Train Like a Real Athlete: Build Strength, Speed, Power & Elite Conditioning in 9–12 Weeks
WHAT IS YOUR PRIMARY GOAL?
Strength
Increase maximal force and structural strength that immediately improves puck battles, net-front play, balance, and stride power.
Size
Build mass that translates to more explosiveness, resilience, and ice presence — without hurting your speed.
Speed
Increase first-step quickness, elite acceleration, top-end speed, and stride efficiency.
Power
Build max explosiveness — shooting, skating, accelerating, stopping, and cutting with more force.
Vo2 Max
Boost your ability to maintain high effort and recover rapidly between plays.
Lactate Threshold
Delay fatigue during repeated high-intensity skating, forechecking, backchecking, and special teams.
WHY IT WORKS FOR HOCKEY
Hockey Isn’t Bodybuilding. Hockey Isn’t Track. Hockey Isn’t CrossFit.
It’s a unique sport, demanding strength, power, speed, and elite conditioning simultaneously.
Your programs use the Hockey Performance System™, built around:
Periodized 9–12 week cycles optimized for in-season, off-season, or pre-camp prep
Explosive power development (plyos, jump patterns, rotational force)
Transfer-focused strength work for skating speed and contact resilience
Conditioning zones tailored to hockey: Aerobic base → Anaerobic power → Max effort repeats
Real-world progressions you can track weekly
Christophe Fillion- NCAA D1 Champion and Ghost Athlete
TRUSTED BY HOCKEY PLAYERS WORLDWIDE
"I couldn't beleive how much faster I was on the ice."
Christophe Fillion
NCAA Champion & Current Pro
"I built speed, strength, and power together, crazy fast."
Mark Duzhak
Swedish J20
"Working with Jamie and his team got me in the best shape of my career."
Dylan Wells
Current Pro
Choose Your Program
STRENGTH PROGRAM
(9 WEEKS)
Become the Strongest Player on the Ice.
3-4 structured training days per week
Progressive overload template specific to skating biomechanics
Upper & lower body power sessions
Hip/ankle/knee stability work (injury prevention)
Ideal For: Defensemen, power forwards, bigger-bodied players, or anyone losing physical battles.
SIZE PROGRAM
(9 WEEKS)
Add Lean, Useful Muscle (Not Bulk That Slows You Down).
Hypertrophy built for hockey
Recovery strategies to maximize muscle growth
Functional accessory work to maintain mobility
Weekly progressions
Ideal For: Defensemen, power forwards, bigger-bodied players, or anyone losing physical battles.
SPEED PROGRAM
(9 WEEKS)
Get Faster — Period.
Mechanics optimized for hockey athletes
Overspeed and resisted sprint training
Lateral movement and change-of-direction work
Plyometric progressions for explosive skating
Ideal For: anyone wanting faster breakaways and quicker on the ice.
POWER PROGRAM
(12 WEEKS)
Become an Explosive, Unpredictable, High-Impact Player.
Power-focused strength training
Jump progressions (vertical, horizontal, lateral)
Rotational power sessions (shot speed specific)
Neural priming for game-day readiness
Ideal For: Anyone need more explosiveness for faster acceleration, harder shots, and quicker directional changes.
VO2 MAX PROGRAM
(12 WEEKS
Outwork Everyone Every Shift.
Multiple aerobic progressions
Tempo intervals + VO2 max test + retest
Conditioning targeting shift-style demands
Heart-rate guided training zones
Ideal For: Anyone who gas out too quickly and need a bigger engine to stay effective through long shifts and full games.
LACTATE THRESHOLD PROGRAM
(12 WEEKS)
No More Heavy Legs
Threshold interval training
Anaerobic power + anaerobic capacity blocks
“Game-speed repeatability” conditioning
Testing protocols
Ideal For: Athletes who can go hard once but fade on repeated high-intensity efforts and need better shift-to-shift stamina.
FAQ
Can I combine programs?
Yes, but we don't recommend it. Each program is built to maximize one adaptation. Mixing slows results. It is better to complete one program before starting another.
If you would like to improve in multiple areas, checkout our Complete Performance Program.
What equipment do I need?
Standard gym: squat rack, barbell, dumbbells, cables, (optional: bike, rower, ski erg, sled).
Can I run these in-season?
Yes, each program is designed to work all year.
Are the programs beginner-friendly?
We recommend athletes no younger than 12 perform our programs.
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