Foundation of Strength & Speed Program
8-Week Program
Mondays & Wednesdays | March 30 – May 20, 2026 (excluding holidays)
All Boys: 6:00pm - 7:00pm
All Girls : 7:00pm - 8:00pm
Mondays & Wednesdays | March 30 – May 20, 2026 (excluding holidays)
All Boys: 6:00pm - 7:00pm
All Girls : 7:00pm - 8:00pm
Program Overview
Training Progression Over 8 Weeks
Key Training Benefits
- Goal: Help athletes develop a strong foundation in strength, speed, and movement mechanics through structured weight training and sprint technique work.
- Focus: Proper technique, progressive overload, and efficient running mechanics to improve acceleration, power, and overall athletic performance.
- Athlete Level AAA-AA: Hockey players looking to improve on-ice speed, stride power, and physical strength through structured off-ice training.
- Session Length: 60 minutes per session.
Training Progression Over 8 Weeks
- Weeks 1–2: Movement Foundations
- Learn proper lifting technique and running mechanics
- Focus on body control, posture, and basic strength patterns
- Weeks 3–4: Strength Development
- Gradual increase in resistance and training volume
- Reinforce sprint technique with short accelerations
- Weeks 5–6: Power & Acceleration
- Introduce more explosive movements
- Emphasize quick ground contact and stronger sprint starts
- Weeks 7–8: Speed Integration
- Combine strength gains with faster sprint work
- Focus on transferring gym strength into athletic speed
Key Training Benefits
- Improved lower-body strength and power
- Better running mechanics and sprint efficiency
- Increased acceleration and speed
- Stronger core stability and injury resistance
- Greater confidence and competence in the gym
|
|