01 — Look Inside

See a real session.

This is exactly what you get — one real session from DOMINATE, pulled straight out of the program (Day 1 of Week 7, a peak week). Real demo videos, sets, reps, and coaching notes. Eight weeks of these, built for a trained 19–39 athlete chasing real power and speed.

Tap any exercise below to watch the demo

BLOCK 2 · POWER REALIZATION · WEEK 7 · PEAK VOLUME

DAY 1Mon

Lower-Body PowerReactive Vertical · Max-Velocity · Posterior

1 RAMP Warm-Up8–10 min

R

Raise~2 min

Raise core temperature, heart rate, and blood flow.

A

Activate~2–3 min

Switch on glutes, adductors, and the deep core that stabilize every skating stride.

M

Mobilize~2–3 min

Open the hips, groin, ankles, and t-spine through the ranges skating demands.

P

Potentiate~2 min

Prime the nervous system for fast, forceful output with a few crisp, sub-maximal efforts.

2 CNS Primer8–12 min

01 Pogo Hops

3×12 X · stiff · crisp REST 40s

Stiffer and faster than Block 1 — prime elastic ground contact.

02 Low Box Hop-Up — Stick

4×3 X · stick · sub-max REST 45s

Jump up, land soft and frozen on the box. Grooves the reactive landing.

03 Lateral Bound — Stick

3×4/side X · stick 2s · sub-max REST 45s

Lateral element of the day. Land and freeze on the outside leg.

3 Power / Speed15–22 min

01 Depth Jump (Low Box)

6×3 X · min contact · max intent REST 90s+ (full)

Shock method. Step off, hit the ground, leave it instantly. Minimal ground time is the goal.

02 Contrast Jump

6 pairs X · max intent · heavy · max intent REST 2–3 min

Heavy banded squat → unloaded max jump. The clearest expression of PAP in the program.

03 Flying 10m Sprint

6×(20m+10m) max velocity REST full (2–3 min)

20 m run-in, then 10 m flat-out flying. This is top-speed work — fully recover between reps.

04 SL CMJ Stick

4×3/side X · stick · max intent REST 75s

Keep single-leg power honest while the bilateral work gets reactive.

4 Strength15–20 min

01 Bulgarian Split Squat

4×8/side 20X1 · heavy · 8 — drive fast REST 75s

Heavier intent, explosive concentric. Strength that feeds the jumps.

02 SL RDL (Banded)

4×8/side 30X1 · heavy · 8 REST 60s

Fast hip snap on the way up. Protect the hamstring at top speed.

03 Copenhagen Plank (Long)

3×40s/side iso · 8 REST 45s

Adductor #1. Long lever, top foot on the box — the test, trained.

04 Pallof March

3×10/side slow · medium · 7 REST 45s

Anti-rotation under a moving base. March tall, do not let the band twist you.

5 Energy Systems8–14 min

01 Repeat Sprint Ability

8×20m max — alactic REST walk-back (full)

Maintain top-end output. Keep every rep flat-out.

6 Cool-Down3–5 min

C

Cool-Down~3–5 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.

DOMINATE isn’t a template from the internet. Every session was periodized by Coach David Ciboch — M.Ed. Sport Science, a decade of coaching through to the UAE National Ice Hockey Team, built for adult players who want their training to actually transfer.

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 and power — written for a trained 19–39 player, not a beginner.

32 Coach-Built Sessions

Four sessions a week for eight weeks, each 60–75 minutes. Every session runs the same six-block architecture — 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.

6 Combine Tests

Six measurable, pro-style combine tests — a real number to beat at Week 1, 4 and 8. No guesswork, just proof.

Easier & Harder Scaling

Every move comes with a simpler version and a harder version — so you can match the intent to the day, fresh or fatigued.

The RAMP Warm-Up

A built-in 8–10 minute warm-up before every session — Raise, Activate, Mobilize, Potentiate — that primes your nervous system so the fast, powerful work is actually fast and powerful.

Full Glossary & Notes

Plain-English coaching notes and the science behind every block — so you know exactly what you're training, and why.

03 — The Plan

The 8-week journey.

Two four-week blocks — block periodization on the force–velocity curve. Volume climbs to a peak, then unloads, so you arrive at each test sharp, not buried.

Block 1Weeks 1–4

Specific Prep

Intensive plyometrics, banded contrast strength, resisted and hill acceleration, alactic capacity, and weekly rotational power. Volume builds Week 1→3, then Week 4 deloads and you re-test.

