01 — Look Inside

See a real session.

This is exactly what you get — one real session from SUSTAIN, pulled straight out of the program (Day 1 of Week 7, the peak week). Real demo videos, sets, reps, and coaching notes. Eight weeks of these, built to keep a 40+ athlete strong, springy, and durable.

Tap any exercise below to watch the demo

BLOCK 2 · EXPRESS & COMPETE · WEEK 7 · PEAK

DAY 1Mon

Power IntegrationPower · Posterior · Single-leg

1 Joint Prep & Mobility10–12 min

R

Raise~2–3 min

Lift the heart rate, temperature, and blood flow — gently. Use the no-hop, step-out versions if a knee or Achilles is cranky.

A

Activate~3 min

Switch on the glutes, groin, deep core, and the upper back that protects the shoulders.

M

Mobilize~3–4 min

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

P

Prime~2 min

Wake up coordinated movement with a few crisp, easy efforts — march the A-skip (no hop) if the Achilles is cranky.

2 Movement & Speed8–12 min

01 Drop Squat

3×4 X · stick REST 45s

Sharp drop into a strong, balanced stance. Freeze it.

02 Skater Hop — Stick It

3×4/side X · bound + stick REST 60s

A touch more push, still land soft and stick each one balanced.

3 Main Work15–20 min

01 Banded Squat Jump

4×4 X · moderate · soft REST 90s

Top (moderate) amplitude for the program, soft and silent landings, full reset. Still no max-impact pounding.

02 Lateral Skater Bound

3×4/side X · stick each REST 60s

Powerful sideways push, cover ground, land soft and STICK each one. No continuous rebounding.

03 DB RDL

3×8 3011 · light REST 60s

Hinge, light DBs down the thighs, flat back. Back bothers you? Switch to Banded RDL (lightest at the bottom).

04 Banded Standing Adduction

3×12/side groin REST 30s

Squeeze the inner thigh, control it back. Protect the groin.

05 Band Row

3×12 2011 · squeeze REST 45s

Anchor a band in front; drive the elbows back and squeeze the shoulder blades, tall chest — do not lean back. Pulling strength and posture insurance against all the forward-skating and pressing. Go to a heavier band as it gets easy.

4 Conditioning & Core14–17 min

01 Aerobic Circuit (Zone 2)

12–14 min easy · steady —

Easy, continuous low-impact cardio — brisk walk, easy bike or row, light marching / step-ups, or easy skipping. Keep it conversational: you can talk or nose-breathe the whole time (~60–70%). No stopping, no grind.

02 Banded Chop / Lift

2×8/side rotate · brace REST 40s

Pull the band diagonally across the body — high-to-low, then low-to-high — bracing so the trunk does not rotate. Control the return.

5 Cool-Down & Recovery5–8 min

C

Cool-Down~5–8 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.

SUSTAIN 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 veteran players whose priority is staying fast and staying healthy.

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 keep playing.

A complete, coach-built block of off-ice training — written for a 40+ body and how it actually recovers, not a generic gym plan.

24 Coach-Built Sessions

Three sessions a week (Mon/Wed/Fri) for eight weeks, each about 50–70 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 Durability Checkpoints

Five simple, measurable checkpoints — a real number to beat at Week 1, 4 and 8. Proof you're getting stronger and more durable, not just older.

Easier & Harder Scaling

Every move comes with a simpler version and a harder version — so it fits whether you're easing back in or still playing competitively.

The RAMP Warm-Up

A built-in 10–12 minute warm-up before every session — Raise, Activate, Mobilize, Prime — the difference-maker for a 40+ body: you walk out healthy, not sore the next day.

Full Glossary & Notes

Plain-English coaching notes and a complete glossary — so you always know what to do, why it's dosed that way, and when to back off.

03 — The Plan

The 8-week journey.

Two four-week blocks. Volume nudges to a peak, then unloads — twice — so you arrive at every checkpoint fresh and durable, not buried.

Block 1Weeks 1–4

Rebuild & Strengthen

Re-establish joint prep, mobility, balance, single-leg control, and band/bodyweight strength on durable tissue. Landing-led plyos only — no real jumps yet. Volume nudges Week 1→3, then Week 4 deloads and you re-check.

