enroll in development

Built for athletes entering competitive hockey pathways.

development program

Off-Ice Strength Training for Hockey Players Ages 14-15

A structured hockey strength and conditioning program designed to build muscle, strength, and resilience safely through puberty and rapid growth.

enroll in development

Built for athletes entering competitive hockey pathways.

A structured hockey strength and conditioning program designed to build muscle, strength, and resilience safely through puberty and rapid growth.

develoment
program

Off-Ice Strength Training for Hockey Players Ages 14–15

Athletes in puberty or rapid growth phases who are starting to train more seriously and entering competitive hockey pathways.

Increasing muscle mass and strength capacity


Better control and muscle activation during growth spurts


Coordination and athleticism that stays intact through puberty


A durable base for future elite performance training

02

01

03

04

Built for:

what your athlete will develop


Athletes in puberty or rapid growth phases who are starting to train more seriously and entering competitive hockey pathways.

Built for:

Increasing muscle mass and strength capacity


Better control and muscle activation during growth spurts

Coordination and athleticism that stays intact through puberty

A durable base for future elite performance training

what your athlete will develop


02

01

04

03

why this window is critical

Ages 14–15 are one of the most important development windows in a hockey player’s career. 

This program is designed to help athletes gain muscle and strength safely through puberty while maintaining movement quality, coordination, and joint health.

Done right, this stage sets up elite performance later.

Done poorly, it creates long-term limitations.


36 WEEKS

16 WEEKS

what's included

All programming is delivered inside the TrainHeroic app with demo videos, coaching notes, and guided phase progressions.


  • 1 full-body muscle support session
  • 1 full-body strength maintenance session
  • Optional recovery support session

Every athlete follows the same proven yearly framework:

in-season



4 structured 4-week phases
Hypertrophy-focused training
Progressive introduction to strength
Intro to power and speed expression
Structural balance maintained throughout growth

off-season



Athletes are growing fast, training harder, and entering more competitive environments – which means strength must be built correctly, not rushed.


9 structured 4-week phases
Intro to power and speed expression
2–3 training days/week



Strength is maintained

why this window is critical

Ages 14-15 are one of the most important development windows in a hockey player’s career.

Athletes are growing fast, training harder, and entering more competitive environments – which means strength must be built correctly, not rushed.

This program is designed to help athletes gain muscle and strength safely through puberty while maintaining movement quality, coordination, and joint health.

Done right, this stage sets up elite performance later.

Done poorly, it creates long-term limitations.

what's included

All programming is delivered inside the TrainHeroic app with demo videos, coaching notes, and guided phase progressions.


  • 1 full-body muscle support session
  • 1 full-body strength maintenance session
  • Optional recovery support session

in-season



4 structured 4-week phases
Hypertrophy-focused training
Progressive introduction to strength
Intro to power and speed expression
Structural balance maintained throughout growth

off-season



Every athlete follows the same proven yearly framework:

~18 WEEKS

36 WEEKS

16 WEEKS

9 structured 4-week phases
Intro to power and speed expression
2–3 training days/week






Strength is maintained

/MONTH

MONTHLY TRAINING MEMBERSHIP

$97

/year

YEARLY TRAINING MEMBERSHIP

$987

/year

Off-Season development strength program

$497

enroll nowenroll nowenroll now

$987

/year

yearly training membership

$97

/monthly

MONthly training membership

$797

/year

complete year-round development strength program

enroll nowenroll nowenroll nowenroll now

My athlete is going through a growth spurt, is this program appropriate?

Yes. This program is built specifically for puberty and rapid growth phases, when athletes need structured strength training that protects joints, maintains coordination, and builds muscle safely.


How many training days per week does this include?

Athletes train 2–3 days per week in-season:

• 1 muscle support session
• 1 strength maintenance session
• Optional recovery support day


Athletes train 4 days per week off-season:

• 2 upper body days
• 2 lower body days

Training supports hockey performance without overloading the athlete.


Will this help my athlete get stronger without losing speed?

That’s the goal. Strength is developed progressively while maintaining movement quality and coordination, so athletes stay athletic, resilient, and explosive as they grow.


Is this program good for injury prevention?

Yes. This stage is one of the most important windows for building structural balance and durability, reducing the risk of overuse injuries common in teenage hockey players.


What happens after you enroll?

After enrolling, athletes receive immediate access to the Development Program inside the TrainHeroic app.

• Complete your purchase through Stripe
• Receive your program access and setup instructions
• Start training right away with guided weekly sessions, demo videos, and coach notes

The program is structured to support athletes through growth and competitive seasons step-by-step.


Is this program for goalies too?

Yes! The Development Program is ideal for both skaters and goaltenders. Goalies benefit from improved:

• Lower-body strength and stability
• Hip and groin resilience during growth spurts
• Core control and injury prevention
• Athletic coordination that transfers to the crease


development

FAQ

My athlete is going through a growth spurt, is this program appropriate?

Yes. This program is built specifically for puberty and rapid growth phases, when athletes need structured strength training that protects joints, maintains coordination, and builds muscle safely.


How many training days per week does this include?

Athletes train 2–3 days per week in-season:

• 1 muscle support session
• 1 strength maintenance session
• Optional recovery support day


Athletes train 4 days per week off-season:

• 2 upper body days
• 2 lower body days

Training supports hockey performance without overloading the athlete.


Will this help my athlete get stronger without losing speed?

That’s the goal. Strength is developed progressively while maintaining movement quality and coordination, so athletes stay athletic, resilient, and explosive as they grow.


Is this program good for injury prevention?

Yes. This stage is one of the most important windows for building structural balance and durability, reducing the risk of overuse injuries common in teenage hockey players.


What happens after you enroll?

After enrolling, athletes receive immediate access to the Development Program inside the TrainHeroic app.

• Complete your purchase through Stripe
• Receive your program access and setup instructions
• Start training right away with guided weekly sessions, demo videos, and coach notes

The program is structured to support athletes through growth and competitive seasons step-by-step.


Is this program for goalies too?

Yes! The Development Program is ideal for both skaters and goaltenders. Goalies benefit from improved:

• Lower-body strength and stability
• Hip and groin resilience during growth spurts
• Core control and injury prevention
• Athletic coordination that transfers to the crease


development

FAQ

Enroll today

get started?

ready to

Enroll today

get started?

ready to