Complete Hockey S&C

Musico Sports Performance

Functional Fitness, General Fitness, Functional Training, Hockey
Coach
PJ Musico

The Complete Hockey S&C Program is tailored for individuals that want a different training experience and a challenge. This program isn't your basic workout that your coach runs in the parking lot. No body builder splits, no simple movements that get repetitive, and absolutely no burpees. The focus is on improving performance and getting better, PERIOD. Every day is "leg day". But seriously, we use our whole body as athletes so why would a training session be only half of it? This means every workout contains lower body, upper body, core, etc. Each day has everything that a quality strength & conditioning program should - Warm Ups, Corrective Exercises, Explosive Plyometrics, Speed/Agility, Strength, Conditioning, & MOST IMPORTANTLY Mobility. Yeah, your joints (especially hips) will be loving all the attention to detail.

Don't sign up for this if you lack motivation to be the best athlete possible. Its going to take work, but with my coaching and guidance you are guaranteed to get better. Plus there is a community of like minded athletes that you will be competing with daily. Trust the process and lets become healthier and more resilient athletes together.

$89 / mo
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You Get What You Give
I'm not talking about the New Radicals song, but it is true. Self motivation is way stronger than some coach yelling at you for an hour workout. Find your why and your purpose to get better. The results you get are directly correlated to the effort you give.
Features
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Complete Access to ME
Im here to help in every way. Not only to keep you accountable but to answer questions, make modifications, and celebrate the little victories!
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Programming 5 days per week
Every training day consists of Warm Up, Mobility, Plyometrics, Strength and Conditioning. With a bonus full body mobility day!
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Exercise Video Guidance
Demonstrations and Explanations - I will breakdown and coach you through the important cues of all movements to ensure proper form.
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Expert Instruction
As someone who has been doing it for close to a decade at all skill levels. My unique approach is not only enjoyable, but pretty dang fun!
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Community
This is the program that I do. So I expect you to keep me accountable as well. Where do you stack up against others all over the country?
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. The MSP team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Kettlebell // Medicine Ball // Foam Roller
Recommended
Gym Access // Barbell // Plates // Bands // Dumbbells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 2 Day 1

A

Week 2 - Isometrics

1 x 1

Monday
MSP-Phase0-Day1

A1

Full Body Foam Roll 2.0

A2

Quick Warm Up

1 x 5

B1

90/90 Basics 2.0

1 x 5 @ 30

B2

Quad Stretch Variations 2.0

1 x 30

B3

Turkish Get Up to Bum or Bridge

1 x 5

C1

Single Arm KB Clean

4 x 5

C2

Squat Jump to Broad Jump

3 x 5

C3

Banded Belly Press

3 x 10

D

1 Hurdle XO

4 x 5

E1

Isometric Barbell RDL

4 x 6

E2

Isometric Push Up 2.0

4 x 10

E3

ATG Split Squat

4 x 5

E4

TRX Row - 1

4 x 15

F

150yd Shuttle Run

3 x 150

G

Worlds Best Flow

2 x 5

Tuesday
MSP-Phase0-Day2

A1

Full Body Foam Roll 2.0

1 x 30

A2

Warm Up 1

1 x 10

B1

Wall Facing Ankle Mobility

2 x 10

B2

Toe Touch Squat

2 x 5

B3

Groin Stretch (Spiderman)

2 x 5

C1

Lateral Clean 2.0

4 x 5

C2

SL Hurdle Hop

3 x 10

C3

Goblet March 2.0

3 x 30

D

10yd Sprint - Test

E1

Isometric Single Leg Deadlift

4 x 5

E2

Isometric 1/2 Kn Overhead Press

3 x 6

F1

Isometric Goblet Squat

4 x 8

F2

Pull Up Hold -1

3 x 3

G

Max Watts Bike - Test

4 x 1

H

SL Groin Rocking/Stretch

Wednesday
MSP-Phase0-Day3

A1

Full Body Foam Roll 2.0

1 x 30

A2

Warm Up 2

1 x 10

B1

Prone Shoulder Circles

2 x 5

B2

Single Leg Deadlift Airplane 2.0

2 x 5

B3

Glute Stretch 2.0

2 x 30

C1

Seated DB Jump

4 x 4

C2

MB Slam

3 x 10

C3

Turkish Sit Up 2.0

3 x 5

D

Sled March - MSP

4 x 20

E1

Isometric DB Bench

4 x 8

E2

Med Ball Chest Pass 2.0

4 x 10

E3

Slider Leg Curl

4 x 10

E4

Side Plank / Alt Side Plank

4 x 30

F

Long Lunge & Bear Crawl

4 x 40

G1

Frog Glute Bridge

2 x 10

G2

Band LAT Stretch

2 x 30

Thursday
MSP-Phase0-Day4

A1

Full Body Foam Roll 2.0

1 x 30

A2

Quick Warm Up

1 x 10

B1

T-Spine Reach - 1

2 x 10

B2

90/90 Pails Rails

2 x 5

B3

Bottoms Up KB Clean

2 x 5

C1

BB Teaching Chain

3 x 3

C2

5yd Back Pedal to Sprint

5 x 1

D

1 KB Circuit

5 x 0:40

E

Sled Ladder

2 x 1

F1

Wall 90/90 Pelvic Tilt

2 x 5

F2

Seated Hip Internal Rotation

2 x 8

Friday
Full Body Mobility Day 1

A1

Full Body Foam Roll

1 x 1

A2

Warm Up 2

1 x 5

A3

Basic 90/90 Hip Flow

2 x 10

B1

Quadruped Series

2 x 5

B2

SCAP Push Up

2 x 8

B3

Wall Assisted Shoulder CARs

2 x 3

C1

SL Groin Rock w/ T Spine

2 x 5

C2

Psoas + Hip Flexor Stretch

2 x 0:30

C3

90/90 Fig 4 Sweep

2 x 5

D1

Wall Facing Ankle Mobility

2 x 10

D2

LAX Ball Foot Roll

2 x 10

Coach
More from Musico Sports Performance
coach-avatar PJ Musico

Certified Strength and Conditioning Specialist and Former Pro Athlete who has been training athletes of all skill levels for close to a decade. CSCS, YPLS, FRC1

The Proof
verified-athlete-avatar Eric Hall

Former Pro Hockey Player

Verified Athlete

"As a retired athlete this is exactly what I need to stay accountable. I love how easy the app is to use and how much variety is in the program. My joints are way less grumpy since joining this team."

verified-athlete-avatar Josh Jennrich

Fitness/Nutrition Influencer

Verified Athlete

"This program fits perfect with my active lifestyle. I never feel too tired or sore. It's a great balance between all mobility, strength, and conditioning. It has improved my performance and overall health. Oh did I mention how fun it is to chirp Coach PJ when he misses a workout? 10/10 recommend"

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