Elite 21-Week Hockey Training Program: Training by Devin Young in TrainHeroic

Versatile Training Academy

Hockey

Coach

Devin Young

Unleash Your Inner Powerhouse: 21-Week Hockey Strength and Conditioning Program

Dominate the ice this season. This isn't just another program - it's your personalized blueprint to become a stronger, faster, and more explosive hockey player.

**Here's why you'll CRUSH the competition**
* Proven Results: Created by a former ice hockey player and current Div. 1 Strength & Conditioning Coach with 7+ years experience.
* Structured Progression: sixteen week program with clear phases to maximize your gains.
* Complete Training Arsenal: four weekly sessions - speed & conditioning, strength & power, AND targeted accessory exercises to keep you injury-free. Sessions range from forty-five to seventy-five minutes.
* Unlock Mobility: Dedicated weekly session to improve ankle, hip, T-spine, and shoulder flexibility for peak performance.
* Track Your Progress: Built-in test weeks to see your off-season dominance unfold.
* Become a Season-Long Beast: Bonus two times a week in-season program to maintain your edge.
* Join the Team: Get exclusive access to our private Discord channel for support, Q&A, and training tips.

Don't waste another off-season. This is YOUR year to dominate. Enroll now!

Features
4 sessions per week
Must use App app to view and log training
Program Training

$97

Get Elite 21-Week Hockey Training Program

True Speed Training

Hockey is a game where speed kills. Our linear and lateral speed throughout this program is designed to ensure you get faster on the ice. We have worked with hundreds of athletes who have dropped multiple tenths from their 10-yard and 20-yard sprint times. The best part is all you need is open space and a stopwatch. When speed increases, so does your game.

Extra Mobility Day

An extra mobility day has been added to the workout. This day will increase your range of motion and aid in recovery. Skating in a lower position puts you in a more powerful skating stride and helps you limit the risk of injury in your hips and lower back.

Total Power Development

Over the course of the training program, Olympic lifting, med ball throws, plyometrics, and ballistic resistance are used. Each method has you progressing in each phase to make you the most powerful at the start of the season.

Features

Access to Your Coaches

Coaches who will hold you accountable and provide the feedback you need to grow.

Programming 5 days per week

Daily strength, conditioning, and speed training specific to hockey players. It is based on a system that is based on science and has proven results.

Availability

The best ability is availability. We help prepare you for the whole season by reducing the likelihood of injury.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Detailed, Expert Instruction

Coaches who will hold you accountable and provide the feedback you need to grow.

Committed Teammates

Full access to our private Discord group.

Sample Week

Week 1 of 21-week program

Sunday

Week 1 Day 1

Prep

Acceleration - Mobility

Complete 1 Round: Ankle Rocks x8 Each 90/90 IR ER Holds x 30 Sec Each Ankle CARs x 8 Each Fire Hydrates x 8 Each Mini banded Glute Bridge x 10

Prep

Acceleration - Dynamic Warm-up

Perform each exercise for 15 Yards Knee Hug Quad Pull Single Leg Toe touch Straight Leg Kick Lunge Twist Calf Scoop Shuffle (Down & Back) Carioca (Down & Back) Straight Leg Run (Down & Back)

Prep

Acceleration - Neural Activation

Complete 1 Round Rudiment Hops (Forward & Backwards) 10 Yards of Distance

Prep

Acceleration Movement Integration

Complete the following for 10 yards. Rest 1 minute between exercises 1. A Skips 2. 1/2 Kneeling Starts 3. 1 Yard Walk in Start 4. 2 Point Stance Start

1/2 kneeling 10 yard accelerations

3 x 1

Hang Clean Jump Shrug

5 x 3

Plank

3 x 0:30

Lat Pray Stretch

3 x 10

Front Squat

5, 3, 10, 10 @ 45, 50, 55, 55 %

Romanian Deadlift (RDL)

