Hockey In-Season Performance

OverHaul Fitness

Hockey

Coaches

Michael Fouts and Chris Sharkey

Maximize Your Performance with the 8-Week Hockey In-Season Performance Program

Are you a high-level hockey player looking to dominate the ice and maintain peak performance throughout the season? The Hockey In-Season Performance Program is designed specifically for athletes like you. Whether you’re pushing through an intense practice schedule or battling it out in competitive games, this program helps you stay strong, powerful, and injury-free.

This 8-week program focuses on preserving the strength and power you’ve built during the off-season while enhancing your on-ice performance. By integrating targeted strength and conditioning sessions into your weekly routine, this plan complements your practice and gameplay, ensuring you have the energy, explosiveness, and stability needed to excel in every shift.

Our carefully structured workouts are designed to fit seamlessly around your training and game schedule, reducing the risk of overtraining and keeping you in top shape for every game. You’ll learn to maximize your performance on the ice while minimizing the wear and tear that can lead to injuries, so you’re always ready to play at your best.

Once you purchase the Hockey In-Season Performance Program, you’ll have access for 8 weeks, plus lifetime ownership of the complete program. That means you can reuse it throughout the season or return to it whenever you need to boost your performance. Take control of your season and elevate your game with a program built for serious hockey players who want to perform their best.

$99

Get Hockey In-Season Performance

Strength Maintenance

Sustain the strength you built during the off-season, so that you can continue to perform on-ice and stay strong; this also plays a big role in injury prevention.

Power Preservation

Power is a cornerstone of on-ice performance, particularly in maneuvers such as change of direction, acceleration, and agility.

Prehabilitation (Flexibility/Mobility)

The repetitive nature of on-ice movements can predispose athletes to common hockey-related injuries such as tight hip flexors, groin strains, rotator cuff injuries, and wrist strains. This program prioritizes prehabilitation exercises to improve mobility, flexibility, and core strength to mitigate the risk of injury and enhance performance.

Features

Access to your coaches

Coaches will be available to answer any of your questions throughout your 8 week program.

Programming 4 days per week

Workouts that complement the In-Season demands to keep you strong, powerful, and flexible & mobile to help mitigate injury risk.

Exercise Video Guidance

Instructional videos to help you understand what different exercises are.

Delivered through TrainHeroic

Your program will be delivered through a real-time app, where you can track everything.

Equipment

Required

Dumbbells // Trap Bar // Resistance Bands // Jump Rope // Stability Ball // Cable Machine // Box/Platform // Sled // Pull Up Bar // TRX/Suspension Trainer // Adjustable Bench // Medicine Ball // Turf/Track/Treadmill

Recommended

Landmine Attachment // Soft Mat

Sample Week

Week 1 of 8-week program

Sunday

HIS Performance P1 D1

Prep

Linear Dynamic Warmup

Complete 1 round of the following: Toe Walks - 10 yards Heel Walks - 10 yards Heel Toe Calf Raise - 10 yards Toe to Heel Reverse Walk - 10 yards Ankle Inversion Walk - 10 yards Ankle Eversion Walk - 10 yards Knee Hug - 10 yards Leg Cradle - 10 yards Standing Quad Stretch w/ OH Reach - 10 yards Reverse Lunge w/ OH Reach - 10 yards Hamstring Sweep - 10 yards Worlds Greatest Stretch - 10 yards A Walk - 10 yards A March - 10 yards A Skip - 10 yards

Hamstring Walkout

3 x 5

Front Plank

3 x 30

Trap Bar Deadlift

4 x 8

Box Jump with Arm Swing

4 x 3

Pullup Underhand

4 x 8

1 Leg Squat to Bench

3 x 6

3 Point DB Row

3 x 8

Half Kneeling Band Lift

3 x 8

Sled March

6 x 10

Tempo Run

4 x 120

Treadmill Jog/Run

4 x 0.05

Monday

HIS Performance P1 D2

Prep

Lateral Dynamic Warmup

Complete 1 round of the following: Toe Walks - 10 yards Heel Walks - 10 yards Heel Toe Calf Raise - 10 yards Toe to Heel Reverse Walk - 10 yards Ankle Inversion Walk - 10 yards Ankle Eversion Walk - 10 yards Walking Hip Opener Forward - 10 yards Walking Hip Opener Reverse - 10 yards BW Lateral Lunge Travelling - 10 yards Worlds Greatest Stretch - 10 yards Lateral Step Overs - 10 yards/ea way Lateral Step Behinds - 10 yards/ea way Lateral Shuffles - 10 yards/ea way Carioca - 10 yards/ea way Lateral A Skip - 10 yards/ea way Lateral Spur Skip - 10 yards/ea way

