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Off-Season Hockey Training

Mack Little Athletic Training

Hockey
Coach
Mack Little

This 8 week off-ice hockey training program is designed specifically for driven hockey players who want to take their game to another level. It focuses on the essential elements every serious player should be working on when they're away from the rink-building strength, increasing speed, and developing power. Every workout is tailored to the unique demands of hockey, from the exercise selection, movement patterns and how we progress to each phase of the program. This program will also come with a mobility & warm up program, that I will send you once you're signed up. This is not just about staying in shape, its about getting faster, stronger, explosive and more dominant for when the season starts.

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Unlock Your Full Potential in 8 weeks
The 8 week training program delivers the key physical benefits every hockey player needs to perform at a higher level. By focusing on strength, speed, and explosive power. it helps players gain a physical edge that directly translates to better performance on the ice. Quicker strides, harder shots, stronger puck battles, and faster recovery. Its about becoming a better, more dominant player
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Transform Your Game Off the Ice
The program is designed to build a solid athletic foundation while addressing hockey specific movements and demands, so players can move more efficiently, reduce their risk of injury, and come into the season in peak condition
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 6 days per week
Progressing through different phases, targeting strength, speed & explosive power. strength training days, plyometrics, sprints, mobility & warm up.
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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
Equipment
Required
Barbell // Variety of dumbbells // Resistance bands // Plyo box // Bench // Hurdles // Medicine ball
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1 - Second block

A1

Eccentric goblet squat

3 x 5 @ 80 %

A2

KB Surrender

3 x 10

A3

Eccentric Romanian DB Deadlift

3 x 5 @ 80 %

A4

Kettle bell swings

3 x 10

Sunday
Week 1 Day 1

A1

Eccentric Split Squat

3 x 5 @ 80 %

A2

Kickstand deadlift

3 x 5

A3

Eccentric DB step up

3 x 5

A4

BW Single leg hip thrust

3 x 10

Monday
Week 1 Day 2

A

Banded rotations

3 x 10

B

Banded paloff press

3 x 10

C

Copenhagen plank hold

3 x 2 @ 0:15

Monday
Week 1 Day 2

A

Eccentric BW squats

3 x 5

B

Eccentric body weight split squat

3 x 5

C

Eccentric push up

3 x 5

Tuesday
Week 1 Day 3 - First Block

A1

DB floor press eccentric

3 x 5 @ 80 %

A2

Eccentric DB row

3 x 5

A3

Dumbbell cleans

3 x 5

A4

Seated push press

3 x 5

Tuesday
Week 1 Day 3 - Second block

A1

Eccentric SA kneeling press

3 x 5

A2

Eccentric bird dog row

3 x 5

A3

Piston press

3 x 10

A4

Piston row

3 x 10

Wednesday
Week 1 Day 4

A

Banded rotations

3 x 10

B

Banded paloff press

3 x 10

C

Copenhagen plank hold

3 x 2 @ 0:15

Wednesday
Week 1 Day 4

A

Eccentric BW squats

3 x 5

B

Eccentric body weight split squat

3 x 5

C

Eccentric push up

3 x 5

Thursday
Week 1 Day 5 - Training block 1

A1

Eccentric Bulgarian lunge

3 x 5 @ 80 %

A2

Eccentric single leg deadlift

3 x 5

A3

Lateral lunge DB

3 x 5

A4

Curtsy with knee drive

3 x 5

Thursday
Week 1 Day 5 - Training block 2

A1

Eccentric conv deadlift

3 x 5 @ 80 %

A2

Clean to ECC seated squat

3 x 5

A3

Eccentric suitcase squat

3 x 5

A4

Farmer carry (on toes)

Friday
Week 1 Day 6

A

Banded rotations

3 x 10

B

Banded paloff press

3 x 10

C

Copenhagen plank hold

3 x 2 @ 0:15

Friday
Week 1 Day 6

A

Eccentric BW squats

3 x 5

B

Eccentric body weight split squat

3 x 5

C

Eccentric push up

3 x 5

Coach
coach-avatar Mack Little

With over 8 years of experience training athletes, Ive worked with players at every level, from youth development all the way up to the NHL, KHL, AHL, OHL. Ive also had the opportunity to train a full QMJHL team. This experience has allowed me to develop a deep understanding of what it takes to build stronger, faster, and more explosive hockey players, no matter their level.

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Off Season Blueprint for Serious Hockey Players

Want to dominate next season? Stop coasting. This 8 week off ice program builds real strength, speed and power. Train harder. Get better. No excuses.

Get Off-Season Hockey Training
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The Proof
verified-athlete-avatar Joe M

AAU College Hockey

Verified Athlete

""I had the privilege of working with coach Mack during the off-season. He cares about the progression of all the players he works with and always makes himself available for any questions you might have. The program helped me get faster, stronger and more explosive""

verified-athlete-avatar Ryan M

U18 AAA

Verified Athlete

""After getting my program from Mack, my game completely sky rocketed. As a smaller guy, it gave me an advantage on always being first on the puck, and has helped my agility and quickness on and off the ice. It has transformed my strength and ability to compete against bigger guys""

verified-athlete-avatar Ed S

Sumo-Sarja Hockey League

Verified Athlete

""Everything is clearly shown and organized with the program. The program has helped me with my speed & physicality""

Off-Season Hockey Training