2 x 10

Wall Tib Raise

2 x 8

DB Lateral Split Squat

2 x 10

Calf Raise

2 x 12

Monday

Week 1 Day 2

Prep

VTA Movement Prep Lvl 1.a

Jumping Jacks x 20 Sec/Cross jacks x 20 Sec/ High Knee x 20 Sec/ Butt Kicks x20 Sec Prone Shoulder CARsx 3 Ea/ Cat-Cow x 8/ Quad T-Spine Rotations x 8 Ea/ Ankle Rocks x 8 ea/ 90/90 Hip rotations x5 ea/ Prone Hip Cars x 5 Ea Bird-dog Holds x20 Sec Ea./ Push + T 4 Ea/ Push up + DD x 6 Ea/ Clam Shells x10 Ea Banded Glute Bridge x10 forward and back line hops x8 Sec/Side to side x 8 Sec/ Scissor x 8 Sec

DB Push Press

3 x 5

Quad T-Spine Rotation

3 x 5

Paloff Press

3 x 6

Barbell Bench Press

5, 3, 10, 10 @ 45, 50, 55, 55 %

Pull-Up

3 x 6

1/2 Kneeling DB Overhead Press

3 x 6

1-Arm DB Row

3 x 8

Barbell Upright Row

3 x 6

Hammer Curl

3 x 6

Tricep Pushdown

3 x 12

60 Yard Tempo Runs

5 x 1

Tuesday

Week 1 Day 3

90/90 Hip Stretch Holds

1 x 45

90/90 Hip Rotations

1 x 8

SIde Lying Hip CARs

1 x 6

Ankle CARs

1 x 5

Quad T-Spine Rotation

1 x 8

Prone Shoulder CARs

1 x 4

Wednesday

Week 1 Day 4

Prep

Acceleration - Mobility

Complete 1 Round: Ankle Rocks x8 Each 90/90 IR ER Holds x 30 Sec Each Ankle CARs x 8 Each Fire Hydrates x 8 Each Mini banded Glute Bridge x 10

Prep

Acceleration - Dynamic Warm-up

Perform each exercise for 15 Yards Knee Hug Quad Pull Single Leg Toe touch Straight Leg Kick Lunge Twist Calf Scoop Shuffle (Down & Back) Carioca (Down & Back) Straight Leg Run (Down & Back)

Prep

Acceleration - Neural Activation

Complete 1 Round Rudiment Hops (Forward & Backwards) 10 Yards of Distance

Prep

Acceleration Movement Integration

Complete the following for 10 yards. Rest 1 minute between exercises 1. A Skips 2. 1/2 Kneeling Starts 3. 1 Yard Walk in Start 4. 2 Point Stance Start

10 Yard Sprint

DB Squat Jumps

3 x 4

Side Plank on Elbows

3 x 00:25

Mcgill Bird Dog

3 x 5

Goblet Squat

3 x 6

Prone Machine Hamstring Curl

3 x 6

Barbell Hip Thrust

3 x 6

Short Lever Copenhagen

3 x 6

DB Lateral Step-Up

3 x 6

Calf Raise Series

3 x 10

Thursday

Week 1 Day 5

Prep

VTA Movement Prep Lvl 1.a

Perform Each for 20 Seconds Jumping Jacks Cross jacks High Knee Butt Kicks Perform Each for 8 Reps Prone Shoulder CARs Each Side Cat-Cow Quad T-Spine Rotations Each Side Ankle Rocks Each Side 90/90 Hip rotations Each Side Prone Hip Cars Each Side Bird-dog Holds x20 Sec Each Side Push + T 4 Reps Each Side Push up + DD x 6 Reps Clam Shells x10 Reps Ea Banded Glute Bridge x10 Reps The following should be done fast and with High Intensity: forward and back line hops x8 Sec/Side to side x 8 Sec/ Scissor x 8 Sec

Standing Medball Chest Pass

3 x 5

Medball Non-Countermovement Overhead Press

3 x 3

Plank (Bear Position)

3 x 20

Barbell Incline Bench Press

5, 3, 10, 10 @ 45, 50, 55, 55 %

Chest-Supported DB Row

3 x 8

Seated Db Military Press

3 x 6