Build Phase

CLoFit

Hockey
Coach
Chad Lopez

This is for anyone looking to get moving in the gym lifting and using the proper forms, techniques, and mechanics. This program is designed with split working days for upper and lower body concluding the workout week with a conditioning session. To get ready for the upcoming seasons, peak performance ability, and getting that motivation again to put the work in. It is tried, tested, and living proof that with proper application will lead to successful results in any sport or performance attributes!

$25
Get Build Phase
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START BUILDING
This program is designed to give the tools need for a strong foundation to build on. Focusing early on high reps and sets, finding your weights working into progressively loading the iron.
Features
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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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Step-by-Step Video Guidance
Instructional videos to guide your practice and make execution easy
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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
Your coach will push you harder, know you better, and keep you going longer, all through an app. Daily access to training and your trends
Equipment
Required
Bench // Barbell // Dumbbells // Pull Up Bar
Recommended
Lacrosse Ball // Gym Access // Bike
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Sample Week
Week 1 of 3-week program
Sunday
Week 1 Upper Body

A1

Push Ups

4 x 25

A2

Chin-Up

4 x MAX

B1

Bench Dips

4 x 25

B2

Bodyweight Row

4 x 15

C1

Spiderman Plank

4 x 20

C2

Lat Pulldown

4 x 15

Sunday
Pick 4 after each workout day

A

Frog Jump

4 x 25

B

2-Step Lateral Shuffle

4 x 10

C

Skaters

4 x 25

D

Burpee Broad Jump

4 x 25

E

Assault Bike

1 x 20:00

F

Sprint

4 x 50

Conditioning

G

200m Sprint

Perform four 200m Sprint for time.

H

400 m Sprint

I

Ladder Drills

J

Assault Bike

1 x 15:00

K

Rowing

1 x 18:00

Sunday
Post workout cooldown pick 2

A

Light Jog

1 x 6:00

B

Soft Tissue

1 x 10:00

C

Static Stretches

1 x 15:00

D

Legs Up the Wall

1 x 10:00

Monday
Week 1 Lower Body

A1

Squat Jumps

4 x 20

A2

Split Squat

4 x 12

B

Russian Lean

4 x 10

C1

Walking Lunges

4 x 12

C2

Mountain Climbers

4 x 15

C3

Donkey Kicks

4 x 10

Monday
Pick 4 after each workout day

A

Frog Jump

4 x 25

B

2-Step Lateral Shuffle

4 x 10

C

Skaters

4 x 25

D

Burpee Broad Jump

4 x 25

E

Assault Bike

1 x 20:00

F

Sprint

4 x 50

Conditioning

G

200m Sprint

Perform four 200m Sprint for time.

H

400 m Sprint

I

Ladder Drills

J

Assault Bike

1 x 15:00

K

Rowing

1 x 18:00

Monday
Post workout cooldown pick 2

A

Light Jog

1 x 6:00

B

Soft Tissue

1 x 10:00

C

Static Stretches

1 x 15:00

D

Legs Up the Wall

1 x 10:00

Wednesday
Week 1 Upper Body

A1

Push Ups

4 x 25

A2

Chin-Up

4 x MAX

B1

Bench Dips

4 x 25

B2

Bodyweight Row

4 x 15

C1

Spiderman Plank

4 x 20

C2

Lat Pulldown

4 x 15

Wednesday
Pick 4 after each workout day

A

Frog Jump

4 x 25

B

2-Step Lateral Shuffle

4 x 10

C

Skaters

4 x 25

D

Burpee Broad Jump

4 x 25

E

Assault Bike

1 x 20:00

F

Sprint

4 x 50

Conditioning

G

200m Sprint

Perform four 200m Sprint for time.

H

400 m Sprint

I

Ladder Drills

J

Assault Bike

1 x 15:00

K

Rowing

1 x 18:00

Wednesday
Post workout cooldown

A

Light Jog

1 x 6:00

B

Soft Tissue

1 x 10:00

C

Static Stretches

1 x 15:00

D

Legs Up the Wall

1 x 10:00

Thursday
Week 1 Lower Body

A1

Squat Jumps

4 x 20

A2

Split Squat

4 x 12

B

Russian Lean

4 x 10

C1

Walking Lunges

4 x 12

C2

Mountain Climbers

4 x 15

C3

Donkey Kicks

4 x 10

Thursday
Pick 4 after each workout day

A

Frog Jump

4 x 25

B

2-Step Lateral Shuffle

4 x 10

C

Skaters

4 x 25

D

Burpee Broad Jump

4 x 25

E

Assault Bike

1 x 20:00

F

Sprint

4 x 50

Conditioning

G

200m Sprint

Perform four 200m Sprint for time.

H

400 m Sprint

I

Ladder Drills

J

Assault Bike

1 x 15:00

K

Rowing

1 x 18:00

Thursday
Post workout cooldown

A

Light Jog

1 x 6:00

B

Soft Tissue

1 x 10:00

C

Static Stretches

1 x 15:00

D

Legs Up the Wall

1 x 10:00

Saturday
Week 2 Day 0

A

1-mile Run

1 x 8:00

Saturday
Pick 4 after each workout day

A

Frog Jump

4 x 25

B

2-Step Lateral Shuffle

4 x 10

C

Skaters

4 x 25

D

Burpee Broad Jump

4 x 25

E

Assault Bike

1 x 20:00

F

Sprint

4 x 50

Conditioning

G

200m Sprint

Perform four 200m Sprint for time.

H

400 m Sprint

I

Ladder Drills

J

Assault Bike

1 x 15:00

K

Rowing

1 x 18:00

Saturday
Post workout cooldown

A

Light Jog

1 x 6:00

B

Soft Tissue

1 x 10:00

C

Static Stretches

1 x 15:00

D

Legs Up the Wall

1 x 10:00

Coach
More from CLoFit
coach-avatar Chad Lopez

Professional Hockey Player, Exercise Science and Sports Management B.S. I am dedicated to working with others to help achieve their physical and mental health goals. Focusing on HIIT with controlled movements and proper form to provide the ultimate training programs for strength, power, speed, endurance, and mobility.

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STOP WAITING

DON'T PUT YOUR HEALTH TO THE SIDE AND SAY "WELL TOMORROW I CAN START." TAKE THE ACTION YOU HAVE ALWAYS DREAMED ABOUT HAVING TODAY!

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FAQs
Who is the build phase for?
All levels of athletes and beginners can effectively complete this program. Only reps and sets are given, no weight specific requirements.
Why chose this program?
As a competitive athlete the last 22 years, I have tried and tested many different programs and workout routines that are boring or lacking progression. In the build phase everything is laid out in the app for you. Day to day workouts with variety to exercises for a balanced and sturdy foundation.
Build Phase
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