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Off Season Performance Program (10 Week Version)

Elite Hockey Training

Coach
Sam Lyne

HERE IS WHAT YOU GET:

10 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

OVER $890 IN VALUE

AVAILABLE FOR JUST $89

Take action today and be the MOST DOMINANT player come tryouts

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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.
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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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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.
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 cultivate your inner strength
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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
Recommended
BARBELL // DUMBELLS/KETTLEBELLS // PLATES/WEIGHTS // SLED // BANDS
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Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

Conditioning

A

Full Body Prep 1

Complete all these exercises with good form 1. Pigeon Pushups 2. 90/90 Internal Rotation 3. 90/90 Arrows 4. Shin Box get ups All 1x5 per side 5. Tib Raises 1x20 6. TKE 1x20 each 7. Copenhagen Planks 1x30s each Do these with good form

Conditioning

B

Sprint Prep 1

Make sure these drills are executed with good form and with intent This is all about getting fast 1. Pogo Jumps 1x10 2. Skater pogos 1x15yds 3. A Skip 1x15yds 4. High Knees 1x15yds 5. Butt Kicks 1x15yds Plyometrics: Make sure these are as explosive as possible 1. Depth Vertical Jumps 3x3

Conditioning

C

Sprints

As this is your first time sprinting in a couple weeks, we are going to keep the volume light which means each rep it is crucial that you are sprinting as fast as possible, with intent and trying to be faster every time Get creative, start in different positions. We are hockey players, not olympic sprinter - we don't start in a fixed position, you have to be able to be explosive out of different positions. Here are some ideas (pushup start, kneeling start, facing backwards start) 1. Sprint Starts 4x40yds (2 each leg) Rest as much as you need between sets

D1

Banded KB Swings

3 x 6

D2

Seated Broad Jumps

3 x 3

E

Trapbar Deadlift (eccentric focus)

4 x 8

F

Lateral Lunges

4 x 10

G1

SL Hip Thrust on Bench

4 x 10

G2

Weighted Sit-Ups

4 x 10

Monday
Week 1 Day 2

Conditioning

A

Upper Body Prep 2

Do these exercises with intent and good form 1. Bird Dog 1x10 each side 2. Cat/Cow 1x10 3. Deadbug 1x10 each side 4. T-Spine Rotations on wall 1x10 each side 5. Supermans 1x20 6. Plank 1x30s Shoulder Sequence: 7. Shoulder Dislocates 1x10 8. Shoulder External Rotation 1x10 each side 9. Y Raises on floor 1x20

B1

Plyometric Pushups

3 x 3

B2

Overhead Med Ball Slam

3 x 3

C1

Chin-Ups

4 x 10

C2

Incline DB Press

4 x 10

D1

Half Kneeling Shoulder Press

4 x 10

D2

DB Incline Rows

4 x 10

E1

Zottoman Curls

2 x 10

E2

Y-Raises

2 x 10

Monday
Week 1 Day 2

Bike Intervals

A

30 seconds hard 30 seconds rest 5-10 sets

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

Tuesday
Week 1 Day 3
Wednesday
Week 1 Day 4

Conditioning

A

Full Body Prep 1

Complete all these exercises with good form 1. Pigeon Pushups 2. 90/90 Internal Postions 3. 90/90 Arrows 4. Shin Box get ups All 1x5 per side 5. Tib Raises 1x20 6. Soleus Raises 1x20 7. TKE 1x20 8. Copenhagen Plank 1x20s Do these with good form

Conditioning

B

Sprint Prep 1

Make sure these drills are executed with good form and with intent This is all about getting fast 1. Pogo Jumps 1x10 2. Skater pogos 1x15yds 3. A Skip 1x15yds 4. High Knees 1x15yds 5. Butt Kicks 1x15yds Plyometrics: Make sure these are as explosive as possible, jumping as high or as far as you can each time 1. Bulgarian Jumps (watch video) 3x30s Rest 45s 2. Half Kneeling Skater Jumps 3x3 Rest 45s

Agility Shuffles

C

This is all about changing direction, moving laterally and being quick 1. 5-Cone agility drill (watch video for explanation) 4x15 seconds Be quick and react quick 90 seconds rest in between sets

D

Bulgarian Split Squats

4 x 10

E

SL RDL

4 x 10

F1

Sliding Lateral Lunges

4 x 10

F2

SL Hamstring Curls

4 x 10

G1

Band Core Rotation

2 x 10

G2

Suitcase Carries

2 x 20

Thursday
Week 1 Day 5

Conditioning

A

Upper Body Prep 2

Do these exercises with intent and good form 1. Bird Dog 1x10 each side 2. Cat/Cow 1x10 3. Deadbug 1x10 each side 4. T-Spine Rotations on wall 1x10 each side 5. Supermans 1x20 6. Plank 1x30s Shoulder Sequence: 7. Shoulder Dislocates 1x10 each side 8. Shoulder External Rotation 1x10 each side 9. Y Raises on floor 1x20

B1

Med Ball Chest Pass

3 x 3

B2

Kneeling Med Ball Slam

3 x 3

C

Chin-Ups

1 x MAX

D1

SA DB Press

4 x 10

D2

Side Plank Rows

4 x 10

E1

Standing Landmine Press

4 x 10

E2

Bird Dog Row

4 x 10

F

Face Pulls

2 x 10

Thursday
Week 1 Day 5

Bike Intervals

A

10 seconds working 20 seconds rest 10 - 15 sets

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

Friday
Week 1 Day 6
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

Saturday
Week 1 Day 7
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?

Become the player you have always wanted to be, start today

Get Off Season Performance Program (10 Week Version)
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FAQs
How much does the program cost?
You'll pay $89 for 10 weeks of training. This breaks down to $1.2 a day - about the same as your morning cup of coffee!
What makes this program different? How do I know it will work for me?
You might not have had success with different training programs in the past, so you may be skeptical. But I guarantee you'll get the results you want. Why? Because I will be there every step of the way, giving you my knowledge and expertise I've gathered over the years!
What if I don't have access to some of the equipment?
THAT'S OK! All of our programs and different exercises have alternatives and substitutions so that you can work from anywhere!
The Proof
verified-athlete-avatar Ethan Lock

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"

verified-athlete-avatar 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"

verified-athlete-avatar Charles Pigeon

QMJHL DRAFT PICK/NORTHWOOD PREP

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."

Off Season Performance Program (10 Week Version)