hockey
Coach
Tim Lebbossiere

In-season training can be tricky to work around practices and games in a way that maximizes your development, while minimizing your soreness and fatigue. Working with Tim Lebbossiere, Assistant Performance Coach for the Boston Bruins, you get to go through the tried and true methods that the best of the best use to navigate the most hectic schedule in hockey.

Whether you're a bantam, play junior hockey, or are a professional, this program can be tailored to your needs and schedule. Over 28-weeks, this in-season hockey development program goes as follows:

Day 1 - Acceleration and Strength Focus Day 2 - Top Speed and Power Focus Optional Day 3 - Option 1: Game Recovery Option 2: Healthy Scratch Work Capacity Optional Day 4 - Option 1: Game Recovery Option 2: Post-Game Lift Option 3: Healthy Scratch Change of Direction, Strength Endurance, and Work Capacity

$299
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In-Season Development
The in-season period is the longest uninterrupted training period in the calendar. Over the course of 6-9 months, you should expect to physically improve, not just maintain.
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Injury Prevention
Mobility and stability training to avoid hockey-specific overuse injuries.
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Recovery Protocols
Recovery during the season is incredibly important so you can get the most out of your training and practices, and perform at your best during games.
Features
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Programming 4 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 coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbell // Cable Machine // Stationary Bike
Recommended
Bands // Assault Bike
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Sample Week
Week 1 of 28-week program
Sunday
Phase 1 Intro Week Acceleration Day

A

Foam Roll Circuit

1 x 5:00

Prep

B

Linear Mobility 1

Wall Ankle Mobility: 8/side Box Quad w/ Overhead Reach: 8/side Quadruped Posterior Hip Mobility: 8/side Lateral Kneeling Adductor w/ Reach Under: 8/side Spiderman w/ Arm Arc: 8/side 1/2 Kneel Pec Mob: 8/side

Prep

C

Linear Dynamic Warm Up

10-Yards: Reaching Quad Knee Hug to OH Lunge 1-Leg SLDL Reverse Lunge to Hamstring Linear March Straight Leg March Linear Skip Straight Leg Skip Butt Kicks High Knees Backpedal Power Skip (Height) 2x

D1

Sled Sprint

2 x 20

D2

Standing Knee Drive Off Bench

2 x 4 @ 0:05

E1

Step Up Jump (Pause @ Bottom)

3 x 5

E2

2 Leg Hip Lift on Roller

3 x 8

F1

Front Squat

3 x 5

F2

Stability Ball Rollout

3 x 8

G1

Barbell Bench Press

3 x 5

G2

Chin Up

3 x 5

Tuesday
Phase 1 Intro Week Top Speed Day

A

Foam Roll Circuit

1 x 5:00

Prep

B

Straight Leg Mobility

Straight Leg Wall Ankle Mob: 8/side Supported Hip Airplane: 8/side Box Quad w/ T-Spine Rotation: 8/side Spider to Hamstring: 8/side V-Stance T-Spine Rotation: 8/side Split Stance Cross Body Lat w/ Reach Under: 8/side

Prep

C

Pogo Jump Series

Every movement for 10-yards: Pogo Jump Forward Pogo Jump Backward Pogo Jump Lateral 1-Leg Pogo Jump Forward 1-Leg Pogo Jump Backward 1-Leg Pogo Jump Lateral 1-Leg Pogo Jump Medial

D1

Sprint (2-Point Start)

2 x 10

D2

1 Leg Hip Lift w/ Opposite Knee Push

2 x 4 @ 0:05

E1

DB Squat Jump

3 x 5

E2

1-Arm Incline DB Bench

3 x 5

F1

1-Arm DB Row

3 x 5

F2

1-Leg Feet Elevated Long Lever Hip Lift Hold

3 x 8

F3

1/2 Kneel Anti-Rotation Press (Outside Leg)

3 x 8

Thursday
Phase 1 Intro Healthy Week Scratch Day 1

A

Foam Roll Circuit

1 x 5:00

Prep

B

Floor Mobility

Anterior Ankle Stretch: 30s Bretzel: 30s/side Seated 90-90 ER w/ Reach Across: 8/side Lateral 1/2 Kneel Short Adductor Mob: 8/side 1/2 Kneel Hip Flexor w/ Arm Arc: 8/side

Prep

C

Drop Squat Series

Run through this series two times Light, easy bounces between every rep during the first set. During the second set, you should try to pull yourself down to the bottom quickly and stop on a dime Drop Squat: 10 Drop Split Squat: 5/side Drop 1-Leg Squat: 5/side

