New

Varsity Off-Season Training

Synergy Fitness & Nutrition

Multi-sport

Coach

Nick Lund

Elevate your game with our Varsity Off-season Training Program, designed specifically for ambitious athletes looking to enhance their skills, strength, performance. This comprehensive training program targets essential athletic components that are crucial for success for any physcial demanding sport, ensuring participants develop the physical edge needed to excel in competitive environments.

Key Features of Our Program: Tailored Strength Training: Our program focuses on building explosive power, strength, and endurance through sport-specific exercises that directly translate to improved performance. Experience enhanced agility, speed, and muscular strength through progressive resistance training.

Injury Prevention: Incorporate functional movement patterns and mobility work to reduce the risk of injuries common in hockey. Our injury prevention strategies focus on flexibility, core stability, and proper biomechanics.

Expert Coaching: Train under the guidance of experienced coaches with extensive backgrounds in athletic training. Our professionals are committed to your development and will provide valuable feedback to help you achieve your goals.

Join Us Today! Don’t miss the chance to transform your game and reach your full potential. Enroll in our High Performance Hockey Training Program and take the first step towards dominating the ice! Visit our website or contact us for more information and to register.

Unleash your inner champion and elevate performance! 💪

$35 / mo

Start My 7-Day Free Trial

Prepped for Battle

This program will have a mobility series leading into a short power block to get the body feeling ready before taking on the stress of the workout. This will allow the mind to be efficient when communicating with the muscle to ensure optimal muscle recruitment going into your lift.

Turn Weaknesses into Strengths

This program will focus on pushing the limits of your strength and power as the months go on. Each month will complement the next as you embark on building up joint resiliency to handle the higher demands as the off-season progresses. This program will be designed to focus on more single-arm and single-leg movements to turn your weaknesses into strengths.

Well Conditioned

There will be conditioning and speed sessions mixed in with the programming to encompass a full approach to athlete training. These sessions will focus on speed mechanics to handle any change of direction as well as working on the acceleration component of your game. These sessions require high intent to truly maximize your benefits!

Features

Access to your coaches

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

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

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

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 // Dumbbell // Squat Cage // Cardio Equipment

Recommended

Trapbar // Bands // Cable Machine // Hurdles // Sleds

Sample Week

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

Sunday

GPP Phase 1: EDT / Strength / Auxilliary

Prep

GPP Phase 1: Mobility

Mobility: -Cat-Camel x 5 (pause at each position for 1-2 seconds) -Downward dog to Cobra x 5 (pause at each position for 1-2 seconds) -Worlds Greatest x5/5 -Side-Lying Shoulder Sweep x5/5 -Figure 4 Glute Bridge x 10/10 -Deep Squat with Plate counterbalance x 5 ( 5 Sec pause)

Conditioning

GPP Phase 1: Potentiation

2 Sets Rest 45 seconds between sets Extensive lateral pogo hops x 5/5 Extensive medial pogo hops x 5/5 MB Rotational slams x 10/10 MB overhead toss x 10

Landmine Low Lateral Squat

1 x 6 @ 90 lb

1-Arm DB Row

1 x 3

Landmine Shoulder Press

3 x 16

GHD Hip Extension

3 x 8

Banded Deadbug

3 x 20

Sliding Disc Circles

3 x 20

Band Rotations

3 x 10

DB Farmer's Walk

3 x 30

Monday

Speed Development / Acceleration Conditioning

Foam Roll

Heat

Turf Dynamic Warm up for Speed

Dynamic warm-up 1 set of each Jog x down/back Foot pull into forward lunge x down Ankle pull into lateral lunge x back Calf sweeps with high kick x down Knee hug w reverse lunge x back Shuffle x down/back Carioca x down/ back Repeat twice Backwards run (small quick strides) x down / jog back Backwards run (big strides) x down / jog back

Conditioning

Small Space Full Body Mobility

Perform for 1 set. Hold each stretch for 3-5 seconds. - Worlds Greatest Stretch x 5/5 - 90-90 hip opener x 5/5 - Figure 4 Glute bridge x 8/8 - Hamstring Stretch to Squat x 5 - Lateral Squat w Rotation x 5/5

