Early Off-Season Tissue Remodeling: Training by Tim Lebbossiere in TrainHeroic

Tim Lebbossiere

Coach

Tim Lebbossiere

Features
1 sessions per week
Must use App app to view and log training
Program Training

$30

Get Early Off-Season Tissue Remodeling

Efficient Movement Patterns

Open up range of motion in areas that have become short and tight over the course of the season, while activating the muscles that have become long and underactive.

Develop a Robust Aerobic System

High intensity conditioning is important for hockey, but your ability to recover between those bouts is what can limit the peak. Develop a wide base to allow for a taller peak.

Balance Asymmetries

Specific muscles in your hips and core can become overactive or underactive after a long season. Start your off-season balancing out your body so when you start skating again, your hips are strong and resilient.

Features

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

Week 1 of 3-week program

Sunday

Day 1

Foam Roll Circuit

1 x 5:00

Linear Mobility

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

Jumping Jack Series

2x30 seconds each movement

Depth Drop

3 x 5

Hand Plank

3 x 0:30

Goblet Front Foot Elevated Split Squat (ISO)

4 x 0:30

3-Way Groin Squeeze

3 x 0:10

DB Bench (ISO)

4 x 0:30

Seated DB External Rotation

3 x 8

Prone DB Row (ISO)

4 x 0:30

1-Leg Feet Elevated Long Lever Hip Lift Hold

3 x 0:10

Front Squat

3 x 8

Front Rack Barbell Split Squat

3 x 8

Monday

Day 2

Foam Roll Circuit

1 x 5:00

Standing Ankle PNF

1 x 6 @ 0:05

Box Quad PNF

1 x 6 @ 0:05

Pigeon PNF

1 x 6 @ 0:05

Lateral Kneeling Adductor PNF

1 x 6 @ 0:05

Side Lying T-Spine Rotation

1 x 5

1/2 Kneel Pec PNF

1 x 6 @ 0:05

Elevated Short Side Plank w/ Top Leg Support

2 x 0:20

Deadbug Crunch

2 x 0:20

Jump Rope

1 x 5:00

Slant Board 1-Leg 1-DB Calf Raise

2 x 10

Wall Supported Anterior Tib Raise

2 x 10

Incline Treadmill Walk

1 x 40:00

Tuesday

Day 3

Foam Roll Circuit

1 x 5:00

Lateral Mobility

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

Jumping Jack Series

2x30 seconds each movement

High Intensity Continuous Training

1 x 40:00

Wednesday

Day 4

Foam Roll Circuit

1 x 5:00

Standing Ankle PNF

1 x 6 @ 0:05

Box Quad PNF

1 x 6 @ 0:05

Pigeon PNF

1 x 6 @ 0:05

Lateral Kneeling Adductor PNF

1 x 6 @ 0:05

1/2 Kneel Pec PNF

1 x 6 @ 0:05

Side Lying T-Spine Rotation

1 x 5

Short Side Plank w/ Leg Lift

2 x 0:20

Deadbug Crunch

2 x 0:20

Jump Rope

1 x 5:00

Slant Board 1-Leg 1-DB Calf Raise

2 x 10

Wall Supported Anterior Tib Raise

2 x 10

Incline Treadmill Walk

1 x 40:00

Thursday

Day 5

Foam Roll Circuit

1 x 5:00

Prep

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

Jumping Jack Series

2x30 seconds each movement

Medial/Lateral Split Squat Depth Drop

3 x 3

Bent Knee Reverse Crunch

3 x 8

ISO Rear Foot Elevated Split Squat

4 x 0:30

3-Way Groin Squeeze

3 x 0:10

Weighted Box Push Up (ISO)