EVO Athletics

Hockey
Coach
Alex Sirard

The anatomical adaptation phase in training focuses on building a foundation of movement quality, improving motor patterns, and preparing the body for heavier loads in later phases. It emphasizes strengthening joints, improving mobility, and promoting overall body stability.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$20
Get Skaters Anatomical Adaptation [off-szn phase 1]
Features
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Programming 5 days per week
4 days of lifting with energy system development at the end of the session. 1 day for aerobic conditioning.
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Delivered through TrainHeroic
Easier to track your weights and results, and no need to carry any notebook or paper, everything is directly from your phone.
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Sample Week
Week 1 of 2-week program
Sunday
Week 1 Day 1

A

Self-myofascial Release

1 x 60

B1

Obturator Nerve Glide

1 x 10

B2

1/2 Kneeling Hour Glass Circles

1 x 10

B3

Lateral Hip Distraction

1 x 20

B4

90/90 Lift Off

1 x 10

B5

Stork Rotation

1 x 20

C

Biking

1 x 6:00

D1

Foot Stim.

1 x 0:30

D2

Hip Airplane

1 x 10

D3

Sprinter PSOAS March

1 x 20

D4

Monster Walks

2 x 20

E

Gaze Stabilisation on S/L

1 x 20

F1

Overcoming ISO Leg Extension

2 x 30

F2

Deficit RFE Split Squat

2 x 20

G1

Adductors Lift Hold

2 x 30

G2

Adductors Raise (Short Lever)

2 x 20

G3

Off-bench Hip External Rotation

2 x 20

H1

Thomas Roll Back Hold

2 x 30

H2

1/2 Kneeling Hip Flex Hold

2 x 0:30

H3

Hip Flexor Flex

2 x 20

I

Sled Drag

1 x 10:00 @ 20

J

Stretch

1 x 10:00

Monday
Week 1 Day 2

A1

Self-myofascial Release

1 x 60

A2

Spiral Arm Bar

1 x 10

A3

1/2 Kneeling Hip Flexor w/ Arm Arc

1 x 10

B

Jump Rope

6 x 0:30

C1

T-spine Press

1 x 10

C2

Arm Bar Protraction

1 x 10

C3

Internal Shoulder Rotation to Press

1 x 15

C4

90/90 Shoulder Hold

1 x 0:30

D1

Overcoming S/A Chest Fly

2 x 0:30

D2

S/A DB Bench Press

2 x 20

E1

Overcoming Shoulder Flexion

2 x 0:30

E2

Incline Corkscrew Press

2 x 20

F1

Yielding TRX Flexors

2 x 0:30

F2

Overcoming Full Can

2 x 0:30

F3

S/A Bicep Curl

2 x 20

F4

DB Front Raise

2 x 20

Circuit

G

Choose the modality of your choice (bike, assault bike, skierg, etc) Perform 3 rounds of 3 minutes, rest 3 minutes in between rounds. Max Heart Rate.

Tuesday
Week 1 Day 3

A

Biking

1 x 30:00

Wednesday
Week 1 Day 4

A

Self-myofascial Release

1 x 60

B1

Driver (calf)

1 x 10

B2

Tibial Nerve Glide

1 x 10

B3

Supine Sciatic Nerve Glide

1 x 10

B4

Peroneal Nerve Glide

1 x 10

B5

Clamshell

1 x 20

C

Biking

1 x 6:00

D1

Quadruped Hip CARs

1 x 10

D2

Prone Hip Extension

1 x 20

E

Balance w/ Ball Throwing

2 x 12

F1

Long Range Hamstring Curl Hold

2 x 0:30

F2

Anti-valgus S/L RDL

2 x 20

G1

Hip Uprighting Hold

2 x 0:30

G2

1/2 Kneeling Clamshell

2 x 20

G3

Side Plank w/ Hip Abduction

2 x 20

H1

S/L Skater Calf Hold

2 x 0:30

H2

S/L Calf Raise

2 x 20

Circuit

I

Aerobic Power Modality of your choice Max HR 3 rounds of 4 minutes rest 4 minutes between rounds

Thursday
Week 1 Day 5

A

Self-myofascial Release

1 x 60

B1

Shoulder Hang Circles

1 x 10

B2

Shoulder CARs

1 x 10

C

Jump Rope

6 x 0:30

D1

S/A Face Pull

1 x 15

D2

D2 Band/Cable Pull

1 x 15

D3

Shoulder Adduction

1 x 20

D4

Shoulder Extension

1 x 20

E1

Overcoming S/A Row

2 x 0:30

E2

1-Arm DB Row

2 x 20

F1

Overcoming Reverse Fly

2 x 0:30

F2

Side Lying Rear Dealt Fly

2 x 20

G1

Bench Straight Arm Lat Flexion Hold

2 x 0:30

G2

Banded Tricep Kick Back

2 x 20

Circuit

H

Anaerobic Threshold 3 rounds, 6 minutes rest 2 minutes between rounds Modality of your choice

Coach
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Skaters Anatomical Adaptation [off-szn phase 1]
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