TS Performance
HockeyThis program is designed for the relentless athlete—the one who refuses to be outworked and is determined to control the game. Over four intense days, you'll build elite strength, giving you the edge to win every battle and dominate the puck.
If you’re serious about taking your game to the next level, this is the program for you. Train like a champion because next season starts now
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
WARM UP DAY 1 Pt.2
Foam Roll x10mins 1. Breath work: 7s in, 5s hold, 8s out. Focus on what you want to get out of this session, what we want to get out of this off-season. This is the difference maker between good and great. There is a part in your brain that doesn't know the difference between visualization and real life, so if we can visualize our goals, our brain will think that the outcome has happened. 2. Side Lying Book Openers x8ea 3. Corbra x8 4. Hip Flexor to Hamstring x 6ea 5. Supine Lying Leg Raise x6 MOVEMENT 1. Lateral Stride Sled Drag or Banded x8ea 2. Step back Lunge KB Clean x6ea 3. 1/2 Kneeling SA Cable Press w/Rotation x6ea POWER WORK x2 (rest 2 mins between sets) 1. Drop Jumps x5 2. Band Assisted Jumps x5
B1
DB Bench Press
3 x 8
B2
1-Arm DB Row
3 x 8
B3
Plank
2 x 30
C1
Inverted Row
3 x 10
C2
1/2 Kneeling SA Shoulder Press
3 x 8
C3
Half Kneel Chop
2 x 8
D1
Pull-Up
2 x 25
D2
Band Pull-Apart
2 x 12
D3
Landmine Bar Twist
2 x 12
E
1600 M Run
2 x 1600
Prep
A
WARM UP DAY 2 pt2*
Foam roll x10mins 1. Toe on Wall Hip Flexor Stretch x8ea 2. 90/90 Rotations x8ea 3. Groin Rocker x8ea 4. 1/2 Kneeling T-Spine Rotation x8ea MOVEMENT 1. Step Back Lunge to Step Up w/Knee Drive x5ea 2. Lateral Lunge to Drop Lunge x6ea 3. Step Back Lunge w/KB Swing x8 SPEED WORK x2 (rest 2 mins between sets) 1. Banded Knee Drives x5ea 2. Prowler Sprint x10m
B1
Goblet Squat
3 x 8
B2
KB swings
3 x 10
B3
Band Walks
2 x 10
C1
Single Leg RDL
3 x 10
C2
Goblet Split Squat
3 x 8
C3
Glute Bridge
2 x 30
D1
Goblet Lateral Lunge
3 x 8
D2
Wall Sit
2 x 30
D3
DB Farmer's Carry
2 x 25
E
1 min on 1 min off
5 x 60
Prep
A
WARM UP DAY 3 PT.2
Foam Roll 10mins 1. 1/2 Kneeling Shoulder CAR's x6ea 2. Prone Swimmers x6 3. Supine Leg Raise Circles x5ea 4. Downward Dog to Pigeon x5ea MOVEMENT 1. A-March x10m (FWD, LAT) 2. A-Skip x10m (FWD, LAT) 3. A-Skip For Height x10m 4. A-Skip for Distance x10m SPEED WORK x2 (Rest 2 mins) 1. Lateral Bound to Sprint x2ea 2. 5-10-5 x2ea
B1
Neutral Grip Pull Up
3 x 4
B2
One arm DB incline
3 x 8
B3
Single Leg Glute Bridge
2 x 20
C1
1-Arm DB Row
3 x 10
C2
Push-Up
3 x 8
C3
Paloff Press
2 x 10
D1
1/2 Kneeling SA Shoulder Press
3 x 10
D2
DB Lateral Raise
2 x 10
D3
1/2 Kneeling Cable Lift
2 x 10
WARM UP DAY 4 pt.2
A
Foam roll x10mins 1. Toe on Wall Hip Flexor Stretch x8ea 2. 90/90 Rotations x8ea 3. Groin Rocker x8ea 4. 1/2 Kneeling T-Spine Rotation x8ea MOVEMENT 1. Step Back Lunge to Step Up w/Knee Drive x5ea 2. Lateral Lunge to Drop Lunge x6ea 3. Step Back Lunge w/KB Swing x8 SPEED WORK x2 (rest 2 mins between sets) 1. Banded Knee Drives x5ea 2. Prowler Sprint x10m
B1
DB Rear Foot Elevated Split Squat
3 x 8
B2
DB Hip Thrust
3 x 10
B3
Banded Hip Flexor Pull
2 x 20
C1
Front Rack Split Squat
3 x 8
C2
DB Single Leg Deadlift
3 x 6
C3
Single Leg Calf Raise
3 x 10
D1
ISO Split Squat
2 x 25
D2
MB Adductor Squeeze
2 x 25
D3
Suitcase Carry
2 x 25
E
1 min on 1 min off
5 x 60
