Our team target is 3 days per week, but the program is set up to allow as many as five per week. Two days a week need to be dedicated to recovery. 

This program can be modified to any number of days you have available. Depending on how many days you have available, your week could be scheduled like any of these examples:

If you know you're going to workouts in a week,  :

1. Complete your Max Effort (QuickTwitch A) and Dynamic Effort (QuickTwitch B) sessions only. If I had to choose two qualities, I would rather you be strong and fast rather than heavy and strong (but not fast) or heavy and fast (but not strong).

2. Create a rolling schedule: the first week, you would complete your ME (QuickTwitch A) and DE (QuickTwitch B) sessions; the next week, your RE (QuickTwitch C) and ME (QuickTwitch A) sessions; and the third week, your DE (QuickTwitch B) and RE (QuickTwitch C) sessions, etc.

This is planned to be 12 weeks long and will be broken into phases. There will be two deload weeks where the workouts are designed to be less intense in order to help your body recover and to get the most out of your workouts. 

Here's the schedule:

We will complete a series of baselining exercises to help track progress through the summer.  You can see results here


The warm up and cool down are mandatory and should be completed before and after each training session. Do not skip anything in the warm up and cool down. This is part of your mobility and stability training and each piece is important to prepare you for your training session. 

Each session is broken into three parts: Warm up; Workout; and Cool Down. Each page will walk you through the different parts of the workout and use your own stop watch or the one on the page to time your rest. There is a video to show you how to do each exercise. 

Here are the key terms to help you 

Super Sets/Blocks - Exercises will usually have a letter and a number before the exercise name. These are called 'super sets' and it indicates exercises that will be done together before moving on to the next super set or block. For example, exercises A1, A2, and A3 are to be completed together (including the rest) before moving on to super set/block B.

Sets - This indicates how many times you'll run through a super set. 

Reps - This is how many times you'll complete the exercise or how many repetitions.

Tempo - This is your speed of movement, and will always be dictated by three numbers. The first number is the eccentric, or lowering, portion of your lift. The second number will be the isometric, or holding, portion of your lift. The third number is the concentric, or lifting, portion of your lift. For example, a 6-0-0 squat would be a 6-second lower, with no hold at the bottom, and then lifting up as fast as you can (ideally less than one second), a 0-3-0 squat would be a quick lower, with a 3-second hold at the bottom, and then lifting up as fast as you can, while a 2-0-2 squat would be a 2-second lower, with no hold at the bottom, and a 2-second lift. These are all common tempos that you’ll see in your program.

If an exercise has a tempo listed as “N/A” this either means that the exercise is meant to be done as explosively as possible (like a sprint) or is a hold for the entirety of the movement (like a plank).

Rest - This is your time in between exercises and sets. If there is a superset (“A1” movement and “A2” movement), the rest time with A1 will be performed before you perform A2. The rest with A2 will be the rest performed before you go back to perform A1or move onto the next super set/block.

If you want to improve something, you measure it. Tracking your workouts is a key part of building a habit and building accountability. Our team goal is to complete 3 workouts per week, and this is how we'll track our progress.

At the end of each session, there will be a 'Track Workout' button. This will take you to a simple form where you will choose your name. The workout will be selected for you and the date will be automatically submitted with your tracking. Click submit and you're done. Contact coach if there's a problem.

If you complete a workout other than the ones provided, you should still submit tracking. Go to 'Tracking' in the menu and choose 'Other'. Answer a few questions about the workout and click submit.

This program includes all body weight exercises. If you can't do a certain exercise or want some variety, you can find substitutes here

Hockey requires a unique skill set compared to any other sport. The blend of speed, strength, and conditioning needed to be successful means that the training needs to be extremely specific.

This method is broken into three different styles of training:

Max Effort (Quick Twitch A)

Monday of each week is a Max Effort training day. This will be your lowest volume but highest intensity (load) training day. The goal of this day is to improve the force producing capabilities of your fast-twitch muscle fibers. To maximize the benefits, you’ll also be performing linear warmups, linear plyometrics, and high-intensity conditioning on these days.

Dynamic Effort (Quick Twitch B)

Wednesday of each week is always a Dynamic Effort training day. The goal of this day is to improve the speed of contraction of your fast-twitch muscle fibers. This day’s volume will still be low, but the intensity will be high due to speed rather than load. If you’re on the fence about a certain weight to lift on your Dynamic Effort days, you should lean towards choosing the lighter weight and moving it with more speed. Paired with your Dynamic Effort days will be elastic warmups, sprinting, and low intensity conditioning.

Repetition Effot (Quick Twitch C)

Friday of each week will be a Repetition Effort training day. Moderate loads will be utilized during this method, but the volume and time under tension will be the highest of the week. The goal is to improve work capacity, increase hypertrophy, and stimulate the production of growth hormone in the body. Along with your repetition effort training, you will perform lateral warmups, lateral plyometrics, and high-intensity conditioning.

Edge Work

Tuesday and Thursday of each week will be your Edge Work days. The goal of these “low” days is to allow your nervous system 48 hours to recover from being stressed on the “high” days due to load, speed, or metabolic stress. Because of this, these days, the focus will revolve around hip, core, neck, and lower leg strength. These are often overlooked areas in a typical program that will give you an edge over your opponents. These days, the program will also include aerobic conditioning. Not only is aerobic conditioning less stressful on the body and nervous system, but an increase in aerobic conditioning allows for better blood flow, which leads to more nutrients being delivered to the areas that need it, and an increase in the parasympathetic nervous system, also known as “rest and digest.”

Off Days

Saturdays and Sundays will be completely off in this program. Friday is the hardest day because of the volume included, and we’ve accounted for that by giving two full days off to allow the body to bounce back for Monday’s session.