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Hockey Training

GForce Athletics Powered By Goodman Elite Training

Hockey

Coaches

Ashley Johnson and Nate Gaboriault

This training program, designed by the expert coaches at GForce Athletics powered by Goodman Elite Training, is built to help athletes of all levels improve their strength, mobility, speed, and explosiveness. Using gym equipment like weights and resistance bands, it offers a flexible approach that can be done in the gym or at home. Available through a convenient subscription, this program is your path to better performance on and off the ice.

$25 / mo

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What to Expect

Improve strength, speed, explosiveness, power, stability, mobility, and reduce the risk of injury with this program. Designed for hockey players, you will elevate yourself above the rest.

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction from GForce coaches

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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbells // DBs // KBs // Bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1 - Strength

Lateral Slide - Overhead Arm Swing

1 x 10

Knee Hug > Forward Lunge - Open Up

1 x 10

Hurdle Walks

1 x 10

A-Skip

1 x 10

Lateral Lunge > Spiderman EA IR

1 x 5

Carioca

1 x 10

Ankle Hops

1 x 20

Lateral High Knee Skip

Banded Glute Bridge

2 x 2:00

Clamshell

2 x 30

Band Side Lying Leg Raise

2 x 15

Band Fire Hydrant

2 x 15

Ab Wheel

2 x 10

Stability Ball Hamstring Curl

2 x 10

Plyo Push Up

2 x 6

Box Jump

2 x 8

Bar Bench Press

4 x 6

Trap Bar Deadlift

5 x 5

DB Tempo Split Squat

8, 7, 6

Split Jump

3 x 10

Inverted Row

3 x 8

DB Heel Elevated Goblet Squat

2 x 10

DB RDL

2 x 10

Neutral Grip Pull Up

2 x MAX

30 Degree Incline DB Bench Press

2 x 10

TRX Lower Deltoid Fly

2 x 10

Hanging Leg Raise

2 x 10

10 Min Bike

10x:20 sprint/:40 easy

Monday

Week 1 Day 2 - Speed

Skip March

1 x 2 @ 10

Backward Skipping Hip Circle

1 x 2 @ 10

Forward Lunge - Single Arm Overhead Reach

1 x 5

Skip for Distance

1 x 2 @ 10

Backpedal - Turn and Jog

1 x 10

High Knee Carioca

1 x 10

Alternating Traveling Split Squat Jumps

1 x 5

Lateral Shuffle > Sprint

1 x 1

Wall March ISO

1 x 3 @ 5

Walking March - with arms

1 x 2 @ 20

High Knee Skip

1 x 2 @ 20

Overhead March

1 x 2 @ 20

Overhead Skip

1 x 2 @ 20

Line Hops

1 x 2 @ 10

Line Hops

1 x 2 @ 10

Ankle Hops

1 x 10

Bounding

1 x 2 @ 20

B10

Band Resisted March

1 x 1 @ 10

B11

Band Resisted Skip

1 x 1 @ 10

B12

Band Resisted Run

1 x 1 @ 10

B13

Band Resisted Push Up Start - Sprint

1 x 2 @ 10

B14

Band Resisted Lean Fall Run

1 x 2 @ 10

Shuttle Run

1 x 2 @ 300

Tuesday

Week 1 Day 3 - Strength

High Knees

1 x 10

Butt Kicks

1 x 10

Forward Hurdle Skip

1 x 10

Reaching Quad > SL RDL > Kick

1 x 3

Inch Worm - Push Up

1 x 5

Lateral Skate Hop

1 x 10

Skip for Height

1 x 2 @ 10

ISO Squat IR<>ER

1 x 1:00

Mini Band Lateral Walk

1 x 30

Monster Walks

1 x 30

Mini Band Single Leg Hip Bridge

Weighted Plank

2 x 1:00

Side Bridge Leg Abduction

2 x 10

Med Ball Rotational Throw

2 x 8

Box Plyo Step Up

2 x 6

Cone Agility

4 Cone Box Drill - 2x each direction Attack and Retreat - 2x each side M Drill - 2x each direction Rest enough to get full recovery

Reactive Back Squat

8, 5, 3, 3, 3

Overhead Press

3 x 8

DB Bench Press

3 x 8

Chin-Up

8, 8, 6

Trap Bar Staggered Stance Deadlift

8, 7, 6

DB Single Arm Row

3 x 10

Wednesday

Week 1 Day 4 - Plyometrics

Skip March

1 x 2 @ 10

Backward Skipping Hip Circle

1 x 2 @ 10

Forward Lunge - Single Arm Overhead Reach

1 x 5

Skip for Distance

1 x 2 @ 10

Backpedal - Turn and Jog

1 x 10

High Knee Carioca

1 x 10

Alternating Traveling Split Squat Jumps

1 x 5

Lateral Shuffle > Sprint

1 x 1

Skip for Height

1 x 2 @ 20

Build Up Sprint

1 x 2 @ 20

Skip for Distance

1 x 2 @ 20

Overcoming ISO Split Squat

1 x 3 @ 5

Approach Box Jump

3 x 4

Drop Jump

3 x 4

DB Jump

3 x 4

Band Assisted Jump

3 x 4

Hill Running

4 x 200

Cat Cow

1 x 5

Downward Dog <> Upward Dog

1 x 5

Child's Pose Reaches

1 x 5

Spiderman EA IR

1 x 5

3-D Knee Drive

1 x 2

1/2 Kneeling 3 Way Hip Flexor Stretch

1 x 2

Staggered Stance 3 Way RDL - Reach

1 x 2

Alternating Lateral Lunge

3 x 10

Thursday

Week 1 Day 5 - Strength

Lateral Slide - Overhead Arm Swing

1 x 10

Knee Hug > Forward Lunge - Open Up

1 x 10

Hurdle Walks

1 x 10

A-Skip

1 x 10

Lateral Lunge > Spiderman EA IR

1 x 5

Carioca

1 x 10

Ankle Hops

1 x 20

Lateral High Knee Skip

DB Single Leg Heel Elevated ISO 1/2 Squat

2 x 15

Mini Band Scap Series

2 x 8

MB Fake

2 x 6

Single Leg Disk Cone Hop

2 x 6

Barbell Hip Bridge

5, 5, 5, 3, 3, 3

1st Pull

4 x 5

Coaches

Ashley Johnson

Ashley, a CSCS coach from Bartlett, IL, holds degrees from Carthage College, the University of Tampa, and a PhD from ETSU. She’s trained youth to elite athletes across many sports and serves as Head Performance Coach for multiple hockey programs through GForce Athletics. She’s passionate about athlete development and long-term performance.

Nate Gaboriault

Nate Gaboriault is a CSCS with a Bachelor's in Exercise Science and has coached athletes since 2021. At GForce Athletics, he trained hockey players of all ages. He ran strength and conditioning programs for youth organizations to high school and junior teams, and led on-ice skill sessions and offseason programs. Nate believes the right challenge drives real, measurable growth in every athlete.