Off Season Performance Program (20 Week Version)
Elite Hockey Training
HockeyIT'S TRUE!! You too can gain access the exact Off Season Training that took me from playing 2nd team to the **BCHL and a NCAA D1 Commitment in less than a year!
HERE IS WHAT YOU GET:
20 WEEKS OF HOCKEY SPECIFIC TRAINING I DETAILED NUTRITION GUIDE I DETAILED SPEED GUIDE I OFF ICE DRILLS TO IMPROVE PUCK HANDLING AND SHOOTING I MOBILITY ROUTINES AND INJURY PREVENTION METHODS I EXPLANATION VIDEOS FOR EVERY SINGLE EXERCISE I 24/7 ACCESS TO ELITE COACHING I
TOTAL VALUE = $1,490
AVAILABLE FOR JUST $149
Take action today and be the MOST DOMINANT player come tryouts
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
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
Bike Intervals
A
30 seconds max work 30 seconds rest 5-10 sets
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
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 Reverse Lunges
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
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
Bike Intervals
A
10 seconds max work 20 seconds rest 10-15sets
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
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
Sam Lyne
National Team Hockey Player, Division 1 Commit, Certified Personal Trainer, Mentor
Take action this off season and become the biggest, fastest and most dominant player come try outs
Get Off Season Performance Program (20 Week Version)
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"
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"
Hayden Newman
Northwood Prep Player
Verified Athlete"The content is highly engaging and makes complex topics easy to understand. I highly recommend this program to anyone looking to advance their career"
Charles Pigeon
OMJHL Draft Pick/Northwood Prep Player
Verified Athlete"I have been training for years, but nothing compares to this program A plan for hockey players not just to get strong, but agile and fast as well. You can't go wrong with this training."
