Hot Seller

Off Season Performance Program

Elite Hockey Training

Hockey
Coach
Sam Lyne

Picture this...

In your first team workout in your grade 9 year, looking up at everyone, by far the smallest person there.

That was me. I was just over 5ft tall, 116lbs soaking wet

On the ice my skills couldn't make up for the lost size, so I started putting in the work

It took me over 5 years of training to get to where I am today - 210lbs at 6ft 2

Using the system that I developed that led me to a NCAA Division 1 Commitment, I have put together the ULTIMATE OFF SEASON TRAINING PLAN so YOU GET TO ACHIEVE THE RESULTS THAT TOOK ME YEARS, IN A MATTER OF WEEKS

Start today, and I promise you success

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HERE IS WHAT YOU GET:

20 WEEKS OF HOCKEY SPECIFIC TRAINING ($349) I DETAILED NUTRITION GUIDE ($200) I DETAILED SPEED GUIDE ($200) I OFF ICE DRILLS TO IMPROVE PUCK HANDLING AND SHOOTING($200) I MOBILITY ROUTINES AND INJURY PREVENTION METHODS ($175) I EXPLANATION VIDEOS FOR EVERY SINGLE EXERCISE ($175) I 24/7 ACCESS TO ELITE COACHING ($200) I

TOTAL VALUE = $1,490

AVAILABLE FOR JUST $149

Take action today and be the MOST DOMINANT player come tryouts

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Nutrition
Our training program includes a completely FREE detailed nutrition guide explaining healthy eating for athletes and the supplements that every player should be taking.
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Mobility and Injury Prevention
Unlike other training programs, we include full body mobility routines in the training as well as exercises to help prevent injury and strengthen weak points in the body. As a result of this, you can train harder, for longer giving you more out of the training
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Take Out The Guess Work
Take out the guess work. Commit to the training and get real results to improve your on ice performance. With detailed daily workouts not only improving speed and agility, but also increasing overall size and power.
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 7 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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Mental Exercises
Structured mental training exercises to build confidence and discipline
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Exercise 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell and Plates // Dumbells or Kettlebells
Recommended
Sled // Bands // Box
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Sample Week
Week 1 of 20-week program
Sunday
Week 1 Day 1

Lower Body Prep 1

A

This is your prep sequence - DO NOT SKIP THIS - It is crucial to warm up with intent, and with purpose to ensure you are ready for the workout and to prevent injury Complete all sets on one exercise before moving onto the next Videos for each exercise are linked below Run through these quickly, but with proper form 1. Backwards Sled/Treadmill (don't go too heavy) 5 mins 2. Elephant Walk Sequence 1x5 each level 3. SL Hip Flexor Isometric Hold 2x20s each 4. Copenhagen Plank 2x20s each 5. Abductor Raises 2x8 each side 6. TKE 2x15 each side 7. Heel Walks 1x20yds 8. Soleus Isometric Hold 1x20s

B

Jefferson Lunge Overcoming Iso

4 x 6

C

Lateral Wall Push

4 x 12

D1

Lateral Lunge Iso

4 x 30

D2

SL Glute Bridge Iso

4 x 30

E1

Core Rotation Overcoming Iso

3 x 12

E2

Med Ball Side Toss

3 x 3

F

Wall Sit with MB

2 x 60

Recovery

G

Lower Body Recovery

Complete these 3 stretches while focusing on your breathing 1. Couch Stretch 1min per side x2 2. Weighted Straddle Stretch 1min x2 3. Worlds Greatest Stretch 2min per side

Monday
Week 1 Day 2

Conditioning

A

Upper Body Prep 1

This is your prep sequence - DO NOT SKIP THIS - It is crucial to warm up with intent, and with purpose to ensure you are ready for the workout and to prevent injury Complete all sets on one exercise before moving onto the next Videos for each exercise are linked below Run through these quickly, but with proper form 1. Shoulder Dislocates 1x10 2. Cat/Cow 1x10 3. Bird Dog 1x10 each side 5. T-Spine Rotations 1x5 per side 6. Superman Isometric Hold 2x20s 7. Internal Punches 2x10 each 8. External Punches 2x10 each 9. Neck Isometrics 1x10 seconds each way

B

Pull up Iso Hold

4 x 30

C

Bench Press (Overcoming Isometrics)

4 x 6

D1

TRX Iso Rows

4 x 30

D2

Plate Pinch Carries

4 x 20

E1

Y Raise Hold

3 x 30

E2

Hollow Holds

3 x 30

Conditioning

F

Upper Body Recovery

Complete these 3 stretches 1. Lying T-Spine Stretch 1 min per side 2. Pec Stretch 30s each side 3. Lat Stretch 30s each side

Tuesday
Week 1 Day 3

A

Mobility Flow

1 x 1

Conditioning

B

Stickhandling

Stickhandling Here you are free to do what you want, but here are some good drills you can do if you are not sure what to do (videos attached) Stickhandle for about 15 minutes Focus on the details

