Shady Side Academy Prep Hockey

Stephen Volek Sports Science and High Performance

Hockey

Coach

Stephen Volek

Welcome to the home page for Shady Side Academy Prep Hockey strength and conditioning. This is a off-ice training program that is available to all SSA Prep Hockey athletes for both in-season and the off-season. The focus of this program is to provide Bulldogs hockey players with hockey specific training that has been researched and practiced with some of the best hockey players in the world.

This program will be updated weekly to meet the demands of the athletes during the spring and summer for the off-season.

The in-season program will also be updated weekly. Our in-season program will address the qualities trained in the off-season, but taking into account the high volume demand of on-ice practice and games. Our goal is to stay strong, stay fast, and stay healthy as the season progresses!

$15 / mo

Get Shady Side Academy Prep Hockey

Improve Strength

The stronger we are, the harder we can hit, the harder we are to get separated from the puck, the harder our shot can be, and the more resilient our body will be to injury.

Improve Speed and Power

Hockey is a fast game where speed and power kills! Now more then ever we need to continue this quality as a high performing athlete!

Injury Prevention

We want to make sure you can withstand the demands hockey places on your body, especially playing at a high level.

Energy System Specific Conditioning

Hockey is a tough sport that requires repeated max efforts over the course of a practice and a game. We train and condition in order for your body to be prepared to handle these specific demands.

Body Composition

A strong and healthy athlete LOOKS like a strong and healthy athlete!

Features

Access to your coaches

A coach who is available around the clock to help you with any questions or tips you need to get the most out of your training

Programming 3 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

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

Committed Teammates

Compete with your teammates!

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach and team will push you harder and keep you going longer, all through an app.

Equipment

Required

Dumbbells // Barbell // Plates // Weight Bench // Bands // Plyometric Boxes // Cable System // Foam Roller // Yoga Mat

Recommended

Kettlebells // Jump Rope

Sample Week

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

Monday

Week 1 Day 2

PVC Overhead Squat

1 x 10

Band TKE

1 x 12

Cook Hip Lift

1 x 12

90 Degree Mini Band Step Out

1 x 8

Deadbug with Hip Flexor Activation

1 x 10

Spiderman Lunge T-Spine Rotation

Clap Push Ups

2 x 4

Tall Kneeling Med Ball Chest Pass

2 x 5

Tall Kneeling Med Ball Side Toss

2 x 5

Piston Squat

2 x 10

Single Leg Clock Jump + Stick

2 x 5

Single Leg Lateral Line Hop

2 x 5

Lat Pulldown Chin Grip

1 x 20

Dumbbell Bench Press

1 x 20

Single Arm Dumbbell Row

1 x 20

Dumbbell Incline Bench Press

1 x 20

Band Facepull

1 x 20

Half Kneeling Single Arm Dumbbell Shoulder Press

1 x 20

Prone Bench Dumbbell Row

1 x 20

Barbell Bench Press

1 x 20

Half Kneeling Single Arm Cable Lat Pulldown

1 x 20

Dumbbell Curl

1 x 20

Hanging Knee Raises

1 x 20

90 Degree Floor Dumbbell Tricep Extension

1 x 20

Tall Kneeling Pallof Press

1 x 15

Max Effort Bike

3 x 1 @ 5:00

Wednesday

Week 1 Day 3

Toe Grab Squat and Reach

1 x 12

Cat Cow

1 x 10

Deadbug with Hip Flexor Activation

1 x 10

Mini Band Side Lying Clamshell

1 x 10 @ 10

Hip Bridge with Overhead Plate Reach

1 x 12

Foam Roller Wall Slides

1 x 12

Lateral Bound

2 x 4

Lateral Crossover Start Sprint

2 x 10 @ 2

2 to 1 Lateral Box Jump

2 x 5

Split Stance Side Med Ball Toss

2 x 5

Backpedal Turn to Sprint

2 x 10 @ 2

Med Ball Split Stance OH Slam with Pause

2 x 4

Goblet Squat

1 x 20

Dumbbell RDL

1 x 20

Hollow Body Isometric Hold

1 x 45

Dumbbell Bench Press

1 x 20

Hex Bar Inverted Row

1 x 20

Single Arm Kettlebell or Dumbbell Farmers Carry

1 x 15

Kettlebell Deadlift

1 x 20

Band Adduction Arch Placement

1 x 20

Ball Leg Curl

1 x 20

Half Kneeling Single Arm Landmine Press

1 x 20

Plate Hold

1 x MAX

Half Kneeling Single Arm Cable Lat Pulldown

1 x 20

Assault Bike Interval Sprints

3 x 4 @ 6:00

Thursday

Week 1 Day 4

Recovery Walk

1 x 20:00

Saturday

Week 2 Day 1

90 90 Hip Lift Hemibridge

1 x 10

Cat Cow

1 x 8

Straight Arm Front Squat

1 x 12

2 Heel Tap with Overhead Reach

1 x 10

Messier Squats

1 x 12

Leg Figure 8's

1 x 8

Push Up Start Sprint

2 x 1 @ 10

Box Jump

2 x 5

Split Stance Start Sprint

2 x 1 @ 10

Med Ball Slam

2 x 6

Broad Jump

2 x 3

Dumbbell Reverse Lunge Front Foot Elevated

1 x 20

Single Leg Bodyweight RDL with Cone Touch

1 x 20

Goblet Squat

1 x 20

Ball Leg Curl

1 x 20

Dumbbell Front Squat

1 x 20

Single Leg Bench Hip Thrust

1 x 20

Dumbbell Step Up

1 x 20

Kettlebell Deadlift

1 x 20

Piston Squat

1 x 20

Band Adduction

1 x 12

Deadbug

1 x 20

Dumbbell Side Bend

1 x 20

Bike Conditioning - 85-95 rpm

1 x 30:00

Coach

Stephen Volek

- 12 years as a sports performance practitioner - Has worked at numerous NCAA Division 1 institutions - 5 years working in professional hockey with the New Jersey Devils and Pittsburgh Penguins - Certified Strength and Conditioning Specialist - NSCA - Reflexive Performance Reset - Level 2 Certification - Postural Restoration Institute - Postural Respiration