NextLevelSC
HockeySpring Reload: 8-Week Remote Hockey Strength Program
Build the base. Restore the body. Come back stronger.
This isn’t just “off-season training.” It’s the phase that determines how far you go next.
Our 8-week, 6-day/week remote hockey strength program is designed specifically for athletes coming out of a long season—banged up, fatigued, and needing to rebuild before the intensity ramps back up. This is your window to recover, regenerate, and add the muscle that fuels performance when it matters most.
Why High Volume Training Right Now?
After a season of high-intensity practices and games, your body doesn’t need more stress—it needs smart volume.
This program leverages higher training volume with controlled intensity to:
Accelerate Injury Recovery
Restore joint health, rebuild connective tissue strength, and correct imbalances developed during the season.
Promote Regeneration
Increase blood flow, improve tissue quality, and help your body actually feel good again while still training consistently.
Add Lean Muscle Mass
Build the strength foundation hockey players often miss during the season—so you’re bigger, stronger, and more durable heading into summer.
Rebuild Work Capacity
Prepare your body to handle the high-intensity speed, power, and conditioning work that comes next.
What You’ll Get
6 Structured Training Days Per Week
A complete plan balancing strength, hypertrophy, mobility, and recovery.
Progressive High-Volume Programming
Designed to gradually increase workload without breaking you down.
Injury-Conscious Exercise Selection
Movements that build you up—not beat you up.
Remote Coaching Access
Guidance, accountability, and adjustments as you move through the program.
Built for Hockey Athletes
Every lift, rep, and progression supports on-ice performance.
The Outcome
By the end of 8 weeks, you won’t just be “back”—you’ll be:
Moving better
Feeling healthier
Noticeably stronger
Carrying more muscle
Ready to attack high-intensity summer training with confidence
6 sessions per week
Must use App app to view and log training
Program Training
A
Gain Day Warmup
1 x 10:00
B1
Goblet Squat to Box Tap
2 x 15
B2
TRX Rows
2 x 15
B3
1/2 Kneel Iso Diagonal Lift
2 x 0:15
C1
Suitcase Slider Reverse Lunge
2 x 15
C2
Iso Hip Lift/1 Arm Floor Press
2 x 15
C3
Stagger Side Plank Rotations
2 x 15
D1
Calf Raise Against Wall
2 x 15
D2
Wall Lean Tib Raises
2 x 15
D3
Plank Slider Jacks
2 x 30
D4
Farmer Carry
2 x 100
E1
Tricep Rope Pulldowns
3 x 0:20 @ 0:10
E2
Standing Hinge/ Straight Arm Pulldown
3 x 0:20 @ 0:10
E3
Rope Hammer Curls
3 x 0:20 @ 0:10
F
90-90 Breathing
1 x 10
A
Yoga for Athletes
1 x 30:00
B
Steady State Recovery
1 x 30:00
C1
Door Frame Chest Stretch
1 x 0:30
C2
Frog Pose
1 x 0:30
C3
Hamstring Rope Stretch
1 x 0:30
C4
Figure 4 Glute Stretch
1 x 0:30
C5
Bretzel
1 x 0:30
C6
90-90 Breathing
1 x 10
A
Next Level Lateral Warm Up
1 x 10:00
B1
Toes Elevated RDL
2 x 15
B2
Bottom of Pushup Hold
2 x 0:15
B3
Wide Stance Anti-Rotation Hold
2 x 0:15
C1
Goblet Iso Split Squat
2 x 0:15
C2
Bird dog ISO ROW
2 x 0:15
C3
Band Resisted Cat Cow
2 x 10
D1
TRX Face Pull
2 x 15
D2
Spring Ankle Position 1
2 x 0:15
D3
Reverse Hyperextension on Stability Ball
2 x 15
D4
Stability Ball Plank
2 x 0:15
E1
Alternating DB Hammer Curl
3 x 0:20 @ 0:10
E2
Lying DB Skullcrusher
3 x 0:20 @ 0:10
E3
DB Chest Fly
3 x 0:20 @ 0:10
F
90-90 Breathing
1 x 10
A
Yoga for Athletes 2
1 x 30:00
B
Steady State Recovery
1 x 30:00
C
90-90 Breathing
1 x 2:00
D
Post-Workout Stretch with Band
1 x 10:00
A
Next Level Warm Up
1 x 10:00
B1
Landmine Iso SLRDL Rows
2 x 15
B2
1/2 Kneel Landmine Press
2 x 15
B3
Landmine Low Switch Cossack Squats
2 x 15
C1
90 Degree Flex Arm Hang
2 x 0:15
C2
Deficit Iso Split Squat w/ OH MB Reach
2 x 0:15
C3
Quadruped Hip CARs
2 x 10
D1
ISO Nordic Hamstring Curl
2 x 0:15
D2
Palms Up Band Pull-Apart
2 x 15
D3
Suitcase Carry
2 x 100
D4
Jump Rope OR Line Hops
2 x 1:00
E1
DB Arnold Press
3 x 0:20 @ 0:10
E2
Bent Over DB Reverse Fly
3 x 0:20 @ 0:10
E3
Chest Supported DB Bicep Curls
3 x 0:20 @ 0:10
F
90-90 Breathing
1 x 10
A
Flow Movement Prep
1 x 10:00
B
Steady State Recovery
1 x 60:00
C
90-90 Breathing
1 x 2:00
D1
Foam Roll Calves
1 x 6
D2
Foam Roll Quads
1 x 6
D3
Foam Roll Adductors
1 x 6
D4
Foam Roll Glute / Ankle Over Knee
1 x 60
D5
Foam Roll Back
1 x 5
D6
Foam Roll Lats / Under Armpit
1 x 6
E1
Neck CARs
1 x 5
E2
Shoulder CARs
1 x 5
E3
Quadruped Hip CARs
1 x 5
E4
Knee CARs
1 x 5
F1
Dead Hang
1 x 30
F2
RFE Hip Flexor Stretch
1 x 30
F3
Elevated 90/90 Hip Mobility
1 x 30
F4
1 Leg Downward Dog
1 x 30
F5
Seated Straight Leg Groin Stretch
1 x 30
You’ll be moving better, feeling healthier, noticeably stronger, carrying more muscle. Ready to attack high-intensity summer training with confidence. The ones who take the time to rebuild properly? They’re the ones who separate when the pace picks up
Get 8-Week Spring Hockey Program
Taylor Fedun
Verified Athlete
"The Next Level Remote Training program was perfect for me. It gave me the flexibility to workout on my own schedule, while also giving me the peace of mind that I was doing everything I needed to do. The app was super easy to use and had all the details I needed to hit the ground running each day."
Nate Sucese
Verified Athlete
"I have trained with Nate and his staff at Next Level for over 10 off-seasons now. I could not be more thankful for the amount of detail and passion they have for their craft. NL has guided me in taking steps forward in my development as an athlete each and every day."
Haley Winn
Olympic Champion
Verified Athlete"Next Level has helped me grow exponentially these past few years. They help personalize what I need to work on while making it sport-specific. I can’t thank them enough for all they do and continue to do to help me build each year."
Nick Gullo
Verified Athlete
"Next Level brings the right combination of elite training and a fun work out environment. I am so thankful for the staff and what they’ve done for me since joining in 2015. They’ve helped me reach college athletics in to becoming a professional athlete."
