100%

In  Season  P1-­‐  Maximum  Strength

Hockey
Day  1 Day  2 Day  3 Day  4
LIFT LIFT LIFT LIFT
MAS  
Wt. Bench Clean 2LRP RFE Chin Snatch 110% 120% 130% 140% 150%
RPM

1 100 100 100 100 100 65 100 110 120 130 140 150

WEEK  1 WEEK  2 WEEK  3 WEEK  1 WEEK  2 WEEK  3 WEEK  1 WEEK  2 WEEK  3 WEEK  1 WEEK  2 WEEK  3

EXERCISE Vol-­‐Int Vol-­‐Int Vol-­‐Int EXERCISE Vol-­‐Int Vol-­‐Int Vol-­‐Int EXERCISE Vol-­‐Int Vol-­‐Int Vol-­‐Int EXERCISE Vol-­‐Int Vol-­‐Int Vol-­‐Int
Hang  Clean TBDL  Jump   Barbell  Sqt  Jump   1  Leg  Clean  and  Jerk
5 165 5 170 5 175 5 40 6 40 7 40 5 25 6 25 7 25 6 40 6 40 6 45
Continuous Continuous
5 170 5 175 5 180 5 40 6 40 7 40 5 25 6 25 7 25 total  reps 6 40 6 40 6 45
5 175 5 180 5 185 5 40 6 40 7 40 5 25 6 25 7 25 6 40 6 40 6 45
TRANSITION  FAST!!! TRANSITION  FAST!!!

1/2  Kneeling   Front  Bridge  KB   Front  Bridge  KB   1/2  Kneeling  
8 8 8 10 12 14 10 12 14 8 8 8
Push/Pull Pull  Through Pull  Through Push/Pull
8 8 8 10 12 14 10 12 14 8 8 8
reps  per  side reps  per  side

Left  Foot  Step   Left  Foot  Step  

Active  IR  Drill   3  Heel  touches  each  side 2  Sets  of  4  Breath  Cycles  w/  Airex  Pad 2  Sets  of  4  Breath  Cycles  w/  Airex  Pad Active  IR  Drill   3  Heel  touches  each  side
Back  &  Reach   Back  &  Reach  
from  90/90 from  90/90
Breathing Breathing
2LRP-­‐  All  sets  3   Staggered  Stance  
Bench 3 70 3 75 3 80 RFE 3x3x 70 4x3x 75 4x3x 80 70 75 80 4 15 4 15 4 15
reps Landmine  Push  
*perform  1-­‐2  warm  up   Record  Ct.  and  Ht. *perform  1-­‐2  warm  up  
sets  20-­‐40lbs  less  than   3 70 3 75 3 80 sets  20-­‐40lbs  less  than   70 75 80 Press 4 4 4
prescribed  load prescribed  load
3 70 3 75 3 80 70 75 80 reps  per  side 4 4 4
Record  Peak  Power
3 75 3 80 75 80

Complex  w/4  Jump Complex  w/  Broad  Jump  40lbs  x3  (Goalies  Lateral  Bound)
Split  Stance   Chin  Up DB  Row Step  Up  Rope  
8 8 8 3 75 3 80 3 85 5 40 5 40 5 45 8 8 8
Chop add  as  much  wt.  as  you   Lift
8 8 8 can…go  up  each  week 3 3 3 5 5 5 8 8 8
3 3 3 5 5 5

Single  Rack   Overhead  Carry

1 1 1 1 1 1
Carry
1 1 1 1 1 1

Band  Assisted   PRI  Squat PRI  Squat Band  Assisted  

3  sets  of  10  rocks  each  side 2  Sets  of  5  Breath  Cycles 2  Sets  of  5  Breath  Cycles 3  sets  of  10  rocks  each  side
Post  Hip  Capsule   Post  Hip  Capsule  
Stretch Stretch

Every  action  is  an  opportunity  to  get  1%  closer  to  your  goal,  or  1%  farther  away
 100%
In  Season  P2-­‐  Maximum  Strength
Hockey
Day  1 Day  2
LIFT LIFT
MAS  
110% 120% 130% 140% 150% Wt. Bench Clean 2LRP RFE Chin Snatch
RPM