Block 2Weeks 5–8

Power Realization

Reactive and shock plyos, max-velocity sprinting, reactive change-of-direction, and shift-simulation conditioning. Volume builds Week 5→7, then Week 8 tapers into the final combine.

Power = force × velocity. Block 1 lifts the force end, Block 2 extends the velocity end — so your whole curve shifts up and to the right. More power in every stride, and every shot.

Week 4Deload + mid-block test

Week 8Taper + final combine

04 — A Week

The weekly rhythm.

Four sessions a week, with at least 48 hours between the two intensive lower-body days. The four days rotate focus so every quality gets trained — and nothing burns out.

Day 1

Lower-Body Power

Vertical, linear, and posterior-chain power — the explosive base of every stride and first step.

Day 2

Upper-Body Power

Push, pull, and anti-rotation core — upper-body power and the trunk that transfers it to the ice.

Day 3

Lateral Power

Speed, agility, and adductor focus — the edges, cuts, and lateral explosiveness that beat defenders.

Day 4

Full-Body Power + Energy

A lower-CNS, sustainable fourth day — full-body power plus the energy work that holds up late in games.

At least 48 hours sits between the two intensive lower-body days — power is built on quality, and quality needs recovery.

From trained players who wanted real, testable speed and power — with bands, a pull-up bar, and bodyweight.

★★★★★

I'm 31 and faster than I was at 25. My CMJ and 10m both moved in eight weeks — and I did the whole thing with bands in my basement.

M

Marcus T.

Beer-league · ex-junior

★★★★★

The science is actually explained, so I trust it. My first step is back, and my groin finally holds up a full game. This is the off-ice work I was missing.

D

Dan P.

Semi-pro player

★★★★★

No barbell, no gym, real results. My 5-10-5 and top speed both improved — exactly the speed and power work my game needed, and I can do it anywhere.

A

Alex F.

Adult AAA player

07 — The Kit

No barbell. No gym.

Deliberately minimal. Variable band tension plus contrast methods is a genuinely good way to train power — a design choice, not a compromise.

Loop resistance bands
A pull-up bar (any doorway)
A box or bench
An open stretch for sprints

No barbells, no plates, no gym — it goes anywhere. And it pairs cleanly with any barbell strength work you already do.

08 — How It Trains

Built to peak.

01

Force, then velocity. Block 1 builds the strength end of your power; Block 2 turns it into speed. That's block periodization on the force–velocity curve — the right adaptation, in the right order.

02

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

09 — Questions

Good to know.

No. It assumes you already train and skate — there's no learn-to-lift hand-holding. It's a focused speed-and-power block for a trained 19–39 athlete. Easier and harder scaling is built in, but the intent is high.

No. Bands, your bodyweight, and a doorway pull-up bar — no barbells, no plates, no gym. It goes anywhere: home, garage, or a field. The sprint tests just need a longer open stretch. It also pairs cleanly with any barbell strength work you already do.

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 60–75 minutes, four times a week. Every session runs the same six-block architecture, warm-up included. Run them in order; the plan does the thinking for you.

Trained with intent, yes — real, testable change: a few centimetres on your jumps, hundredths off your sprints, a sharper 5-10-5, and a groin that holds longer. Small on paper, large on the ice. It's a sharpening, not a transformation — the six combine tests prove it.

No — and waiting for a "perfect" start date is the real mistake. If a full 8 weeks fits before your season, you arrive at opening night 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 games (drop to two or three sessions in heavy 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.

DOMINATE.

Train like the elite.

There’s still time — if you start now.

See a real session.

Coached at the national-team level.

Everything you need to get faster.

32 Coach-Built Sessions

Video for Every Exercise

6 Combine Tests

Easier & Harder Scaling

The RAMP Warm-Up

Full Glossary & Notes

The 8-week journey.

Specific Prep

Power Realization

The weekly rhythm.

Lower-Body Power

Upper-Body Power

Lateral Power

Full-Body Power + Energy

Progress you can measure.

Vertical Jump — CMJ

Broad Jump

10m Sprint

30m Fly Sprint

5-10-5 Pro-Agility

Copenhagen Plank

Trusted by serious players.

No barbell. No gym.

Built to peak.

Good to know.

Faster. More powerful.

Not sure yet? Start free.