SSC Off-Season 2025 12 Week Program
Strauss Strength & Conditioning
HockeySSC 12 Week Off-Season Program
Where STRENGTH meets SPEED.
The SSC 12 Week Off-Season Program is designed for hockey players who want to enter camp stronger, faster, and more explosive than ever. Built by former college captain and CFSC coach Jack Strauss, this program mirrors the same structure he followed in Junior A and NCAA hockey—refined with proven training methods used to develop athletes from youth to pro.
This is a 4-phase progression that strategically develops the qualities every elite hockey player needs—strength, speed, power, and game-ready conditioning.
🧱 Phase 1: Build the Foundation (Weeks 1–3) Eccentric and isometric training to develop joint integrity, tissue strength, and movement control
Emphasis on tempo, stability, and clean mechanics to bulletproof the body
🏋️♂️ Phase 2: Strengthen the Foundation (Weeks 4–6) Heavy compound lifts, unilateral strength, and progressive overload
Increases force production, improves transfer of strength to the ice, and sets the base for power work
⚡ Phase 3: Power & Speed Development (Weeks 7–9) Contrast training, med ball work, jump progressions, and sprint mechanics
Explosive output and speed under control—develop the first-step quickness and acceleration hockey demands
🚀 Phase 4: Peak Speed & Power (Weeks 10–12) Power-focused lifting, max-effort sprints, and fast-twitch priming
Sharpen reactive speed, top-end sprint ability, and peak readiness for the season
🏒 Hockey-Specific Conditioning Includes aerobic base and anaerobic repeat sprint work tailored for the rink
Maintain your speed and decision-making late into games
If you want a program that respects the demands of the game and delivers real results—this is it. Built by a hockey player, for hockey players.
A1
90/90 Hip Stretch
1 x 3
A2
Foam Roll
1 x 30
A3
Spiderman Stretch
1 x 3
A4
T-Spine Reach
1 x 5
A5
Couch Stretch (Hip Flexors)
1 x 3
A6
Cat Cow
1 x 6
A7
Half-Kneeling Groin Stretch
1 x 3
B1
Wall Slides
2 x 8
B2
Leg Lowerings
2 x 8
B3
Quadruped Hip Extension
2 x 8
C1
Front Foot Elevated ISO Split Squat
3 x 25
C2
Lateral Bound to Single Leg Jump
3 x 8
C3
Single Leg KB Swing
3 x 8
D1
Eccentric Chin Ups
3 x 5
D2
Eccentric Incline Rows
3 x 6
E1
ISO Split Squat with Bar
3 x 10
E2
Split Squat Tuck Jumps
3 x 4
F1
Eccentric Cossack Squat
3 x 6
F2
90 Degree Iso Chin Up Hold
3 x 20
F3
Eccentric Single Arm Cable Row
3 x 6
A1
T-Spine Reach
1 x 5
A2
Foam Roll
1 x 30
A3
90/90 Hip Stretch
1 x 3
A4
Spiderman Stretch
1 x 3
A5
Couch Stretch (Hip Flexors)
1 x 3
A6
Cat Cow
1 x 6
A7
Half-Kneeling Groin Stretch
1 x 3
B
Foot and Ankle Walking Warm Up
1 x 10
C1
Elevated ATG Split Squat
3 x 8
C2
Band Hip Flexor
3 x 8
C3
Scap Pull-up
3 x 10
D1
Banded Ankle Dorsiflexion Mobilization
3 x 8
D2
Elevated Single Leg Calf Raise
3 x 8
D3
Band Resisted Ankle Dorsiflexion
3 x 8
E1
Single Leg Banded Hip Thrusts
3 x 8
E2
Banded Hip Mobilization
3 x 30
E3
Hip Airplanes
3 x 8
F1
Prone Shoulder Y's
3 x 10
F2
Banded Shoulder External Rotation
3 x 8
F3
Prone Swimmers
3 x 8
A1
Cat Cow
1 x 6
A2
Half-Kneeling Groin Stretch
1 x 3
A3
T-Spine Reach
1 x 5
A4
Couch Stretch (Hip Flexors)
1 x 3
A5
Spiderman Stretch
1 x 3
A6
90/90 Hip Stretch
1 x 3
A7
Foam Roll
1 x 30
B1
Wall Slides
2 x 8
B2
Leg Lowerings
2 x 8
B3
Quadruped Hip Extension
2 x 8
C1
GHD Hip Extension
3 x 8
C2
Overcoming ISO Bench
3 x 10
C3
Elevated Eccentric ISO Push Ups
3 x 8
D1
Slider Eccentric Hamstring Curls
3 x 8
D2
Eccentric Incline DB Bench Press
3 x 8
D3
Landmine Anti-Rotation
3 x 8
E1
Overcoming Trapbar ISO
3 x 6
E2
Weighted Eccentric Dips
3 x 5
E3
Barbell Ab Rollout
3 x 8
A1
Half-Kneeling Groin Stretch
1 x 3
A2
Cat Cow
1 x 6
A3
Couch Stretch (Hip Flexors)
1 x 3
A4
T-Spine Reach
1 x 5
A5
Spiderman Stretch
1 x 3
A6
90/90 Hip Stretch
1 x 3
A7
Foam Roll
1 x 30
B1
Lacrosse Ball Trigger Points
B2
Lacrosse Ball Trigger Points
For Completion
C1
Forward Hip Circles through Back Extension- Ground Activiation
3 x 6
C2
Glute Banded Skater Sliders
3 x 8
C3
Side Plank Rotation
3 x 8
D1
Banded Walks
3 x 8
D2
90/90 Hip with Rotation on Foam Roller
3 x 6
D3
Hanging Leg Raise
3 x 10
E1
Deep Squat Stretch
3 x 30
E2
Crossover Step Downs
3 x 8
E3
Side Plank Hip Drop
3 x 8
A1
T-Spine Reach
1 x 5
A2
Spiderman Stretch
1 x 3
A3
90/90 Hip Stretch
1 x 3
A4
Foam Roll
1 x 30
A5
Couch Stretch (Hip Flexors)
1 x 3
A6
Cat Cow
1 x 6
A7
Half-Kneeling Groin Stretch
1 x 3
B1
Quadruped Hip Extension
2 x 8
B2
Leg Lowerings
2 x 8
B3
Wall Slides
2 x 8
C1
Eccentric Safety Bar Split Squats
3 x 5
C2
Single Leg Box Jump
3 x 5
D1
Lateral Sled Crossover Push
3 x 15
D2
Lateral Crossover Bounds
3 x 5
E1
Barbell Nordic Hamstring Curl
3 x 5
E2
Continuous Broad Jump
3 x 4
F1
Cable Anti-Rotation Press
3 x 10
F2
Med Ball Rotational Throw
3 x 6
Jack Strauss
Jack Strauss is a former college hockey captain, CFSC coach, and hybrid athlete with years of experience training players from youth to pro. His programs blend evidence-based strength, speed, and conditioning work built for the demands of the game—on and off the ice.
