EVO Athletics

Hockey
Coach
Alex Sirard

This program is designed on a 5 days cycle, working backward from your game day.

5 training sessions are assigned on every given weeks, as the player's schedule is unknown to us. It is up to the player to follow the program in a countdown fashion from when the next game is scheduled.

Each training sessions are designed to maximize adaption for the athlete to be able to maintain physicality and improve performances over the course of the season - nutrition, stress management, and sleep will dictate the full efficiency of the program.

Follow the program like a countdown leading up to the scheduled game.

Post game day - Recovery

5 days out - Strength

4 days out - Anatomical Adaption and Hypertrophy

3 days out - CNS Loading

2 days out - Metabolic Conditioning

1 day out - CNS Priming

Game Day - Mobility 

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This is a microdosing protocol program, with the goal to add as much adaption as possible - adaption is required to improve and maintain performances. It is also designed to improve recovery by reducing the length of the training sessions. For maximal efficiency avoid having multiple stimulus periods (e.i. training session, practice) over the course of the day. By grouping the 2 stimulus together - ideally performing the training session prior to the practice if possible -, the athlete increases the recovery time in between the exercise bouts, hence maximizing adaption created by the stimulus of the training. 

Performing the training session prior to stepping on the ice will improve on-ice performance and reduce the risks of injury by prepping the body and the mind for the task ahead. Better practices will also result in better game performances.

Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
5 Days Out

A

Dynamic Line Warm Up

B

Split Squat Jumps w/ Hip Snap

3 x 8

C

RFE Split Squat

4 x 6

D1

Copenhagen Plank

4 x 10

D2

Side Plank Clamshell

4 x 10

Monday
4 Days Out

A

Dynamic Line Warm Up

B

Bent Over MB Chest Throw

3 x 8

C1

Close Grip Bench Press

3 x 12

C2

Trap Bar Pendlay Row

3 x 12

D1

Split Squat Antirot. Press

3 x 10

D2

Warrior Lat. Pulldown

3 x 10

E1

Band Pull Apart

1 x 5

E2

Scap Pull Up

1 x 8

Tuesday
3 Days Out

A

Dynamic Line Warm Up

B

Power Skip

3 x 20

C1

Staggered Trap Bar Squat

4 x 6

C2

Explosive Step-Ups

4 x 6

D

Explosive Palof Press Hold

2 x 8

Wednesday
2 Days Out

A

Dynamic Line Warm Up

Complex 1

B

4 rounds - 1 warm up round and 3 working rounds Use for resistance 1- Dumbbells 2- Kettlebells 3- Sandbag 4- Barbell *not recommended unless you are an advance lifter with olympic lifts experience Complete 6 reps for each exercise before moving into the next one. Try to go on broken - meaning, do NOT drop your weights. Choose a weight that is little enough to move with ease and speed Exercises 1- Bent Over Rows 2- RDL 3- Cleans 4- Front Squat 5- Thrusters 6- Push ups Rest 60-75 sec

Thursday
1 Day Out

A

Dynamic Line Warm Up

B

Lateral Stomp n Push

1 x 20

C

Lateral Skater Jump

1 x 20

D1

DB Squat Jump

4 x 6

D2

Triple Response Broad Jump

3 x 3

IN-SZN Hockey 1