8-Week Off-Ice Program · Ages 15–18

COMPETE.

The off-ice engine that shows up on the ice — speed, power, and the will to compete.

The off-ice work for a serious 15–18 player. COMPETE makes you faster, more powerful, more durable, and harder to play against — with bands, bodyweight, and dumbbells. The engine that shows up in your stride, your first step, and your third period.

★★★★★ Trusted by serious players · 1,000+ athletes coached worldwide
Built by a national-team coach 32 coach-built sessions Video for every move 30-day money-back
Compete off-ice training program box — ages 15 to 18
The complete system

For juniors who are serious.

8 weeks · 32 coach-built sessions · bands, dumbbells & a box. The off-ice speed, power, and conditioning engine that pairs with your gym work — never replaces it.

Get the Program — $79
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Complete System
The Season Clock

There’s still time — if you start now.

Eight weeks fits between today and puck drop. Start this week and you walk into day one of the season at your peak — tested, faster, and harder to play against.

TodayWeek 1 begins
Week 4Deload + re-test
Week 8Peak + final test
SeasonPuck drop
Start Week 1 Today — $79
Instant access — the first session can happen tonight.
01 — Look Inside

See a real session.

This is exactly what you get — one real session from COMPETE, pulled straight out of the program (Day 4 of Week 3, a peak week). Real demo videos, sets, reps, and coaching notes. Eight weeks of these, built for a 15–18 athlete training to compete.

Tap any exercise below to watch the demo
BLOCK 1 · FOUNDATION & SPEED · WEEK 3 · PEAK
DAY 4Sat
Max-Velocity & CompeteTop speed · Contrast · Engine
1 RAMP Warm-Up10 min
R
Raise~2 min

Lift the heart rate, temperature, and blood flow.

A
Activate~2–3 min

Switch on the glutes, groin, and deep core that steady every stride.

M
Mobilize~2–3 min

Open the hips, groin, ankles, and upper back through the ranges skating demands.

P
Prime~2 min

Wake up fast, coordinated movement with a few crisp, near-maximal efforts.

2 Speed & Power14–18 min
01 30m Fly Sprint
3×30m top speed REST 2–3 min
Long run-in, then hold top speed through 30m. Tall, relaxed, fast turnover.
02 Contrast Jump
4 sets · 3+3 X · heavy then light REST 2 min
A few banded jumps, short rest, then free jumps at max intent. Feel the spring.
3 Main Work22–28 min
01 DB Thruster
3×8 X · drive REST 75s
Drive the legs and press in one chain. Strong, unbroken, upright.
02 SL DB RDL
3×6/side 3011 · heavy REST 60s
Heavier one-leg hinge, flat back, balanced. Square hips, slow control.
03 Pallof March
3×8/side brace REST 40s
March tall against the band, trunk locked, no twist.
04 Farmer + Suitcase Complex
2 rounds tall · loaded REST 60s
Farmer then single-side carry without stopping. Stay tall and braced throughout.
4 Compete & Finish8–12 min
01 Repeat Efforts — Shift Simulation
5×30s shift REST 50s
Shift-length bursts on short rest. Train to repeat your power like a real shift.
5 Cool-Down4–6 min
C
Cool-Down~4–6 min

Easy, unhurried stretches — slow the breath and let the heart rate settle.

Coach David Ciboch, M.Ed. Sport Science, performing a barbell squat
Coach David CibochM.Ed. Sport Science · National-Team S&C
Who built this

Coached at the national-team level.

COMPETE isn’t a template from the internet. Every session was periodized by Coach David Ciboch — a decade of coaching from youth development to the UAE National Ice Hockey Team, applied to the exact window where off-ice work starts separating players.

  • Master’s Degree (M.Ed.) — PE & Sport Science
  • Certified Strength & Conditioning Coach
  • Former National Team Coach — UAE Ice Hockey
  • 1,000+ athletes developed across 30+ countries
02 — What's Inside

Everything you need to get faster.

A complete, coach-built block of off-ice speed, power, and conditioning — written for a serious 15–18 player, not a generic gym template.

32 Coach-Built Sessions

Four sessions a week for eight weeks, each about 55–70 minutes. Every session follows the same five-part shape — just run them in order.

Video for Every Exercise

No guessing what a move looks like. Every single exercise links to a clean demo video you can copy in seconds.

5 Skill-Check Tests

Five simple, measurable tests — a real number to beat at Week 1, 4 and 8. Progress you can actually see, not just hope for.

Easier & Harder Scaling

Every move comes with a simpler version and a harder version — so it fits whether you're new to structured off-ice work or already training hard.

The RAMP Warm-Up

A built-in 10-minute warm-up before every session — Raise, Activate, Mobilize, Prime — that doubles as your daily mobility and groin-prep work.

Full Glossary & Notes

Plain-English coaching notes and a complete glossary — so you know exactly what to do, and why, on every single rep.

03 — The Plan

The 8-week journey.

Two four-week blocks. Intensity climbs to a peak, then unloads — so you arrive at each checkpoint sharp and fast, not buried.

Block 1Weeks 1–4

Build the Base

Sprint mechanics, acceleration, and elastic bounds at full intent — backed by single-leg strength and a hockey conditioning base. Intensity builds Week 1→3, then Week 4 deloads and you re-check.

