TS Performance
HockeyCollege off-season is longer than junior and pro. This allows for a phase to build and gain size. This phase will focus on gaining mass and strength, which will help with injury prevention and gain strength.
Features1 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
Front Squat
3 x 10
B2
1/2 Kneeling Landmine SA Press
3 x 10
B3
Banded Ankle Dorsiflexion Mobilization
3 x 6
C1
Neutral Grip Pull Up
3 x 6
C2
Glute Bridge Hamstring Walkout
3 x 5
C3
Banded Hip Flexor Pull
3 x 6
D1
Goblet Split Squat
3 x 12
D2
Single Leg Glute Bridge
3 x 30
E
1 min on 1 min off
4 x 60
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
Single Leg Deadlift
3 x 10
B2
Chest-Supported DB Row
3 x 10
B3
Plank
3 x 4 @ 4
C1
DB Bench Press
3 x 10
C2
Single Leg Squat
3 x 8
C3
Cable External Rotation
3 x 10
D1
1/2 Kneeling Pallof Press
3 x 5
D2
MB Adductor Squeeze
2 x 3 @ 5
E
30s on 30s off
5 x 30
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
DB Rear Foot Elevated Split Squat
3 x 10
B2
1/2 Kneeling Cable Rotations
3 x 6
B3
Bear Crawl
3 x 8
C1
1-Arm DB Row
3 x 6
C2
Hamstring Curl on Slides
3 x 8
C3
Side Plank on Elbows
3 x 30
D1
DB Split Squat
3 x 20
D2
Single Leg Lowering
2 x 6
Prep
A
WARM UP DAY 4 pt.2
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
Barbell Deadlift
3 x 10
B2
Banded Hip Flexor Pull
3 x 10
C1
Barbell Bench Press
3 x 10
C2
Goblet Lateral Lunge
3 x 5
C3
Half Kneel Chop
3 x 8
D1
Lat Pulldown
3 x 8
D2
Glute-Ham Raise
3 x 6
D3
Copenhagen Plank
2 x 15
E
1 min on 1 min off
4 x 60
