EVO Athletics

Hockey
Coach
Alex Sirard

The off-season phase 1 is strategically designed to develop both muscular hypertrophy and state-dynamic qualities—the athletic traits that enhance power, coordination, and movement efficiency.

This period emphasizes building muscle mass, correcting structural imbalances, and reinforcing athletic foundations through a combination of strength, mobility, and explosive work. Hypertrophy training increases muscle cross-sectional area, supporting future strength gains, while dynamic athletic work enhances speed, agility, and neuromuscular coordination.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$45
Get OFF-SZN Phase 2 [Stato-dyna/Hypertrophy]
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Sample Week
Week 1 of 3-week program
Sunday
Week 1 Day 1

A

Self-myofascial Release

1 x 60

B1

Standing Hurdle Swipe

1 x 15

B2

Quadruped Hip CARs

1 x 10

B3

1/2 Kneeling Squat

1 x 20

C

Biking

1 x 6:00

D1

Hip Hike

1 x 20

D2

Pederson Step Down

1 x 20

D3

Curtsy Lunge

1 x 20

E

Traveling Plyo

1 x 20

F1

Iso Front Rack Split Squat

3 x 0:20

F2

RFE Split Squat Jump

3 x 20

G1

Landmine RDL to Cursty

3 x 8

G2

DB Step Up

3 x 16

H1

Copenhagen Plank

2 x 20

H2

Deadbug w/ Opp. Knee Hold

2 x 10

Circuit

I

Aerobic Power HR Zone - MAX HR Sets - 5 Duration - 2 mins Rest - 2 mins Modality - of your choice

Monday
Week 1 Day 2

A

Self-myofascial Release

1 x 60

B1

Lat. Mobilization

1 x 20

B2

T-Spine Mobilization

1 x 10

B3

Backpack Stretch

1 x 60

C

Jump Rope

6 x 0:40

D1

Archer Row

1 x 20

D2

S/A Face Pull

1 x 20

D3

Push Up to Toe Touches

1 x 10

E1

Offset S/A DB Press

3 x 4

E2

S/A Landmine Press

3 x 12

F1

Tripod S/A Row

3 x 5

F2

LM Shoulder Fly

3 x 12

G1

Plank Plate push/pull

2 x 10

G2

Band Resisted Side Plank Row

2 x 10

G3

Apple Pickers

2 x 10

Circuit

H

Work Capacity HR Zone - MAX Effort Sets - 5 Duration - 1 min Rest - 2 mins Modality - of your choice

Tuesday
Week 1 Day 3

A

Biking

1 x 35:00

Wednesday
Week 1 Day 4

A

Self-myofascial Release

1 x 60

B1

Obturator Nerve Glide

1 x 10

B2

Figure 4 Jefferson Curl

1 x 20

B3

1/2 Kneeling Hurdle Swipe + Hip Extension

1 x 10

C

Biking

1 x 6:00

D1

Miniband Side Shuffle

3 x 16

D2

Over/under Hurdles

2 x 4

E1

FFE Reverse Lunges

8, 6, 6

E2

FFE Reverse Lunges

8, 6, 6

E3

FFE Reverse Lunges

8, 6, 6

F1

Single Leg RDL

3 x 12

F2

Exercise Ball DeadBug

2 x 10

G1

Dynamic Copenhagen

2 x 10

G2

Lateral Plantar Flexion w/ Wedge

2 x 10

G3

Cross-over Plantar Flexion w/ Wedge

2 x 10

Circuit

H

Aerobic Power HR Zone - MAX HR Sets - 3 Duration - 4 mins Rest - 4 mins Modality - of your choice

Thursday
Week 1 Day 5

A

Self-myofascial Release

1 x 60

B1

Band Shoulder Depression

1 x 20

B2

Band Lat Release

1 x 20

B3

1/2 Kneeling Hip Flexor w/ Arm Arc

1 x 10

C

Jump Rope

6 x 0:40

D1

Scap Pull Up

1 x 10

D2

Push Up Plus

1 x 10

D3

Prone Shoulder Press

1 x 10

E1

Glute Bridge S/A DB Press

8, 6, 6

E2

Glute Bridge S/A DB Press

8, 6, 6

E3

Glute Bridge S/A DB Press

8, 6, 6

F1

Tripod S/A Row

8, 6, 6

F2

Tripod S/A Row

8, 6, 6

F3

Tripod S/A Row

8, 6, 6

G1

S/A Standing Shoulder I

2 x 10

G2

Shoulder CARs

2 x 10

Circuit

H

Anaerobic Threshold HR Zone - MAX HR Sets - 3 Duration - 6 mins Rest - 2 mins Modality - of your choice

Coach
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coach-avatar Alex Sirard

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OFF-SZN Phase 2 [Stato-dyna/Hypertrophy]
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