MPR Performance

Hockey
Coach
Morgan Paul Ryan

Features
6 sessions per week
Must use App app to view and log training
Team Training

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Training That Transfers
We provide training that will help you get faster, increase shot power, win more puck battles, be a problem for the opposing team to deal with, and above all, training that transfers to the ice!!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Detailed Strength Sessions, Specific Speed and Agility Progression for Hockey. Progressions and Regressions to meet you where you're at.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Phase 1 -RTZ- UB Day

Prep

A

Day 1 Warm Up

** CLICK THE THUMBNAILS BELOW FOR EACH EXERCISE DEMO, THE VIDEO'S ARE IN ORDER ** Mobility Side Lying Windmill - 2x5 1/2 Kneeling Shoulder CARs - 2x5 Down Dog w/ Active Knee - 2x5/ea Groin Flow - 2x10 Wall Ankle Mobility - 2x10 OH Squat - 2x5 Patterns/Activations A1) Band Pull Apart - 2x10 A2) SL Balance Progression - 2x10/ea B1) 1/2 Kneeling T Spine Rotations - 2x5 B2) Face Pull - 2x10 B3) SL Rotational Hops - 2x3 Neural Primer A1) Box Jump - 2x4 A2) MB Slam - 2x6 A3) 1/2 Kneeling Rotational Slam - 2x4

B1

MPR DB Bench Press

3 x 8

B2

MPR Chin Up

3 x 8

B3

MPR 1/2 Kneeling Wall TSpine Rotation

3 x 5

C1

MPR SA DB Row

3 x 8

C2

MPR 1/2 Kneeling DB Shoulder Press

3 x 8

C3

MPR Kneeling Cable Chop

3 x 10

Conditioning

D

HIIT Long - 4 on 2 off

Complete 3 Sets of - 4 min on 2 min off Pick a piece of cardio equipment, preferably treadmill or bike. Perform for minutes of work (push yourself) and rest for 2 minutes. Repeat for 3 total rounds

Monday
Phase 1 - Speed/Agility/Conditioning

Recovery

A

Phase 1 Speed Day Prep

Mobility 3 Way 90/90 - 2x2/ea 90/90 w/ External Rotation - 2x10 90/90 Leg Sweep - 2x5/ea Groin Flow - 2x10/ea Groin Rocker w/ Internal Rotation - 2x10/ea Hip Flexor + Groin Flow - 2x10/ea Groin Rocker to Pigeon Stretch Activations Band Biased Split Squat (IR) - 2x10 Band Biased Split Squat (ER) - 2x10

Conditioning

B

Phase 1 - Speed Circuit

** THIS CIRCUIT IS DESIGNED FOR COORDINATION AND SPEED/AGILITY FOUNDATIONS THAT WE WILL BUILD UPON IN LATER PHASES. ALL VIDEOS ARE LINKED BELOW IN ORDER ** AS ALWAYS, EXERCISES DENOTED BY THE SAME LETTER (I.E. A1,A2) ARE TO BE PERFORMED BACK TO BACK FOR PRESCRIBED SETS/REPS BEFORE RESTING. A1) Linear March - 2x10m A2) Linear Skip - 2x10m A3) Lateral Skip - 2x10m B1) Double Contact Linear Skip - 2x10m B2) Double Contact Lateral Skip - 2x10m B3) Bound for Height and Distance (one of each, each set) - 2x20m C1) Wall Leaning Knee ups - 2x5/ea C2) RFE Line Hop - 2x10 sec/ea side C3) Shuffle to Return - 2x15 sec D1) Loaded Crossover - 3x5/ea D2) Crossover Stick - 3x5/ea E1) 10m Sprint accels - 4x1/ea (switch feet you start off each set and give yourself 1-2 min rest between sets)

Conditioning

C

HIIT Short - Min on Min off

4 Sets of: 1 min on 1 min off ** Pick a piece of cardio equipment, preferably a bike or treadmill. Perform one minute of ALL OUT work and rest for one minute. Repeat the process 4 total times. ** The minute on should be EVERYTHING you have. Leave nothing in the tank!!

