The 12-Week
Elite Junior ProgramFor Ages 15–18

This is the off-season program built for the years that matter most — when junior hockey players either separate themselves from the pack or get left behind by it. The years when scouts watch. When line spots get earned. When the difference between a good summer and a great one is measurable in October.

Twelve weeks. Forty-eight sessions. The same coaching framework used at the NCAA D1, CHL, and elite European junior level — written so you can run it from your driveway, garage, or backyard with bands and bodyweight only.

What's included.

• 01
  3 four-week blocks

  Foundation → Specific Prep → Power Realization. Built on block periodization, not random workouts.

• 02
  Six-block session architecture

  RAMP · Primer · Power · Strength · Energy Systems · Cool-Down. Every session, every time.

• 03
  Reactive plyometrics, resisted sprints, contrast/complex training

  The methods that actually move the needle on hockey-specific speed.

• 04
  7-test combine battery with mid-block checkpoints

  Vertical jump, broad jump, 10m sprint, 5-10-5 pro-agility, single-leg symmetry, Copenhagen, Pallof iso.

• 05
  The non-negotiables for hockey transfer

  Adductor work twice weekly · single-leg ≥40% of lower-body volume · anti-rotation core every session.

• 06
  Recovery & lifestyle protocols

  Sleep, nutrition, mindset — because the work that doesn't get done off-the-page is what costs you the gains.

• 07
  Full exercise glossary & progression library

  Every exercise documented, every progression mapped.

• 08
  Sub-maximal testing only

  No 1RM, no max-velocity sprints, no joint risks you don't need. Smart development, not reckless training.

Realistic expected gains across twelve weeks:

4-8 cm vertical jump · 15-25 cm broad jump · 0.15-0.30 sec on 10m sprint · 0.20-0.40 sec on 5-10-5 agility · measurable single-leg symmetry · noticeably more durable through full-game shifts.

If you train this program for twelve weeks the way it's written, you will skate faster, hit harder, recover quicker between shifts, and feel measurably more athletic at season open. The numbers will prove it.