Off Season Performance Program (10 Week Version)
Elite Hockey Training
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
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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
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
Bike Intervals
A
30 seconds hard 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
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
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
Bike Intervals
A
10 seconds working 20 seconds rest 10 - 15 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
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
Become the player you have always wanted to be, start today
Get Off Season Performance Program (10 Week Version)
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"
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
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."