Tuesday
Phase 1 - LB Day

Circuit

A

*** ALL VIDEOS ARE BELOW, THE VIDEOS ARE IN ORDER! ALL EXERCISES WITH THE SAME LETTER (A1,A2,A3) ARE TO BE PERFORMED BACK TO BACK BEFORE RESTING FOR 1-2 MINUTES *** Toe on Wall Hip Flexor x30 sec Groin Flow x 10/ea side 3 Way 90/90 x 5/ea Lateral Lunge Sway x 10/ea Ham Sweep x 10/ea Patterns/Activations A1) Glute Bridge MB Squeeze - 2x10 A2) Floating Heel Calf Raise - 2x10 A3) Tall Plank Psoas March - 2x8/ea Neural Primer A1) Box Drop Landing - 3x5 A2) Lateral Bound (Stick Emphasis) - 3x5/ea A3) Broad Jump - 3x5

B1

MPR Barbell Back Squat

3 x 8

B2

MPR Top Foot Elevated Side Plank

3 x 20

B3

MPR 1/2 Kneeling Palloff Press

3 x 10

C1

MPR Trap Bar RDL

3 x 8

C2

MPR SL Balance (Progression 1)

3 x 20

C3

MPR Swiss Ball Stir the Pot

3 x 10

D1

MPR DB Walking Lunge

3 x 15

D2

MPR Swiss Ball Hamstring Curl

3 x 12

Wednesday
Week 1 Day 4

Recovery

A

Phase 1 Speed Day Prep

Mobility 3 Way 90/90 - 2x2/ea 90/90 w/ External Rotation - 2x10 90/90 Leg Sweep - 2x5/ea Groin Flow - 2x10/ea Groin Rocker w/ Internal Rotation - 2x10/ea Hip Flexor + Groin Flow - 2x10/ea Groin Rocker to Pigeon Stretch Activations Band Biased Split Squat (IR) - 2x10 Band Biased Split Squat (ER) - 2x10

Conditioning

B

Phase 1 - Speed Circuit

** THIS CIRCUIT IS DESIGNED FOR COORDINATION AND SPEED/AGILITY FOUNDATIONS THAT WE WILL BUILD UPON IN LATER PHASES. ALL VIDEOS ARE LINKED BELOW IN ORDER ** AS ALWAYS, EXERCISES DENOTED BY THE SAME LETTER (I.E. A1,A2) ARE TO BE PERFORMED BACK TO BACK FOR PRESCRIBED SETS/REPS BEFORE RESTING. A1) Linear March - 2x10m A2) Linear Skip - 2x10m A3) Lateral Skip - 2x10m B1) Double Contact Linear Skip - 2x10m B2) Double Contact Lateral Skip - 2x10m B3) Bound for Height and Distance (one of each, each set) - 2x20m C1) Wall Leaning Knee ups - 2x5/ea C2) RFE Line Hop - 2x10 sec/ea side C3) Shuffle to Return - 2x15 sec D1) Loaded Crossover - 3x5/ea D2) Crossover Stick - 3x5/ea E1) 10m Sprint accels - 4x1/ea (switch feet you start off each set and give yourself 1-2 min rest between sets)

Conditioning

C

HIIT Short - Min on Min off

4 Sets of: 1 min on 1 min off ** Pick a piece of cardio equipment, preferably a bike or treadmill. Perform one minute of ALL OUT work and rest for one minute. Repeat the process 4 total times. ** The minute on should be EVERYTHING you have. Leave nothing in the tank!!

Thursday
Phase 1 - FB Day

Circuit

A

*** ALL VIDEOS ARE LINKED DOWN BELOW, THEY ARE IN THE ORDER THEY ARE TO BE PERFORMED. ALL EXERCISES DENOTED BY THE SAME LETTER (EX, A1,A2,A3) ARE TO BE COMPLETED BACK TO BACK BEFORE RESTING FOR 1-2 MINUTES. *** Mobility Toe on wall Hip Flexor x 30" Groin flow x 10/ea side 3 Way 90/90 x 5/ea Downdog w/ Active Knee x 10 1/2 Kneeling Shoulder CAR's x 5/ea Wall ankle Mobility x 10 Activations A1) 1/2 Kneeling Tspine Rotations - 2x5 A2 OH Squat - 2x5 A3) Skater Stride w/ Hip Circle - 2x5 B1) Skater Squat - 2x5 B2) Bilateral Rotational Hop - 2x5/ea Neural Primer A1) Lateral Box Jump - 3x5 A2) 1/2 Kneeling Rotational Wall Slam - 3x5/ea

B1

MPR Trap Bar Deadlift

3 x 8

B2

MPR Incline DB Bench Press

3 x 8

B3

MPR Groin Deadbug

3 x 10

C1

MPR Barbell Forward Lunge

C2

MPR Seated Row

D1

MPR SL Squat to Bench

3 x 10

D2

MPR 1/2 Kneeling SA DB Suitcase Hold

3 x 25

D3

MPR Swiss Ball Stride

3 x 10

Conditioning

E

HIIT Long - 4 on 2 off

Complete 3 Sets of - 4 min on 2 min off Pick a piece of cardio equipment, preferably treadmill or bike. Perform for minutes of work (push yourself) and rest for 2 minutes. Repeat for 3 total rounds

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