9 Ten Training

Hockey
Coach
Sam LeBlanc

Off-Season Hockey Training – Phase 6: Hockey Peak Performance (Weeks 19-21)
Game Ready. Sharp. Explosive.

You’ve put in the work. Now it’s time to put it all together.

Phase 6: Hockey Peak Performance is your final 3-week block — a precision-tuned phase designed to sharpen your skills, dial in your movement, and have you feeling fast, explosive, and confident heading into camp or tryouts.

This isn’t about grinding — it’s about refining. With a focus on hockey-specific patterns, speed, reaction work, and energy system tuning, this phase helps you taper smartly while keeping intensity high and fatigue low.

🏒 What to Expect:
Hockey-Specific Movement Patterns
Change of direction, lateral power, stride-focused drills, and multi-plane movement to mimic real on-ice actions.

Speed, Agility & Reaction Work
Acceleration, deceleration, reaction drills, and short-burst sprint work to sharpen your edge and improve on-ice decision making.

Power Maintenance & Tapering
Maintain strength and power without overloading your system — feel your freshest when it matters most.

Energy System Conditioning
Game-speed intervals and shift-style conditioning to prep your lungs and legs for real hockey pace.

🧰 What’s Included:
3-week peak performance plan (5 sessions/week)

Hockey-specific strength, power, and movement work

Conditioning circuits tailored to game demands

Taper protocol to reduce fatigue and maximize freshness

Mobility + recovery sessions to stay sharp and healthy

This is what you trained for.
Enter the season with confidence, power, and precision.
No guesswork. No overtraining. Just results.

Features
1 sessions per week
Must use App app to view and log training
Program Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 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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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 and team will push you harder, know you better, and keep you going longer.
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Sample Week
Week 1 of 3-week program
Monday
Sport Specific week 1 day 1

A1

90/90 and reach

1 x 5

A2

Supine I to W

1 x 10

A3

Lunge and Reach

1 x 10

B1

Side Plank Banded Row

2 x 10

B2

SL Knee Drive Hold

2 x 0:20

C1

Walking DB High Low Lunges

3 x 8

C2

renegade rows

3 x 8

D1

Landmine Windmills

4 x 8

D2

Lunge Plate Cross Body

4 x 8

D3

MB Cherry Pickers

4 x 0:30

E1

Deadhang regrips

3 x 0:15

E2

PVC Wrist Rotations

3 x 8

F1

pop up 1/4 rotation

2 x 8

F2

1/4 Reverse Lunge + Knee Drive

2 x 8

Tuesday
Sport Specific week 1 day 2

A1

Backward Flip Hips Shuffles

2 x 10

A2

Carioca (9T)

2 x 10

A3

Quick Hip Flips

2 x 0:30

A4

SL Line Hops

2 x 0:15

B

1/4 Rotation Pop Up + 40 Yard Dash

6 x 40

C

5-10-5 Drill

D

Pop up 5-10-5

Wednesday
Sport Specific week 1 day 3

A1

T-Spine Scorpion

1 x 5

A2

Stability ball around the world plank

2 x 0:15

A3

T-Spine banded rotations

1 x 5

A4

HK Banded Rotation (shoulder girdle)

1 x 10

B1

SL Airplane (wall assisted)

2 x 8

B2

Palloff Raise

2 x 8

C1

(HUG) SL Hip Hinge Landmine

3 x 8

C2

Barbell Reverse Lunge

3 x 8

D1

Horizontal Pull to Press

4 x 8

D2

Lunge jumps w/MB Slam

4 x 8

E1

counter balance 1/4 squat and press

3 x 8

E2

Scarecrow Regrips

3 x 8

F1

Wall Facing MB Toss

2 x 0:15

F2

DB split lunge Clean

2 x 6

Thursday
Sport Specific week 1 day 4

A1

Backward Flip Hips Shuffles

2 x 10

A2

Carioca (9T)

2 x 10

A3

Quick Hip Flips

2 x 0:30

A4

Lateral Skipping

2 x 10

A5

SL Linear Bounds

2 x 10

B

Zig Zag 40

4 x 40

C

Backward crossover start flip and go

4 x 40

D

300 Yard Shuttle

Friday
Sport Specific week 1 day 5

A1

Twister Bird Dogs

1 x 10

A2

Adductor half kneeling stretch

1 x 5

A3

Lunging T-Spine Rotations

1 x 5

B1

copenhagen plank

2 x 0:15

B2

Cross body carry

2 x 30

B3

MB Groin Squeeze

2 x 0:30

C1

Banded Under Strides

3 x 8

C2

Crossover Hurdle Hops

3 x 4

D1

landmine SL lateral squat

4 x 6

D2

MB Spin and Rotate Toss

4 x 4

D3

90 Spin Lunge and Press

4 x 4

E1

DB Split Press

3 x 6

E2

PVC Banded regrip hockey shots

3 x 0:15

F1

Hayden Depth Jumps

2 x 4

F2

Split Squat Jumps (9T)

2 x 0:15

Hockey Peak Performance