If you're an athlete in the off-season who wants to come back faster, stronger, and more explosive — yes. This program is built for competitive players (teen through junior/college level) who are serious about using their off-season to actually develop, not just maintain. If you're willing to train 4-5 days per week with a real structure and real progression, this is for you.

Most strength programs are built for general fitness — not for hockey and athletes. This program runs you through 4 specific phases (Eccentric, Isometric, Concentric, and French Contrast) that are designed to develop strength and then convert it into on-ice speed and power. Each phase builds on the last. By the end of 8 weeks, your body isn't just stronger — it's trained to move faster and produce force in the positions that actually matter in games.

5 days per week — 3 structured lifts, one metabolic conditioning and speed session, and one short ankle prep protocol. Sessions are focused and purposeful. Nothing is in there just to fill time.

This program is designed for pure off-season development — and that means we actually recommend stepping away from the ice for a bit. You just spent 7–8 months skating. Your body needs to rebuild, and this is the window to do it. Use this time to put in the off-ice work that directly raises your ceiling for next season. The ice will be there. This is your chance to come back a different athlete.

Lifts run approximately 60 minutes. The conditioning/speed session is around 45 minutes. The ankle prep protocol takes about 10–15 minutes.

Dumbbells, kettlebells, a barbell/hex bar, med balls, and space for jumps and throws. No machines required.

If you don't have access to a barbell or hex bar, those movements can be done with heavy dumbbells.

After 8 weeks of consistent training, you should feel noticeably more powerful in your first step, stronger in battles, and more durable heading into the season. Players who follow the program as written typically start feeling the difference on the ice within the first 2–3 weeks of the Eccentric phase as their body adapts to training with real intent.

Yes. The program starts in the Eccentric phase, which builds the foundation — teaching your body to control force before it produces it. You don't need a background in athletic training to follow this. The video demos and load guidelines walk you through everything. Show up, follow the plan, and the progression does the work.