NextLevelSC

Hockey
Coach
Next Level

Hockey players, help your body regenerate after going through the strain of a long season.  This 8-week high volume GPP program will help you build lean mass while preparing your muscles and connective tissues to feel and perform their best going into the more intense regimen this summer! M/W/F are gym days with high rep sets or long duration under tension. T/Th/Sat are aerobic conditioning days with added recovery guidelines to implement as needed. The 12- Week Summer Program will have an emphasis on improving explosiveness, speed, agility, and hockey-specific conditioning

Features
6 sessions per week
Must use App app to view and log training
Program Training
$49
Get 8-Week Spring Hockey Program
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Restore the Base, Come Back Stronger
If you're coming out of a long season banged up, fatigued, or just needing to add lean mass, this is the 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.
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Not More Stress - Smart Volume
We leverage high training volume with controlled intensity to restore joint health, rebuild connective tissue strength, and correct imbalances developed during the season. Help your body actually feel good again while still training consistently.
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Add Lean Muscle Mass
The game only gets more physical with bigger bodies and more speed every level you climb. Build the strength foundation hockey players often miss during the season—so you’re bigger, stronger, and more durable heading into summer.
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Rebuild Aerobic Work Capacity
Prepare your body to handle the high-intensity speed, power, and conditioning work that comes next.
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Injury-Conscious Exercise Selection
Movements that build you up—not beat you up. Designed to gradually increase workload without breaking you down.
Features
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Access to your coaches
Coaches who will answer your questions and provide the feedback you need to grow
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Programming 6 days per week
6 days total, 3 in the weight room and 3 aerobic days that can be done anywhere!
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Exercise Video Guidance
Instructional videos and coach's cues to give you direction and make execution easy
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Delivered through TrainHeroic
Pencil to paper is a thing of the past. The app makes tracking your progress as simple as possible!
Equipment
Recommended
Barbell // Free Weights // Adjustable Rack and Bench // Stability Ball // Cable Machine or Bands
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Sample Week
Week 1 of 8-week program
Sunday
Day 1 Week 1

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

Monday
Yoga + Aerobic

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

Tuesday
Day 2 Week 1

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

Wednesday
Yoga + Aerobic

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

Thursday
Day 3 Week 1

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

Friday
Aerobic + Recovery

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

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