Body Weight LVL 3 (Ages 11-14)

Vector Human Performance

Coach
Vector Coaches

HOCKEY is tough sport, requiring you to be strong, quick and you're going to want to be able to play hard the whole game.

You need to have completed the LVL 2 program before starting on the LVL 3 program.

LVL3 cranks up the volume and helps you achieve your goals!

This program will build on the movements and intensity from our LVL2 program. This program is going to push you, and challenge you in new ways!! This is the last program before you enter into our intro to weightlifting programs!!

Your going to need a little bit of room, a bench, a pull-up bar, a couple of bands,and a good work ethic.

Spin bike / road bike/ mountain bike are options.

$35
Get Body Weight LVL 3 (Ages 11-14)
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SPEED
They speed kills in sport, after this program you will be faster and quicker, helping you get to the next level in your game!
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Conditioning
You can be strong and fast but if you can't last the whole game does it really matter? After this program you will be able to play just as hard in the last minutes of the game as when you started.
Features
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Programming 4 days per week
4 days per week testing before and after to show you the progress you made!!
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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
Exercise bands // Pull up bar or rack
Recommended
bench
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Sample Week
Week 1 of 8-week program
Sunday
LVL3 8 week: Week 1 Day 1

A

MotoFit DWU 3

B

Activation 2

C

Single Leg Side to Side

3 x 15

D

Squat Jump

4 x 8

E1

Power Step-Up

4 x 10

E2

Alternating Supermans

10, 10, 10, _

E3

Push-Up

4 x 15

E4

V-Ups

4 x 10

F1

Bear Crawl

3 x 10

F2

Bird Dog

3 x 15

F3

Dead Bug

3 x 10

F4

Plank

3 x 30

G

Light Jog

1 x 15:00

Tuesday
LVL3 8 week: Week 1 Day 3

A

Dynamic Activation

For Completion

B

Wideouts

3 x 20

C

Single Leg Vertical Jumps

4 x 6

D

Pull-Up

1 x MAX

E1

Hand Release Push-Up

3 x 15

E2

Bicycle Sit-Ups

3 x 12

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 20:00

Thursday
LVL3 8 week: Week 1 Day 5

A

Heroic Warm-up

For Completion

B

Push-Up

1 x MAX @ 2:00

C1

Bird Dog

3 x 10

C2

Lateral Lunge

3 x 10

C3

Skaters

3 x 10

C4

Med.Ball FLR

3 x 30

D1

Pull-Up

3 x 6

D2

Groiner

3 x 10

D3

Fire Hydrant

3 x 10

D4

Alternating Supermans

3 x 15

E

1-mile Run

F

Light Jog

1 x 20:00

Friday
LVL3 8 week: Week 1 Day 6

A

Agile 8

B

Activation 5

C1

Bird Dog

3 x 10

C2

Dead Hang

3 x 30

C3

Pass-Through

3 x 10

D

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 3 (Ages 11-14)
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