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IN-SZN - Strength/Power

EVO Athletics

Hockey
Coach
Alex

Designed to maintain your power and strength gained over the off-season. Training camp is notorious for strength and power loss, this program will help you regain what you loss or help maintain and build on what you have.

Features
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Access to your coach
Coaches who will hold you accountable and provide the feedback you need to grow.
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Programming 4 days per week
Working backward from your game, the program is designed to taper and maximize performance as you close in on your game.
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Exercise Videos
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Delivered through an app to facilitate remote training and versatility.
Equipment
Required
full gym
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Sample Week
Week 1 of 4-week program
Sunday
4 days out

A

Dynamic Line Warm Up

1 x 25

B

Stationary Skaters to Sprint

3 x 10 @ 10

C1

Pause 1/2 Split Squat

3 x 4

C2

RFE Split Squat Jump over Hurdle

3 x 8

D1

S/L DB Clean to Lat. Lunge w/ add. Drag

3 x 8

D2

Side Plank PSOAS March

3 x 10

Monday
3 days out

A

Jump Rope

5 x 0:45

B1

Band Pull-Apart

2 x 12

B2

Serratus Scoop

2 x 12

B3

Straight Arm Pulldown

2 x 12

B4

Band Y Pull

2 x 12

C1

Swiss Bar Bench Press (Reverse Hold)

3 x 8

C2

Rack Pull

3 x 4

D1

Low Trap Pull Down

3 x 12

D2

Chest Supported Y's

3 x 12

E1

L-Sit Up with Plate

2 x 10

E2

Garhammer Knee Raises

2 x 10

Tuesday
2 days out

A

Dynamic Line Warm Up

1 x 25

B

S/L RDL to Knee Drive

4 x 6

C1

Skater Squat

3 x 5

C2

1/2 Kneeling S/L Drach Jump on Box

3 x 3

C3

S/L Assisted Pogo Jump

3 x 8

D1

Low Oblique Hip Uprighting

3 x 10

D2

Band S/L RDL Wood Chop

3 x 10

Wednesday
1 day out

A

Biking

1 x 6:00

B1

Over/under Hurdles

2 x 10

B2

90/90 Adductors Opening

2 x 10

B3

Shinbox Bridge w/ Reach

2 x 10

C1

S/L RDL w/ Sword Draw

2 x 10

C2

Shoulder External Rotation to Uppercut

2 x 10

C3

1/2 Kneeling Windmill

2 x 10

D

Bound-45 degrees

4 x 20

E1

Alternating DB High Pull

3 x 8

E2

Alternating DB Staggered Jump

3 x 4

Coach
coach-avatar Alex

Alex is a 10 year sport performance coach, founder of EVO Athletics, and now GM & Director of High Performance for the Lethbridge United Hockey Academy. After a long junior career, Alex obtained his kinesiology degree while playing U Sports Hockey.

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EVOLVE your Game

If you aren't training in season, you are deconditioning yourself.

Get IN-SZN - Strength/Power
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FAQs
Will I be doing too much if I train everyday?
NO, the program is microdosed, designed to reduce fatigue but keep stimuli high for improved performance.
IN-SZN - Strength/Power