The HC Performance
12-week off-season system

12-week training program

5 days a week: bike sprints, speed work, conditioning, change of direction, and 2 weight room sessions, plus a daily readiness log.

Nutrition guide

Protein targets, hand-portion system, pre and post-workout meals, hydration guide, mapped to your 12-week training phases.

Performance journal

Track your progress and stay accountable through all 12 weeks.

Real periodization, including deload weeks at 5 and 9, so your body actually recovers and adapts.

Hockey-specific drills (Pro Agility, 7-Cone, Box Drills, lateral crossover) built for the movements hockey actually demands.

Training and nutrition are mapped together phase by phase, so you're fueling right for whatever week you're in.

Self-guided. No equipment beyond a gym, bands, and cones. Train on your own schedule.

Is this program only for hockey players?

Yes. Every drill, conditioning protocol, and lift is built specifically around the demands of hockey, not a general youth sports program.

What equipment do I need?

Access to a gym for the weight room days, plus cones and resistance bands for speed and conditioning work.

How is the program delivered?

It's an instant digital download. You'll get the training program, nutrition guide, and performance journal as PDFs right after purchase.

What age range is this built for?

Hockey players ages 13-20 preparing for tryouts, camp, or their next competitive season.

Do I need a coach to run this program?

No. It's fully self-guided, with clear week-by-week instructions for every session.