TS Performance
HockeyRaw strength is only part of the equation—now it’s time to turn that strength into explosive power. Phase 3 is designed to make you faster, stronger, and more dominant on the ice. Every rep, every sprint, and every jump is geared toward building the explosive strength needed to win battles, blow past defenders, and unleash more powerful shots.
Train with purpose this summer and step on the ice next season stronger, faster, and unstoppable.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
WARM UP DAY 1 Pt.3
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 4. Iso Neck Flexors x20s (fwd,bck,lat) POWER WORK x2 (rest 2 mins between sets) 1. DB Split Squat Jumps x5ea 2. Band Resisted Broad Jump x5
B1
Bench Press
3 x 6
B2
Lying MB Chest Press
3 x 8
C1
Neutral Grip Pull Up
3 x 5
C2
Medicine Ball Slam
3 x 8
D1
One-Arm DB Bench Press
3 x 6
D2
Chest-Supported DB Row
3 x 8
D3
DB Front Raise
2 x 8
E
1600 M Run
2 x 1600
Prep
A
WARM UP DAY 2 Pt.3
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 Crossover Step Up x6ea 3. Step Back Lunge w/DB Overhead x8ea SPEED WORK x2 (rest 2 mins between sets) 1. Banded 1/2 Kneeling First Stride x5ea 2. Prowler Sprint x10m
B1
Front Squat
3 x 6
B2
Box Jump
3 x 4
C1
Barbell Hip Thrust
3 x 8
C2
Broad Jump
3 x 4
D1
DB Single Leg Deadlift
3 x 6
D2
DB Reverse Lunge
3 x 6
D3
Glute-Ham Raise
2 x 30
E
1 min on 1 min off
5 x 60
Prep
A
WARM UP DAY 3 Pt.3
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 (Shuffles- fwd/bwk)
B1
DB Snatch
3 x 4
B2
MB Side Throw
3 x 3
C1
Landmine SA Press
3 x 6
C2
Med Ball Rotational Throw
3 x 3
D1
Inverted Row
3 x 8
D2
Diamond Push-Up
2 x 8
D3
DB Overhead Carry
2 x 15
E
400 m repeats
4 x 400
Prep
A
WARM UP DAY 4 Pt.3
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
Trap Bar Deadlift
3 x 6
B2
Hurdle Hops
3 x 3
C1
KB swings
3 x 8
C2
DB Step Up
3 x 6
D1
DB Lateral Lunge
3 x 8
D2
TRX Hamstring Curls
2 x 8
D3
Copenhagen Plank
2 x 25
E
30s on 30s off
5 x 30
