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contract & conditions

For information on reschedules, cancellations, session expiration, or changing your plan, please read over the Contract Terms & Conditions.

“We will chase perfection, and we will chase it relentlessly. Knowing all the while, that we can never attain it. But along the way, we will catch excellence.” - Vince Lombardi

Goals

1. Improve overall strength and conditioning.
2. Become a better hockey athlete​.
3. Get on a consistent workout schedule.

These tests will be adapted to your current ability. You will never be tested on something you do not feel ready for.

Muscular Endurance Tests

Strength Tests

Push Ups	Sit Ups	Wall Sit	Pull Ups
-

Squat	Deadlift	Clean	Bench

Aerobic Capacity Tests

Mile Run	400m Run	100m Run	-
	-

Skill & Movement Proficiency Tests

50 Double Unders for Time	Benchmark WOD A	Benchmark WOD B	Benchmark WOD C

The Benchmark workouts are personally designed for you as something we will repeat over months to come to test movement proficiency and overall fitness.

Benchmark WOD A

Benchmark WOD B

Benchmark WOD C

Equipment List

• Treadmill
• Stationary bike
• Free weights - up to 25lbs
• Punching bag with speed bag​

• Yoga mat
• Stretchy bands
  
• Total gym

• August 17th
• Week 1 + 1
• Week 1 + 2
• Week 2 + 1
• Week 2 + 2
• Sept. 27th

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Warm Up & Mobility

5:00 Agility Ladder
Swing & Sticks
Lateral Bounds to Single Leg Landings
​Dynamic Stretches

Workout

8 Round Circuit - 0:30 Work, 0:15 Rest
Modified Push Ups (or) Modified Shoulder Taps
Lateral Bench Step Ups (0:15R/0:15L)
Skater Hops
Inverted Rows

Warm Up & Mobility

Part A.
2* x 1:00 Quad Foam Roll
2 x 1:00 Tibialis Anterior Foam Roll
*This means you do one minute on each side.

Part B.
​3:00 Jog
3 Sets
10 Shoulder Taps
10 Glute Bridges
​10 90/90 Alternating Hip Stretch

Workout

Description
For this workout start a timer on your phone and complete 3 burpees, 10 step ups, and 10 medicine ball Russian twist before the clock hits 1:00. Rest with the remaining amount of time. Once the clock hits 1:00, repeat the 3 burpees, 10 step ups, and 10 med ball twists. Once the clock hits 2:00, repeat, and so on until the clock hits 10:00. Rest for 2:00, and then follow the same format for 5:00 with Push Ups and Butterfly Sit Ups. Have fun!

Every Minute on the Minute for 10 Minutes
3 Burpees
10 Step Ups (5R/5L)
10 Medicine Ball Russian Twist (or Dumbbell Russian Twist - hold the dumbbell in place of the med ball)

Rest 2:00

Every Minute on the Minute for 5 Minutes
3 Push Ups
10 Butterfly Sit Ups

Warm Up & Mobility

Part A.
2 x 1:00 Quad Foam Roll
2 x 1:00 Tibialis Anterior Foam Roll
​10 90/90 Alternating Hip Stretch

Part B.
400m (1 Lap) Jog
​5 Inch Worms
10 Quad Stretch*
​10 Hip Stretch into Lateral Lunge*
*We did these stretches on Monday.

Assessment

Timed 1 Mile Run

Coaches Tips: personally, when I hear I have to run a timed mile, I want to throw up a little. My advice to you is to not stress or worry about it - maybe you're not! Just go out, and try to run 4 laps at a consistent pace. That means, your first lap you will need to run conservatively, your second and third lap you are working on maintaining that pace (as you get more tired), and your fourth lap will be the one you want to push the pace on. We are doing this so we can get a baseline measurement of where your aerobic capacity is at. 

Core Circuit

Take Your Medicine Ball*
*All of these movements can be done with a dumbbell

Warm Up & Mobility

Part A.
2 x 1:00 Tibialis Anterior Roll
2 x 1:00 Quad Roll
2 x 1:00 Latissimus Dorsi Roll

Part B.
​​5 Inch Worms
10 Quad Stretch
​10 Hip Stretch into Lateral Lunge
10 Leg Swings (each direction and side)

​Workout

3 Round Circuit - 0:40 Work, 0:20 Rest
Lateral Bench (or) Box Step Ups (0:20R/0:20L)
Skater Hops
Incline (or) Modified Push Ups
Burpees
Straight Arm Leg Lifts

Rest 2:00 after 3 Rounds, then repeat 3 more rounds.

Warm Up & Mobility

Part A.
​2 x 1:00 
2 x 1:00 90/90 Alternating Hip Stretch
1 x 2:00 Wrist Mobility
20 Banded Bent Over Rows

Part B.
​​5 Inch Worms
10 Quad Stretch
​10 Hip Stretch into Lateral Lunge
10 Leg Swings (each direction and side)

Workout

Description
Complete 20 reps of each of the following movements, then complete 16 reps of the movements, then 12, then 8, and then finally finish with 4. The intent of this workout is to move through it at a steady pace without taking a break until done. 

20, 16, 12, 8, 4
Single Arm Reverse Lunge (w/ DB on Shoulder), right
Single Arm Reverse Lunge, left
Dumbbell Plank Walk Overs
Straight Arm Leg Lifts

Workout

4 Rounds - 0:40 of A; 0:20 of B; 0:20 of rest
1 - A: DB Bench Press @ 12#
      B: Burpees
2 - A: Bosu Squats
      B: Bosu Mountain Climbers
3 - A: Inverted Barbell Rows
      B: Banded Post Rows (black bnad) 
4 - A: Lateral Lunges
      B: Skater Hops

Workout Library

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