100 110 120 130 140 150 1 100 100 100 100 100 65

WEEK  1 WEEK  2 WEEK  3 WEEK  4 WEEK  1 WEEK  2 WEEK  3 WEEK  4

EXERCISE Vol-­‐Int Vol-­‐Int Vol-­‐Int Vol-­‐Int EXERCISE Vol-­‐Int Vol-­‐Int Vol-­‐Int Vol-­‐Int
TBDL  Jump   Hang  Clean
5 25 5 40 5 45 5 45 3 75 3 80 3 80
Continuous
5 25 5 40 5 45 5 45 3 80 3 85 3 85
5 40 5 45 5 45 3 85 3 85 3
5 40 3 80 3RM 95
Rollout T.K.  Landmine
6 8 10 10 8 10 10
total  reps
10 10 10 10

L.  Foot  Step  Back   L.  Foot  Step  

2  Sets  of  4  Breath  Cycles  w/  Airex  Pad 2  Sets  of  4  Breath  Cycles  w/  Airex  Pad
&  Reach  or   Back  &  Reach  or  
Active  90/90 Active  90/90
RFE 2 50 2 80 2 85 2 75 2LRP 2 80 2 85 2 75
*perform  1-­‐2  warm  up  
2 50 2 80 2 85 2 85 sets  20-­‐40lbs  less  than   2 80 2 85 2 85
prescribed  load
2 80 2 85 Mreps 2 80 2 85 Mreps
2 80 8-­‐10  New  1RM 2 80 8-­‐10  New  1RM
Vert= NCM= 4J= Vert= NCM= 4J=
Chin  Up
2 50 2 80 2 85 2 85 DB  Row 8 25 8 30 8 30
add  as  much  wt.  as  you  
can…go  up  each  week 2 2 2 1 8 8 8
2 8 8

PRI  Squat  or   PRI  Squat  or  

2  Sets  of  5  Breath  Cycles 2  Sets  of  5  Breath  Cycles
Band  Post.  Hip   Band  Post.  Hip  
Capsule Capsule
Bench T.K.  Landmine  
2 50 2 80 2 85 2 75 8 15 8 15 8 15
*perform  1-­‐2  warm  up  
Press
sets  20-­‐40lbs  less  than   2 50 2 80 2 85 2 85 8 8 8
prescribed  load
2 80 2 85 Mreps reps  per  side

2 80 8-­‐10  New  1RM

Goblet  Carry
1 1 1 1 Trap  Bar  Carry 1 1 1
1 1 1 1

Slideboard   Single  Leg  Box  

4 6 8 8 6 20 6 25 6 25
Hamstring  Curl Squat
8 8 6 6 6

T.K.  Chop T.K.  Lift

8 8 8 8 8 8 8
8 8 8 8

Every  action  is  an  opportunity  to  get  1%  closer  to  your  goal,  or  1%  farther  away
 100%
In  Season  P3-­‐  Maximum  Strength
Hockey
Day  1 Day  2
LIFT LIFT
MAS  
110% 120% 130% 140% 150% Wt. Bench Clean 2LRP RFE Chin Snatch
RPM

100 110 120 130 140 150 1 100 100 100 100 100 65

WEEK  1 WEEK  2 WEEK  3 WEEK  4 WEEK  1 WEEK  2 WEEK  3 WEEK  4

EXERCISE Vol-­‐Int Vol-­‐Int Vol-­‐Int Vol-­‐Int EXERCISE Vol-­‐Int Vol-­‐Int Vol-­‐Int Vol-­‐Int
Hang  Clean Light  Hang  Clean
3 75 3 75 3 75 3 75 3 65 3 65 3 65 3 65
3 75 3 80 3 85 3 75 3 65 3 70 3 75 3 65
3 80 3 85 3 3 70 3 75
3 80
Rollout Landmine
8 10 12 8 10 12 14 10
total  reps
12 8 14 10

