Twelve weeks. Built for the years when you can still train like a pro.
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You're skeletally mature. You can train hard. You can also injure yourself in ways an eighteen-year-old can't. This program accounts for both.
This is a real off-season power and speed plan for adult hockey players across the 19-39 age range — built to the same coaching standard used with senior pro and national-team athletes, with dedicated scaling for the 33+ sub-group whose connective tissue needs more time to recover than their muscles do.
Twelve weeks. Forty-eight sessions. About 65-75 minutes each. Bodyweight and bands only — no gym, no plates. That's not a compromise; it's a design choice. Variable band tension and the contrast methods built into this program are arguably better suited to power-speed development than fixed loads.
Foundation → Specific Prep → Power Realization. Built on block periodization.
RAMP · Primer · Power · Strength · Energy Systems · Cool-Down. Structured for transfer.
The full elite toolkit, made executable with bodyweight + bands.
Reactive strength index. Track measurable progress every 4 weeks.
19-25 high tolerance · 26-32 moderate · 33-39 managed loading. 9 specific modifications.
Adductor work twice weekly · single-leg ≥40% lower-body volume · rotational power every week · anti-rotation core every session.
Because at 30+, recovery is half the program. Sleep, stress, training-life balance.
Every exercise documented with options to match your level on any given day.
Realistic expected gains across twelve weeks:
4-8 cm vertical jump · 15-25 cm broad jump · 0.10-0.25 sec on 10m sprint · 0.05-0.15 sec on 30m fly · 15-25% RSI gain · measurably more powerful, more durable, harder to play against.
If you're 33+, read the AGE SCALING page before Week 1. It's the difference between training smart and grinding yourself into the ground.
"You can still train like a pro at 35. You just need a program that knows you're 35."
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