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 

//

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.