L.  Foot  Step  Back   L.  Foot  Step  

2  Sets  of  4  Breath  Cycles  w/  Airex  Pad 2  Sets  of  4  Breath  Cycles  w/  Airex  Pad
&  Reach  or   Back  &  Reach  or  
Active  90/90 Active  90/90
3 75 3 75 3 80 3 75 1LRP 3 45 3 45 3 45 3 45
Safety  Squat  RFE *perform  1-­‐2  warm  up  
3 75 3 85 3 85 3 75 sets  20-­‐40lbs  less  than   3 45 3 50 3 50 3 45
prescribed  load
3 85 3 85 3 50 3 50

Vert= NCM= 4J= Vert= NCM= 4J=

Dead  Stop  DB   Pull  Up
6 30 6 35 6 35 6 30 Mrep BW 3 55 3 55 3 50
Row add  as  much  wt.  as  you  
6 6 6 can…go  up  each  week 3 55 3 55 3 50
Mrep BW Mrep BW

PRI  Squat  or   PRI  Squat  or  

2  Sets  of  5  Breath  Cycles 2  Sets  of  5  Breath  Cycles
Band  Post.  Hip   Band  Post.  Hip  
Capsule Capsule
Bench 1/2  Kneeling    
6 75 6 75 6 80 6 75 8 15 8 15 8 15 8 15
*perform  1-­‐2  warm  up  
Landmine  Press
sets  20-­‐40lbs  less  than   6 75 6 80 6 80 6 75 8 15 8 15 8 15
prescribed  load
6 80 6 80 reps  per  side

Fat  Grip  Band  

1 1 1 1 Trap  Bar  Carry 1 1 1 1
Suitcase  Carry
1 1 1 1

Slideboard   Single  Leg  Box  

6 25 8 25 10 25 10 25 4 20 4 30 4 30 4 35
Hamstring  Curl Squat
10 10 4 4

1/2  Kneeling   1/2  Kneeling  Lift  

8 8 8 8 8 8 8 8
Chop  w  :2  Hold w  :2  Hold
8 8 8 8

Every  action  is  an  opportunity  to  get  1%  closer  to  your  goal,  or  1%  farther  away
 100%
In  Season  P4-­‐  Maximum  Strength
Hockey
Day  1 Day  2
LIFT LIFT
MAS  
110% 120% 130% 140% 150% Wt. Bench Clean 2LRP RFE Chin Snatch
RPM

100 110 120 130 140 150 1 100 100 100 100 100 65

WEEK  1 WEEK  2 WEEK  3 WEEK  4 WEEK  1 WEEK  2 WEEK  3 WEEK  4

EXERCISE Vol-­‐Int Vol-­‐Int Vol-­‐Int Vol-­‐Int EXERCISE Vol-­‐Int Vol-­‐Int Vol-­‐Int Vol-­‐Int
Hang  Clean Light  Hang  Clean
4 75 4 75 4 70 3 70 3 70 3 70
4 85 4 85 4 70 3 70 3 70 3 70
4 85 4 85 3 70 3 70

Body  Saw Landmine

8 10 12 10 12 14
total  reps
8 10 10 12

L.  Foot  Step  Back   L.  Foot  Step  

2  Sets  of  4  Breath  Cycles  w/  Airex  Pad 2  Sets  of  4  Breath  Cycles  w/  Airex  Pad
&  Reach  or   Back  &  Reach  or  
Active  90/90 Active  90/90
Safety  Squat  RFE 1LRP
2 85 2 90 2 60 2 50 2 50 3 40
*perform  1-­‐2  warm  up  
2 85 2 90 2 60 sets  20-­‐40lbs  less  than   2 50 2 50 3 40
prescribed  load
2 85 2 90 2 50 2 50
2 85
Vert= NCM= 4J= Vert= NCM= 4J=
Dead  Stop  DB   N.  Grip  Chin  Ups
5 40 5 40 5 45 3 80 3 85 3 85
Row add  as  much  wt.  as  you  
5 40 5 40 can…go  up  each  week 3 80 3 85
Mrep BW Mrep BW Mrep BW
# # #
PRI  Squat  or   PRI  Squat  or  
2  Sets  of  5  Breath  Cycles 2  Sets  of  5  Breath  Cycles
Band  Post.  Hip   Band  Post.  Hip  
Capsule Capsule
Bench Standing  Stable  
5 85 5 85 5 80 8 20 8 20 8 20
*perform  1-­‐2  warm  up  
Landmine  Press
sets  20-­‐40lbs  less  than   5 85 5 85 5 80 8 20 8 20 8 20
prescribed  load
5 85 5 85 reps  per  side