Block 2Weeks 5–8

Peak & Compete

Full-amplitude and reactive plyometrics, contrast power, max-velocity sprinting, and change-of-direction — finished with competition. Intensity peaks Week 6→7, then Week 8 tapers into the final checkpoint.

Block 1 builds the speed-and-strength base; Block 2 extends the power and top-end — so the whole athlete shifts up and to the right. A faster, more explosive player who can repeat it all game.
Week 4Deload + re-check
Week 8Taper + final checkpoint
04 — A Week

The weekly rhythm.

Four sessions a week. The four days rotate focus — straight-line speed, upper & core, lateral power, and the engine — so the whole athlete gets built, with nothing missed.

Day 1

Linear Speed & Lower Power

Acceleration, sprint mechanics, and knee- and hinge-dominant strength — the straight-line burst and the legs that drive it.

Day 2

Upper, Rotation & Core

Push, pull, rotate, and brace — the upper body and trunk that win battles and transfer power to the ice.

Day 3

Lateral Speed & CoD

Lateral push, bounds, and groin durability — the edges, cuts, and side-to-side explosiveness hockey lives on.

Day 4

Max-Velocity & Compete

Top-end speed, full-body power, and conditioning — the engine that still fires in the third period.

Four training days a week, with rest scheduled in — you train hard, then recover harder. That's where the gains land.
05 — Proof

Progress you can measure.

Five simple tests — every one gives you a number to beat. Do the same five, in the same order, three times: Week 1, Week 4, and Week 8. No gym needed.

01+10–25 cm

Broad Jump

Horizontal power
Wk 1
Wk 8
02Faster

20m Sprint

Acceleration
Wk 1
Wk 8
03Faster

20m Flying Sprint

Top-end speed
Wk 1
Wk 8
04+20–45 s

Wall Sit

Lower-body strength-endurance
Wk 1
Wk 8
05+15–40 s

Hanging / Bar Hold

Grip & shoulder endurance
Wk 1
Wk 8

Your engine,
measured.

Re-test at Week 1, 4 and 8 and watch every number climb — that's your off-ice work, proven.

06 — Players

Trusted by serious players.

From players and parents who wanted real off-ice speed and power — built for hockey, not bro-gym filler.

★★★★★

My acceleration and top speed both jumped — I felt it at tryouts. The conditioning days are brutal in the best way; I don't fade in the third anymore.

T
Tyler R.
U18 AAA player
★★★★★

Recruiters notice explosiveness. Eight weeks of this and my son's first three strides are a different gear — and he does it at home with bands and dumbbells.

K
Karen B.
Hockey mom
★★★★★

Finally off-ice work actually built for hockey, not bro-gym stuff. It pairs perfectly with my lifting — this is the speed and power half I was missing.

J
Jordan M.
Junior player
07 — The Kit

No barbell. Goes anywhere.

Minimal on purpose — this program goes anywhere. Bands, dumbbells, a box, and open space build a serious off-ice engine.

  • Loop resistance bands
  • Light–moderate dumbbells
  • Pull-up bar (optional)
  • A low box or bench
  • Space to move
  • An open stretch for sprints

Done at home, in a garage, or at a field. This is your speed, power & conditioning work — pair it with your barbell strength work when you can.

08 — How It Trains

Built to peak.

01

Full intent, every rep. Speed and power only improve when you're fresh and firing. We program quality over grinding — short, fast, maximal efforts with real rest between them.

02

Peak, then unload. Intensity climbs for three weeks, then deliberately backs off. Weeks 4 and 8 deload so you arrive at every checkpoint sharp and fast — not buried under fatigue.

09 — Questions

Good to know.

No — and it's not meant to. This is the off-ice speed, power, and conditioning engine, built with bands, bodyweight, and dumbbells. It won't build a maximal back-squat or deadlift — that needs a barbell. Pair it with your gym strength work when you can; together they're a complete program.
No gym required. Bands, dumbbells, a box, and open space — it goes anywhere: home, garage, or a field. The sprint tests just need a longer open stretch.
It's a clean, interactive web program you open on any phone, tablet, or laptop — with a demo video built into every exercise. No PDF to lose, no app to install. Buy once and it's yours forever.
About 55–70 minutes, four times a week. Every session follows the same five-part shape and includes the built-in RAMP warm-up. Run them in order; the plan does the thinking for you.
Trained with intent, yes — measurably faster, more explosive, more powerful side-to-side, and better conditioned, and the five skill-check tests prove it in real numbers. The one thing it won't do is build a maximal squat — that's barbell work.
No — and waiting for a "perfect" start date is the real mistake. If a full 8 weeks fits before your season, you arrive at day one at your peak. If the season starts sooner, the first weeks of speed and power work still show up on the ice within a month — and the program runs fine alongside early-season practices (drop to two or three sessions in heavy game weeks). Every week you wait is a week of the season played without it.
You're covered by a 30-day money-back guarantee. Try it, run the first sessions, and if it isn't right for you, just email us and we'll refund you — no hassle.
Founding Launch Price · Limited

Be harder to play against.

Eight weeks to a faster, more explosive, better-conditioned player — the off-ice engine that shows up every shift.

$159$79
One-time · yours forever
32 coached sessions — about $2.47 each. A single private S&C session costs more than the whole program.
Get COMPETE
Instant access Works on any device 30-day money-back
Programmed by Coach David Ciboch — M.Ed. Sport Science · National-Team S&C

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