Conditioning

C

Shooting

Shooting Here you are free to do what you want, but here are some good drills you can do if you are not sure what to do (videos attached) Go for about 15 minutes Focus on the details

D

Meditation

1 x 5:00

Wednesday
Week 1 Day 4

Lower Body Prep 2

A

This is your prep sequence - DO NOT SKIP THIS - It is crucial to warm up with intent, and with purpose to ensure you are ready for the workout and to prevent injury Complete all sets on one exercise before moving onto the next Videos for each exercise are linked below Run through these quickly, but with proper form 1. Backwards Sled/Treadmill (don't go too heavy) 5 mins 2. Elephant Walk Sequence 1x5 each level 3. Cable Reverse Squat 2x20 4. Adductor Skaters 2x10 each 5. Abductor Raises 2x8 each 6. TKE 2x15 each 7. Tib Raises 1x20 8. Soleus Lunge Raises 1x20

B1

FFE Jefferson Lunges with 10s Iso

4 x 8

B2

SL Hip Thrust

4 x 12

C1

Deep Lateral Lunge

4 x 8

C2

Banded Good Mornings

4 x 15

D1

Core Rotation Overcoming Iso

3 x 12

D2

Med Ball Side Toss

3 x 3

E

Wall Sit with MB

2 x 70

Recovery

F

Lower Body Recovery

Complete these 3 stretches while focusing on your breathing 1. Couch Stretch 1min per side x2 2. Weighted Straddle Stretch 1min x2 3. Worlds Greatest Stretch 2min per side

Thursday
Week 1 Day 5

Conditioning

A

Upper Body Prep 1

This is your prep sequence - DO NOT SKIP THIS - It is crucial to warm up with intent, and with purpose to ensure you are ready for the workout and to prevent injury Complete all sets on one exercise before moving onto the next Videos for each exercise are linked below Run through these quickly, but with proper form 1. Shoulder Dislocates 1x10 2. Cat/Cow 1x10 3. Bird Dog 1x10 each side 5. T-Spine Rotations 1x5 per side 6. Supermans 2x20 7. Internal Punches 2x10 each 8. External Punches 2x10 each 9. Neck Isometrics 1x10 seconds each way

B1

Push Ups

4 x 75

B2

Chin-Ups

4 x 75

C1

TRX Row

4 x 75

C2

Chest Dips

4 x 75

D1

Y-Raises

3 x 15

D2

Weighted Sit-Ups

3 x 10

E

Forearm Curls

3 x 20

Conditioning

F

Upper Body Recovery

Complete these 4 stretches 1. Lying T-Spine Stretch 1 min per side 2. Pec Stretch 30s each side 3. Lat Stretch 30s each side

Friday
Week 1 Day 6

A

Mobility Flow

1 x 1

Conditioning

B

Stickhandling

Stickhandling Here you are free to do what you want, but here are some good drills you can do if you are not sure what to do (videos attached) Stickhandle for about 15 minutes Focus on the details

Conditioning

C

Shooting

Shooting Here you are free to do what you want, but here are some good drills you can do if you are not sure what to do (videos attached) Go for about 15 minutes Focus on the details

D

Meditation

1 x 5:00

Saturday
Week 1 Day 7

A

Mobility Flow

1 x 1

Conditioning

B

Stickhandling

Stickhandling Here you are free to do what you want, but here are some good drills you can do if you are not sure what to do (videos attached) Stickhandle for about 15 minutes Focus on the details

Conditioning

C

Shooting

Shooting Here you are free to do what you want, but here are some good drills you can do if you are not sure what to do (videos attached) Go for about 15 minutes Focus on the details

D

Meditation

1 x 5:00

Coach
coach-avatar Sam Lyne

National Team Hockey Player, Division 1 Commit, Certified Personal Trainer, Mentor

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WHAT ARE YOU WAITING FOR?

Take action this off season and become the biggest, fastest and most dominant player come try outs

Get Off Season Performance Program
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FAQs
What if I don't have the required equipment?
That's ok! All of our exercises have alternatives so you can complete an effective workout, anytime, anywhere. This is communicated through the app with your coach.
How does it work?
As soon as you purchase the program, you will be able to have full access to the 20 week program consisting of 5 phases. The training will automatically be put into your calendar so you can see each workout and every exercise with video explanation
What am I paying for?
After paying for the Off Season Performance Program, you receive 20 weeks of hockey specific training in an easy to follow app format along with 24/7 access to elite coaching. There is also several mobility routines integrated throughout the workouts as well as nutrition guidance.
The Proof
verified-athlete-avatar Ethan Lock

Great Britain Youth Olympian

Verified Athlete

"This program has helped me with developing my physique and improving different assets on the ice. I would highly recommend this program to anyone who wants to excel on the ice"

verified-athlete-avatar Lano Gaden

German Hockey Player

Verified Athlete

"Since working with Sam I have improved my overall performance on and off the ice with the explosiveness in my first 3 steps, improving my shot powers well as increasing my overall speed and confidence on and off the ice"

Off Season Performance Program