Designed for serious athletes entering the high-performance stage.
performance
program
Off-Ice Strength Training for Hockey Players Ages 16–17
Built for AAA and Junior-bound athletes developing maximal strength, nervous system efficiency, and explosive power that transfers directly to skating speed and on-ice performance.
Designed for serious athletes entering the high-performance stage.
PERFORMANCE
program
Off-Ice Strength Training for Hockey Players Ages 16–17
Built for AAA and Junior-bound athletes developing maximal strength, nervous system efficiency, and explosive power that transfers directly to skating speed and on-ice performance.
Post-puberty athletes competing at elite youth, AAA, Junior-bound levels.
Absolute and relative strength for high-level hockey performance
Improved force output and nervous system efficiency
Power and speed development that transfers to skating explosiveness
Structural balance and durability through high training loads
In-season strength maintenance without fatigue overload
02
01
03
05
Built for:
what this program develops
04
Post-puberty athletes competing at elite youth, AAA, Junior-bound levels.
Built for:
Absolute and relative strength for high-level hockey performance
Improved force output and nervous system efficiency
Power and speed development that transfers to skating explosiveness
Structural balance and durability through high training loads
In-season strength maintenance without fatigue overload
WHAT THIS PROGRAM DEVELOPS
02
01
05
03
04
why this stage matters
This is the stage where training must become intentional, efficient, and specific.
The Performance Program builds the physical qualities elite players need to compete at higher levels.
At ages 16–17, hockey players enter the performance window— where strength begins to directly translate into speed, power, and competitive advantage.
36 WEEKS
16 WEEKS
what's included
All programming is delivered through the TrainHeroic app with demo videos, coaching cues, and phased progression across the year.
9 structured 4-week phases
2–3 training days per week
Strength + hypertrophy maintenance
Recovery + fatigue management
Training complements practices and games
Every athlete follows the same proven yearly framework:
in-season
4 structured 4-week phases
Structural balance + targeted hypertrophy
Absolute and maximal strength development
Intro to power and speed expression
off-season
why this stage matters
At ages 16–17, hockey players enter the performance window—where strength begins to directly translate into speed, power, and competitive advantage.
This is the stage where training must become intentional, efficient, and specific.
The Performance Program builds the physical qualities elite players need to compete at higher levels.
what's included
All programming is delivered through the TrainHeroic app with demo videos, coaching cues, and phased progression across the year.
9 structured 4-week phases
2–3 training days per week
Strength + hypertrophy maintenance
Recovery + fatigue management
Training complements practices
and games
in-season
4 structured 4-week phases
Structural balance + targeted hypertrophy
Absolute and maximal strength development
Intro to power and speed expression
off-season
Every athlete follows the same proven yearly framework:
~18 WEEKS
36 WEEKS
16 WEEKS
performance
FAQ
