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Full Contact Performance Program

Real Game Athletics

Hockey, Strength & Conditioning
Coach
Alex Whitehair

Designed to make you an elite contact sport athlete: hockey, football, lacrosse, rugby and combat.

A performance-focused training program designed to build real-world strength, movement efficiency, and total body control.

Through purposeful progression and proven training methods, you will develop athleticism, resilience, and confidence that carries over beyond the gym.

$50
Get Full Contact Performance Program
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Strength that Transfers
Build strength that carries over to real performance, movement, and everyday life.
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Real Body Control and Efficiency
Improve coordination, control, and movement efficiency through purposeful training.
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Proven Up to the Pros
Training methods trusted by everyone from beginners to elite athletes.
Features
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Programming 5 days per week
Daily strength, explosiveness, mobility and rotational training that’s accessible and challenging for athletes of any level.
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Exercise Video Guidance
Videos to guide your practice and make execution easy.
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Delivered through TrainHeroic
Sweating lifeless PDFs is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Box // Barbell // Sliders // Kettlebells // Resistance Bands // Bench // Plates // Medicine Ball // Dumbbells // TRX // Landmine // Sled // Trap Bar // Exercise Ball
Recommended
Slant Board // Hurdles
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Barbell Back Squats

5 x 5

B

Bulgarian Split Squat

3 x 5

C

SL RDL

3 x 10

D

Bridged Ankle Rocks

3 x 15

E

Sled Marches

6 x 10

F

Low Hops

6 x 10

Monday
Week 1 Day 2

A

Assisted Separations

3 x 10

B

Banded Torque Turns

3 x 10

C

Rotational Hip Thrusts

3 x 5

D

Stretched Crossbody Slams

3 x 5

E

Isometric Chops

5 x 5

F

TRX Posterior Rotations

3 x 10

Tuesday
Week 1 Day 3

A

Heel Sweepers

4 x 10

B

Pivoting Lateral Lunges

4 x 10

C

Sliding Frog Splits

3 x 5

D

Banded Roll Outs

3 x 5

E

Figure 4 Slides

3 x 5

F

Elevated Ankle Lifts

3 x 10

Wednesday
Week 1 Day 4

A

SL 3D Leans

3 x 3

B

Pendulum Kicks

3 x 10

C

SL Bar Slides

3 x 6

D

Rotating Runner/Sprinters

3 x 1

E

KB Shot Swings

3 x 5

F

Stabilizer Hops

3 x 10

Thursday
Week 1 Day 5

A

Skater Skips

5 x 10

B

Depth Drops

3 x 5

C

Straight Legged Box Jumps

3 x 5

D

Landmine Lateral Loads

3 x 5

E

SL 90 Sticks

3 x 6

F

Thruster Box Jumps

3 x 6

Coach
More from Real Game Athletics
coach-avatar Alex Whitehair

Athletic training pioneer designing new exercises and methods for greater and faster results. Utilizes a unique blend of functional, sport specific, and conventional strategies to maximize adaption. Has worked with the highest level athletes across all major sports.

Full Contact Performance Program
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