Depth Drop

3 x 6

MB OH Slam

3 x 10

1 Arm DB Lateral Lunge

4 x 8

DB Bench Press

4 x 10

Incline Plyo Pushup

4 x 5

Half Kneeling DB OHP

3 x 8

Pushup

3 x 10

1 Arm DB Suitcase Carry

3 x 20

Lateral Sled Drag

4 x 10

Jump Rope

1 x 8:00

Tuesday

HIS Performance P1 D3

Prep

Linear Dynamic Warmup

1 Leg Step Down

3 x 5

Side Plank

3 x 25

DB Split Squat

4 x 6

Broad Jump

4 x 3

TRX Inverted Row

4 x 8

1 Leg DB RDL

3 x 6

Half Kneeling 1 Arm Cable Lat Pulldown

3 x 8

Half Kneeling Band Chop

3 x 8

Sled March

6 x 10

Tempo Run

4 x 120

Treadmill Jog/Run

4 x 0.05

Wednesday

HIS Performance P1 D4

Prep

Lateral Dynamic Warmup

Complete 1 round of the following: Toe Walks - 10 yards Heel Walks - 10 yards Heel Toe Calf Raise - 10 yards Toe to Heel Reverse Walk - 10 yards Ankle Inversion Walk - 10 yards Ankle Eversion Walk - 10 yards Walking Hip Opener Forward - 10 yards Walking Hip Opener Reverse - 10 yards BW Lateral Lunge Travelling - 10 yards Worlds Greatest Stretch - 10 yards Lateral Step Overs - 10 yards/ea way Lateral Step Behinds - 10 yards/ea way Lateral Shuffles - 10 yards/ea way Carioca - 10 yards/ea way Lateral A Skip - 10 yards/ea way Lateral Spur Skip - 10 yards/ea way

Alternating Lateral Bound

3 x 6

MB Alternating OH Slam

3 x 8

1 Leg SB Hamstring Curl

4 x 10

DB Incline Bench Press Alternating

4 x 8

Plyo Pushup

4 x 5

Split Stance Landmine Press

3 x 8

Pullup Overhand

3 x 8

DB Farmers Carry

3 x 40

Lateral Sled Drag

4 x 10

Jump Rope

1 x 8:00

Coaches

More from OverHaul Fitness

Michael Fouts

CSEP-CPT Personal Trainer, former Midget (U18) AAA Fort McMurray Barons

Chris Sharkey

NASM-CPT Personal Trainer, former AJHL St. Albert Steel Goalie

Be Your Best This Year

Don’t let your performance plateau this season. Whether you're striving to stay strong, improve your speed, or maintain endurance, our Hockey In-Season Conditioning program will keep you at the top of your game. Join today and ensure every shift counts.

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FAQs

Who is this program for?

The In-Season Performance program is for hockey players who want to maintain peak performance during the season. Whether you're a competitive player, semi-pro, or serious amateur, this program will help you stay sharp and strong all season long.

How does this program differ from off-season training?

Unlike off-season training, which focuses on building strength and endurance, the in-season program emphasizes maintaining and optimizing your performance. It helps you avoid burnout while staying fast, strong, and agile throughout the season.

What kind of results can I expect?

You’ll improve your endurance, strength, agility, and recovery, which will translate to better performance during games. This program ensures that your body is conditioned to handle the demands of regular games and high-pressure situations like playoffs.

Why is this program being sold in USD?

The software we deliver this program through is american based, and unfortunately we don't have any control over this.

The Proof

Sanjay C

Creston Valley Thunder Cats KIJHL

Verified Athlete

"The In-Season Performance Program helped me stay strong and explosive throughout the season without burning out. I felt more powerful on the ice, and my endurance improved noticeably. What I really liked is having access to a Chris to ask for questions and guidance."

Dylan H.

Concordia Thunder ACAC

Verified Athlete

"The In-Season Performance Program was a game-changer for me. It helped me maintain my strength while improving speed and stability on the ice. The support from Chris was a huge plus. Highly recommend for any player looking to elevate their game."

Ethan C

Columbia Valley Rockies KIJHL

Verified Athlete

"This program was exactly what I needed to stay strong and injury-free all season. I noticed a big boost in my performance. I’d recommend it to any player looking to up their game."

Isaiah F

Iroquois Falls Storm NOJHL

Verified Athlete

"The In-Season Performance Program helped me maintain my strength and stamina, even during the toughest part of the season. I felt quicker and more stable on the ice. Whether you're a hobbyist to someone looking to play Junior, I’d recommend doing this program."

Customer Reviews

Overall Rating

Hockey In-Season Performance

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