Body Weight LVL 2 (Ages 10-13)

Vector Human Performance

Hockey
Coach
Vector Coaches

Hockey is tough sport, requiring you to be strong, quick and push to the end of the game

LVL 2 cranks up the volume and helps you achieve your goals!

This program will build on the movements and intensity from our LVL 1 program. We start to introduce more impact through plyometrics, add in more volume of training and crank up the conditioning!

Your going to need a little bit of room, a bench, a pull up bar or something you can do a pull up on and a good work ethic.

Spin bike / road bike/ mountain bike are options.

$30
Get Body Weight LVL 2 (Ages 10-13)
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Speed
Help take your game to the next level. Adding Plyo's to your routine will help increase your speed and ability to change directions.
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Conditioning
With the circuits you will develop strength endurance that will help you in the later stages of the game maintain your output!!!
Features
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Programming 4 days per week
4 days per week. Warm-up Body weight strength and conditioning. Plyos to help get you quicker!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
pull-up bar or rack
Recommended
bench
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Sample Week
Week 1 of 8-week program
Sunday
LVL2: Week 1 Day 1

A

Heroic Warm-up

For Completion

B

Single Leg Side to Side

3 x 15

C

Push-Up

1 x MAX

D1

Power Step-Up

3 x 10

D2

Superman

3 x 10

D3

Push-Up

3 x 10

D4

V-Ups

3 x 10

E1

Bear Crawl

3 x 10

E2

Bird Dog

3 x 15

E3

Dead Bug

3 x 10

E4

Plank

3 x 30

F

Light Jog

1 x 15:00

Tuesday
LVL2: Week 1 Day 3

A

Dynamic Activation

For Completion

B

Wideouts

3 x 20

C

Vertical Jump

4 x 6

D

1-mile Run

E1

Hand Release Push-Up

3 x 15

E2

Bicycle Sit-Ups

3 x 10

E3

High Knees In Place

3 x 30

F1

Single Leg Glute Bridge

3 x 10

F2

Frog Jump

3 x 10

F3

Inverted Row

3 x 10

G1

Close Grip Push-Up

3 x 10

G2

Reverse Lunges

3 x 12

G3

Run

3 x 60

G4

Front-Leaning Rest (FLR)

3 x 30

H

Light Jog

1 x 15:00

Thursday
LVL2: Week 1 Day 5

A

Heroic Warm-up

For Completion

B1

Bird Dog

3 x 10

B2

Lateral Lunge

3 x 10

B3

Skaters

3 x 10

C

Pull-Up

1 x MAX

D1

Pull-Up

3 x 6

D2

Groiner

3 x 10

D3

Fire Hydrant

3 x 10

D4

Alternating Supermans

3 x 15

E

Shuttle Run

8 x 30 @ 1:00

F

Light Jog

1 x 15:00

Friday
LVL2: Week 1 Day 6

A

Agile 8

B1

Bird Dog

3 x 10

B2

Dead Hang

3 x 30

B3

Pass-Through

3 x 10

C

Jog

1 x 20:00

Coach
More from Vector Human Performance
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With over 20 years of experience in strength and conditioning, the coaching team at Vector Human Performance brings extensive knowledge working across multiple sports and competitive levels. From developing young athletes to supporting professional performers, our coaches are committed to delivering evidence-based training that enhances performance, resilience, and long-term athletic development.

More from Vector Human Performance

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Body Weight LVL 2 (Ages 10-13)
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