FAQs

1. Complete your SpeedStack A and SpeedStack B sessions first. Add SpeedStack C if you can and be sure to leave 24 hours between each workout to ensure good recovery. 

2. You can do as many SKILLS sessions as you like in a week and you can combine with your other workouts if you like.

This program is 12 weeks long and will be broken into 4 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:

• Phase 1 (June 2nd - June 15th) 

• Phase 2 (June 16th - July 13th)

• Deload Week (July 14th - 20th)

• Phase 3 (Aug 11th - Aug 24th)

• Deload Week (Aug 25th - Aug 31st)

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

• Beep Test

• Push Ups

• Agility (5-10-5)

• Sit Ups

• Sprint 20yd

• Pulls ups

• Vertical (TBD)

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. 

Who should follow the gym training version?
The gym program is designed for players aged 14 and up. If you're 12 or under, stick with the Body Weight version, which is safer and better suited for your stage of development.

How do I know how much weight to use?
Start with a weight that feels challenging but lets you keep good form for all your reps. A good rule: you should finish the set feeling like you could do 2–3 more reps.

Should I increase the weight each week?
Yes! This is called progressive overload. As you get stronger, aim to increase the weight slightly each week—but don’t rush it. Small, steady progress is better (and safer) than going too heavy too fast.

How should I track my weights?
Use the tracking link at the end of each workout. You'll need to keep separate track of your weight since the tracker isn't set up to do this. Tracking helps you see your progress and reminds you what to beat next week.

What if I don't have access to all the equipment?
No problem—do the Body Weight workouts if you don't have access to the equipment. You can move between the GYM and the Body Weight workouts. What most important to do DO SOMETHING. 

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 minimum 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.

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.

What’s the training method behind this program?
This program uses a system called the Speed Stack, which mixes workouts focused on speed, strength, size, and stability—each designed to help you move better and play harder.

Why is it split into phases?
The program runs for 12 weeks over 4 phases, each one building on the last. This keeps your body from burning out and helps you get stronger, faster, and more explosive over time.

Why are some days harder than others?
It follows a high/low day model—some days push you hard, others let you recover. That balance helps you train smarter, not just harder.

Bottom line: Every workout has a purpose. Stick to the plan, stay consistent, and you’ll be in top shape by the time the season starts.

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.

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