4 Week Hockey Program

Mack Little Athletic Training

Hockey
Coach
Mack Little

In-season hockey performance program. Stay strong, fast, explosive all season long. This program is built specifically for hockey players who want to maintain peak performance during the grind of the season. The focus is on preserving strength, speed, and explosive power, without adding unnecessary fatigue. So you can dominate ever shift. Training sessions are designed to compliment your game schedule, helping you recover, reduce injury, and keep your edge from the first puck drop to playoffs.

$87
Get 4 Week Hockey Program
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Strength, Explosiveness and Speed
This 4 week program is designed to build real athletic power. Combining strength, explosiveness, and speed to help you move better, hit harder and preform at your peak. You'll train with purpose using a mix of strength training, isometrics, and sprint focused days that target your nervous system and sharpen your engine.
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Unlock your power
Explosive power: gain game ready strength that translates to real world performance Enhanced speed: Boost your agility and acceleration with sprint and plyometric exercises Elite Methods: Benefit from athlete-tested, efficient training that maximize results without overtraining This compact program is designed to make you stronger, faster, and more explosive in just 4 weeks.
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Max results, minimal burnout
Time efficient & structured: Designed to push performance without burnout. Perfect for busy schedules or in-season prep. Built for the competitive edge: ideal for athletes preparing for tryouts, camps, or the season ahead.
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 4 days per week
3 strength days, plyometrics and sprint day
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Delivered through TrainHeroic
All through the Train Heroic app
Equipment
Required
barbell // squat rack // Dumbbells // med ball // plyo box // resistance bands // trap bar
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Sample Week
Week 1 of 4-week program
Sunday
Week 9 Day 1 first block

A1

Jefferson hold

3 x 4 @ 0:10

A2

BW split stance tuck jump

3 x 4

A3

Alternating KB single leg swings

3 x 4

B1

Deadlift Pulls on Rack

3 x 4 @ 0:15

B2

Broad jump to tuck jump

3 x 4

B3

KB swings (power)

3 x 4

Monday
Sprints week 9

A

Scissor kicks for sprinting

3 x 10

B

Full out sprint

3 x 25

C

Curved sprint

3 x 25

D

Sprint to lateral shuffle to sprint

3 x 25

E

Backward facing sprint

3 x 25

F

Skater jump to sprint

3 x 25

Tuesday
Week 9 Day 3 first block

A1

Bench press ISO on rack

4 x 1 @ 0:10

A2

Alternating push up switches

4 x 10

A3

ISO DB row

4 x 5

A4

Reactive band pulls

4 x 10

B1

Split stance Horizontal push

3 x 2 @ 0:10

B2

BW ISO row on rack

4 x 5 @ 0:05

B3

Clean to press

4 x 5

Thursday
Week 9 Day 5 first block

A1

DB split squat iso hold

4 x 2 @ 0:10

A2

Split lunge switch to jump

3 x 6

A3

ISO wall pushes

3 x 0:10

A4

DB skater jumps

B1

Landmine lateral iso holds

3 x 5

B2

Med ball lateral lunges to high knees

3 x 6

B3

SL lateral hops on plate

3 x 10

Coach
More from Mack Little Athletic Training
coach-avatar Mack Little

I have been a strength coach and trainer for over 9 years, with a background in high level hockey myself. I Have worked with players from AAA to the NHL. Helping them build real strength, speed and power that translates on the ice. This is not a theory. Its athlete proven training built for performance.

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Ready to level up?

This isn't a basic gym plan, its your blueprint to becoming stronger, faster, and more explosive in just 4 weeks. If you're serious about performing at your best, wether its for tryouts, the season ahead, or just to unlock your full potential, this is the

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4 Week Hockey Program
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