Staunch Athlete

Staunch Training Systems

Hockey, Weightlifting, Speed, Strength & Conditioning

Coach

CoachK

Athletes are always looking to be ahead of their opponents. This team is for the athletes who are desiring to be substantial. Put in the hard work along with training smart and the potential is endless. Ask yourself where is your training now? Would I be able to compete today? 5 years from now?

This team is designed to create healthy and successful athletes. The training program is outlined for the athlete to make crucial steps throughout the year to become the best version of themselves.

Be Committed | Be Loyal | Be Substantial

$35 / mo

Get Staunch Athlete

Strength

Every athlete takes 3-4 months to get stronger before the season, and then watches diminish away the 2-3 months in-season. And it is not the athletes fault, but yet the fault of the busy schedule for sport, for school, for friends and family. It is a life balance that an athlete has to deal most with. You will worry about one less thing then it comes to the weight room...your strength programming.

Coaching

We will make sure you are on the right progression for success, not matter in-season or off-season...we are here for you...every single day!

Clarification

Our programming is easy to understand, and fundamentally sound when it comes to relating to hockey. Quite frankly, we believe it is the best around...but don't take our word for it, rather take our over 100+ Division 1 and Division 3, NHL, AHL, ECHL, and USHL athletes word for it.

Features

Access to your coaches

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

Programming 7 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

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

Committed Teammates

A vibrant community of athletes 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

Barbell // Bench // Plates // Kettlebells // Bands

Recommended

Hurdles // Agility Ladder // Agility Cones

Sample Week

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

Sunday

Extensive Prep Phase - Day 2 Day 7

Monday

Extensive Prep Phase - Day 1 - Dynamic Strength

Prep

Movement Circuit

All done 20 yards Walking Knee Hug (alternating) Walking Leg Cradle (alternating) Walking Quad Stretch (alternating) Reverse SLDL (alternating) Supported Airplane x:30 each side High Knee Skip Power Skip

DBL KB Front Squat

3 x 8

Oblique Twist

3 x 0:15

Low Trap Punch

3 x 10

DB RDL (glute focus)

3 x 8

Band Face Pull

3 x 10

OH Plate Raise

3 x 10

DB Incline Press

3 x 10

45 Degree Incline DB Row

3 x 10

Full Bench Curl Up

3 x 10

TRX Row

3 x 10

Side Plank (with knee tuck)

3 x 10

High Plank Drag

3 x 10

Tuesday

Extensive Prep Phase - Day 2 - Movement + Conditioning

Prep

Movement Circuit

Hill Sprint

7 x 1

2 Cone Shuttle with Back Pedal

3 x 1

L Cone Agility Drill

3 x 1

Z Cone Agility Drill

3 x 1

T Cone Agility Drill

3 x 1

T Cone Agility Drill (around cones)

3 x 1

Wednesday

Extensive Prep Phase - Day 3 - Restoration

Assault Bike

1 x 2:00

Shin Box Rotation

1 x 20

Goblet Messier Squat

1 x 10

Quadruped Hip Abduction

1 x 10

Jump Rope

1 x 0:45

Assault Bike

4 x 2:00

Split Squat (front rack)

4 x 0:20

Flutter Kicks

4 x 0:40

KAS Hip Thrust

4 x 0:20

Split Stance DB OH Press

4 x 0:20

1/2 Kneel MB Slam

4 x 0:15

High Plank Drag

4 x 0:30

Rest

1 x 0:40

Thursday

Extensive Prep Phase - Day 4 - Dynamic Strength

Prep

Movement Circuit

American KB Swing

3 x 12

Dual KB Sumo Deadlift

3 x 10

Trap Bar Deadlift

3 x 12

Triple Broad Jump

3 x 1

Hurdle Hops

3 x 5

McGill Press

3 x 10

GHD ISO + Row

3 x 10

Conditioning

Assault Bike Conditioning

6 Rounds of: :10 seconds ON (100% effort) :50 seconds OFF (25% effort) 6 Rounds of: :15 seconds ON (100% effort) :45 seconds OFF (25% effort)

Friday

Extensive Prep Phase - Day 5 - Eccentric Strength

Prep

Circuit 1

1 Round through of: Air Squat x8 (32X1) Mini Band Walk (lateral) x15 yards each leg Low to High Shuffle x15 yards each way Carioca (long) x15 yards each way High Knee Skip (lateral) x15 yards each way High Knee Skip (lateral crossover) x15 yards each way

Split Squat (isometric hold)

3 x 1:00

Band Pull-Apart

3 x 10

Superman

3 x 10

Nordic Ham Curl

3 x 8

TRX Face Pull

3 x 10

Double Barrel Landmine Press

3 x 8

Push-Up Isometric (3 position)

3 x 10

Stir the Pot

3 x 10

Battle Rope Conditioning

2 x 1

Saturday

Extensive Prep Phase - Day 3 Day 6

Coach

More from Staunch Training Systems

CoachK

Nick began training athletes after finishing his career playing professional hockey in 2012 he has trained athletes from youth level to the NHL. His passion lies with developing athletes and seeing them succeed every day not only in training, but all aspects of life. Nick approaches his training the same way he does with every day life; with accountability and action.

Be Committed | Be Loyal | Be Substantial

Commit yourself to be a program that will change your life. Are you willing to do the hard things today to be have a successful tomorrow?

Get Staunch Athlete

FAQs

Who is this training for?

This team is for the athletes looking to increase power, acceleration, and overall strength.

What if I miss a day?

Its okay. You can always re-arrange the training schedule in your calendar.

Is this just for the "off-season"?

No. This is year round training.

How much communication will I get with the coach?

This will be daily. You will also be able to have communication with other athletes!

What should I expect on an average training day?

Prep work, Strength Block, Cool down.

The Proof

Joseph LaBate

Professional Hockey Player

Verified Athlete

""You helped me so much with understanding my body and training in general. I value all the effort you put in and how much you pushed me to to continue my career.""

Cody Corbett

Shots on Goal Skills

Verified Athlete

""Couldn't have done it without CoachK""

Alaina Tanski

Vermont University

Verified Athlete

""Not only has CoachK put in so much effort for me to be a stronger person and better hockey player...more importantly he always pushed me to be a good person. When I wasn't committed yet, he always kept pushing me, and believing in me.""

Dylan Marty

Framingham State University

Verified Athlete

""I always look forward to training with CoachK in the off-season. The support he gives never stops. He is always believing in what I can accomplish.""

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Staunch Athlete