Fat  Grip  Band  

1 1 1 Trap  Bar  Carry 1 1 1
Suitcase  Carry
1 1 1 1

Slideboard   Single  Leg  Box  

10 Band 12 Band 10 Band 4 30 4 30 4 30
Hamstring  Curl Squat
10 12 4 30 4 30

1/2  Kneeling   1/2  Kneeling  Lift  

8 8 8 8 8 8
Chop  w  :2  Hold w  :2  Hold
8 8 8 8

Every  action  is  an  opportunity  to  get  1%  closer  to  your  goal,  or  1%  farther  away
 100%
In  Season  P5-­‐  Maximum  Strength
Hockey
Day  1 Day  2
LIFT LIFT
MAS  
110% 120% 130% 140% 150% Wt. Bench Clean 2LRP RFE Chin Snatch
RPM

100 110 120 130 140 150 1 100 100 100 100 100 65

WEEK  1 WEEK  2 WEEK  3 WEEK  4 WEEK  1 WEEK  2 WEEK  3 WEEK  4

EXERCISE Vol-­‐Int Vol-­‐Int Vol-­‐Int Vol-­‐Int EXERCISE Vol-­‐Int Vol-­‐Int Vol-­‐Int Vol-­‐Int
Hang  Clean Light  Hang  Clean
3 70 3 70 3 70 3 70 3 60 3 60 3 60 3 60
3 70 3 70 3 70 3 70 3 60 3 60 3 60 3 60
3 70 3 70 3 70 3 70 3 60 3 60 3 60 3 60

Body  Saw Landmine

8 10 12 14 8 10 12 14
total  reps
8 10 12 14 8 10 12 14

L.  Foot  Step  Back   L.  Foot  Step  

2  Sets  of  4  Breath  Cycles  w/  Airex  Pad 2  Sets  of  4  Breath  Cycles  w/  Airex  Pad
&  Reach  or   Back  &  Reach  or  
Active  90/90 Active  90/90
:3  ECC  Safety   1LRP
2 70 3 70 3 70 3 70 3 40 3 40 3 40 3 40
Squat  RFE *perform  1-­‐2  warm  up  
2 80 3 70 3 70 3 70 sets  20-­‐40lbs  less  than   3 40 3 40 3 40 3 40
prescribed  load
3 70 3 70 3 70 3 40 3 40 3 40

Vert= NCM= 4J= Vert= NCM= 4J=

Low  Incline  Bat   N.  Grip  Chin  Ups
2x:10 20 3x:10 20 4x:5 25 5x:5 25 3 70 3 75 3 75 3 75
Wing  Row add  as  much  wt.  as  you  
2x:10 20 3x:10 20 4x:5 25 5x:5 25 can…go  up  each  week 3 70 3 75 3 75 3 75
Mrep BW Mrep BW Mrep BW Mrep BW
# # # #
PRI  Squat  or   PRI  Squat  or  
2  Sets  of  5  Breath  Cycles 2  Sets  of  5  Breath  Cycles
Band  Post.  Hip   Band  Post.  Hip  
Capsule Capsule
DB  Bench Standing  Band  
10 25 10 30 10 30 10 30 Resisted  Stable  
8 20 8 20 8 20 8 20
10 25 10 30 10 30 10 30 Landmine  Press   8 20 8 20 8 20 8 20
10 30 10 30 10 30 reps  per  side

Slideboard   :3  ECC  1Leg  

8 Band 10 Band 12 Band 14 Band 6 15 6 20 6 20 6 25
Hamstring  Curl Bench  Squat  -­‐  
Stand  on  plate  or  wood
8 Band 10 Band 12 Band 14 Band 6 15 6 20 6 20 6 25

Split  Stance   Split  Stance  Lift  

8 8 8 8 8 8 8 8
Chop    w  :2  Hold w  :2  Hold
8 8 8 8 8 8 8 8

Every  action  is  an  opportunity  to  get  1%  closer  to  your  goal,  or  1%  farther  away