D

Airdyne/Assault Bike

1 x 3 @ 6:00

E1

Standing Ankle PNF

1 x 6 @ 0:05

E2

Box Quad PNF

1 x 6 @ 0:05

E3

Pigeon PNF

1 x 6 @ 0:05

E4

Lateral Kneeling Adductor PNF

1 x 6 @ 0:05

E5

1/2 Kneel Pec PNF

1 x 6 @ 0:05

Thursday
Phase 1 Intro Week Game Recovery

A

Stationary Bike

1 x 20:00

B1

Foam Roll Circuit

1 x 5:00

B2

Standing Ankle PNF

1 x 6 @ 0:05

B3

Box Quad PNF

1 x 6 @ 0:05

B4

Pigeon PNF

1 x 6 @ 0:05

B5

Lateral Kneeling Adductor PNF

1 x 6 @ 0:05

B6

1/2 Kneel Pec PNF

1 x 6 @ 0:05

Friday
Phase 1 Intro Week Healthy Scratch Day 2

A

Foam Roll Circuit

1 x 5:00

Prep

B

Linear Mobility 2

3-Way Wall Ankle Mob: 5ea/side 1/2 Kneel Quad Mob: 8/side Pigeon w/ Reach Across: 8/side Lateral Adductor w/ T-Spine Rotation: 8/side 1/2 Kneel Hip Flexor w/ Arm Arc: 8/side 90-90 Wall Pec Mob: 8/side

Prep

C

Lateral Dynamic Warm Up

10-Yards: Alt. Lateral Lunge Alt. Rotation Lunge Alt. Cross Behind Lunge Alt. Figure 4 Squat Lateral Skip Lateral Cross Under Skip Crossover Shuffle Cross Behind Shuffle Carioca (Short to Long) 2-Shuffle to Sprint 2x

D1

Lateral Bound Stick

3 x 5

D2

Lateral Mini-Band Walk

3 x 8

E1

Depth Drop

3 x 5

E2

Stability Ball Rollout

3 x 8

F1

DB Split Squat

4 x 6

F2

DB Bench

4 x 6

G1

TRX Row

4 x 6

G2

DB RDL

4 x 6

H

Airdyne/Assault Bike

2 x 8 @ 0:15

Friday
Phase 1 Intro Week Post-Game Lift

A1

DB Split Squat

3 x 6

A2

Weighted Box Push Up (ISO)

3 x 0:30

B1

TRX Row

3 x 6

B2

2 Leg Hip Lift w/ squeeze

3 x 6 @ 0:05

C1

Foam Roll Circuit

1 x 5:00

C2

Standing Ankle PNF

1 x 6 @ 0:05

C3

Box Quad PNF

1 x 6 @ 0:05

C4

Pigeon PNF

1 x 6 @ 0:05

C5

Lateral Kneeling Adductor PNF

1 x 6 @ 0:05

C6

1/2 Kneel Pec PNF

1 x 6 @ 0:05

Friday
Phase 1 Intro Week Game Recovery

A

Stationary Bike

1 x 20:00

B1

Foam Roll Circuit

1 x 5:00

B2

Standing Ankle PNF

1 x 6 @ 0:05

B3

Box Quad PNF

1 x 6 @ 0:05

B4

Pigeon PNF

1 x 6 @ 0:05

B5

Lateral Kneeling Adductor PNF

1 x 6 @ 0:05

B6

1/2 Kneel Pec PNF

1 x 6 @ 0:05

Coach
More from Tim Lebbossiere
coach-avatar Tim Lebbossiere

In his eighth season with the Boston Bruins organization as a Performance Coach, Tim designs, implements, and oversees the performance and reconditioning programs for the organization and its prospects.

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Are you willing to put in the work?

This program works if you do. Join the best program from the best coach on the best app.

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FAQs
What if I want to train more than 4 days per week?
4 days per week of training in-season gives you an incredible chance to make a look of improvements. If you feel like you want to train more than 4 days, you're likely not training hard enough during these 4 days and aren't pushing yourself on the ice the way you should.
If my season already started, where should I start this program?
Progressive overload is the foundation of training. Because of that, this program is constantly progressing volume, intensity, and exercise progressions. Start on phase 1, week 1, day 1 regardless of the time you start this program so you can properly work up to the progressions.
What should I do during the playoffs?
The last phase of this program is strategically made for the playoffs. You should still train, but you should be smart about it. The training reduces slightly and the training modalities allow you to feel fresh every single day. Follow the plan, I've included everything you'll need.

More from Tim Lebbossiere

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