Ankle Pops

2 x 15

A-March

2 x 15

A-Skip

2 x 15

Prime Time

2 x 15

Diagonal bounds

3 x 4

Half Kneeling Starts

4 x 1 @ 15

Shuffle-Shuffle Stick

4 x 5

Shuffle-Shuffle-Sprint

3 x 2

10x10 Sprint Conditioning Protocol

3 x 10

Conditioning

Full Body Stretch

Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch

Tuesday

GPP Phase 1: EDT / Strength / Auxilliary

Prep

GPP Phase 1: Mobility

Conditioning

GPP Phase 1: Potentiation

2 Sets Rest 1 minute between sets Extensive single-leg forward hops x 5/5 Extensive single backward hops x 5/5 MB Slams x 10 MB Lateral toss x 10/10

Goblet Split Squat

1 x 6 @ 60 lb

Landmine SA Row

1 x 6 @ 70 lb

Weighted Push-Up

3 x 10

RDL

3 x 10

SL Side Plank

3 x 20

Banded Shoulder External Rotation

3 x 10

Banded Lateral Low Walk

3 x 24

Plate Grip Holds

3 x 40

Wednesday

Speed Development / Tempo Run Conditioning

Foam Roll

Heat

Turf Dynamic Warm up for Speed

Conditioning

Small Space Full Body Mobility

Ankle Pops

2 x 15

Lateral A March

2 x 15

Lateral A Skip

2 x 15

Prime Time

2 x 15

Broad Jump

3 x 4

Linear Deceleration

4 x 3 @ 15

Lateral Crossover to Stick

4 x 5

Carioca into Sprint

4 x 1 @ 20

Tempo Run

1 x 6 @ 120

Conditioning

Full Body Stretch

Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch

Thursday

GPP Phase 1: EDT / Strength / Auxilliary

Prep

GPP Phase 1: Mobility

Conditioning

GPP Phase 1: Potentiation

2 Sets Rest 1 minute between sets Extensive Bent knee pogo hops x 15 seconds Extensive lateral pogo hops x 15 seconds MB Hip toss x 10/10 MB Chest toss x 10

DB Bench Press

1 x 3

Hex Bar Deadlift

1 x 3

Inverted Row

3 x 8

Oscillating Split Squats

3 x 30

Rolling Plank

3 x 20

SB Hamstring Curl

3 x 12

Turkish Sit-up

3 x 20

DB Bicep Curls

3 x 10

Coach

More from Synergy Fitness & Nutrition

Nick Lund

I am a NSCA CPT and CSCS coach who aims to help individuals navigate the science of strength and conditioning and simplify it to help them obtain a higher quality of life. I use a simplistic approach to optimize training and its benefits so you can continue to live a life of fewer excuses.

Elevate your game and set the standard.

Build resiliency, increase explosiveness, and be a threat in the competition this season.

Start My 7-Day Free Trial

FAQs

Do I have to train everyday?

The short answer is no. You can pick and choose the days in which you train. However, the program is designed on an alternating high-stress to low-stress schedule so you can perform movement every day,

What if I don't have the equipment?

You can alternate and swap exercises as necessary based on the equipment available and the facility you are at. Reach out and we can even provide a recommendation based on your situation!

How long will it take to see results?

Results will vary depending on habits performed outside the gym. Training will send a stimulus to begin muscle change and adaptation, but it will only be optimized with proper diet, stress management, and sleep efficiency. Stay committed and trust the process.

What if i experience pain during the training?

Always listen to your body. If you experience pain, stop the activity and, if needed, consult a healthcare professional. It’s essential to ensure that any discomfort isn’t a sign of an injury and to discuss adjusting your program accordingly with your coach.

Who is this program designed for?

This program is designed to any athlete who is in a more physically based sport, such as hockey rugby, and football.

The Proof

Kyle M

Professional Hockey Athlete

Verified Athlete

"I’ve noticed his attention to detail through movements and lifts has been a big part in assuring I’m performing the workouts correctly and to maximize potential. I’ve noticed a more explosive stride on the ice along with a conditioned body to help me through the tough days of the season."

Join Your Virtual Gym

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

Varsity Off-Season Training