Block 2Weeks 5–8

Power & Sustain

Introduce moderate-amplitude power with soft landings, smoother near-top speed, and solo conditioning and core finishers. Volume peaks Week 7, then Week 8 tapers into recovery and the final checkpoint.

Block 1 rebuilds the movement and strength base; Block 2 extends moderate power and speed — so the whole athlete shifts up and to the right, without beating up the body. A faster, more durable player, built to keep playing.

Week 4Deload + re-check

Week 8Taper + final checkpoint

04 — A Week

The weekly rhythm.

Three sessions a week — Monday, Wednesday, Friday — with a full rest day between every one. The three days rotate focus so the whole athlete gets built, with nothing overloaded.

Day 1 · Mon

Strength & Quality

Hinge, single-leg, groin, and core — rebuilding strength on durable tissue, the foundation that keeps you on the ice.

Day 2 · Wed

Speed & Reactive

Linear mechanics, footwork, and core — keeping your feet quick and your first step alive.

Day 3 · Fri

Power & Express

Soft landings, deceleration, and posterior-chain power — moderate, joint-friendly explosiveness you can actually recover from.

A full rest day sits between every session — never back-to-back. After 40, tendons recover slower than muscle, so the Mon/Wed/Fri spacing is the program, not a suggestion.

Aerobic engine (VO2max)

Wk 1

Wk 8

Still fast.
Still here.

Re-test every few weeks and watch the numbers hold or climb — that's a body staying in the game.

06 — Players

Trusted by veteran players.

From players who plan to keep lacing up for years — and wanted off-ice training that respects a 40+ body.

★★★★★

47 and I just had my best season in a decade. My groin held all year and my first step is back. The Mon/Wed/Fri spacing is the part I didn't know I needed.

S

Steve W.

Beer-league · age 47

★★★★★

Finally a program that doesn't pretend I'm 25. Joint-friendly, band-based, and I'm not wrecked the next morning. My balance and single-leg strength are night and day.

R

Rob M.

Rec-league player

★★★★★

I do it in the basement with one band. Fewer aches, and I'm noticeably quicker on my edges. Worth it just to keep playing pain-free for years to come.

G

Greg H.

Old-timers league

07 — The Kit

No gym. No pounding.

Almost zero equipment, and deliberately joint-friendly. For a 40+ body, bands and bodyweight done with quality are exactly right — a design choice, not a compromise.

Loop resistance bands
Light dumbbells (optional)
A low box or bench
Space to move
An open stretch for sprints

The whole program runs on a band and your bodyweight; a light pair of dumbbells is an optional bonus, never required. No barbells, no heavy weights, no gym.

08 — Built to Last

Train smart.

01

Recovery decides. After 40, recovery and tissue tolerance — not work capacity — decide what you can train. Every session is dosed to make you better without beating you up.

02

Durability first. Joint prep, soft landings, and a full rest day between every session are non-negotiable. We build the player who's still fast at 45 — not the one who's hurt by week three.

09 — Questions

Good to know.

It's built for exactly that. Durability-first: joint prep, soft landings, band and bodyweight loading (light dumbbells optional), and a full rest day between sessions, with easier scaling on everything. As always, get a pre-participation check from your doctor — especially with any heart condition or ongoing joint pain.

No. Bands and your bodyweight run the whole program (light dumbbells optional) — no barbells, no gym, all doable at home. 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 50–70 minutes, three times a week — Monday, Wednesday, Friday, with a full rest day between. That spacing is part of the program: after 40, tendons need it. If the week gets squeezed, drop a session rather than doubling up.

Yes — you'll land cleaner, balance better, accelerate harder, and feel more durable, and the five checkpoints prove it. It's not about chasing 20-year-old numbers (that's how veterans get hurt) — it's about staying fast, strong, and on the ice, season after season.

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 moving your best. If the season starts sooner, the first weeks of mobility, strength, and speed work still show up on the ice within a month — and the program runs fine alongside early-season games (drop to two 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.

SUSTAIN.

Built to keep you on the ice.

There’s still time — if you start now.

See a real session.

Coached at the national-team level.

Everything you need to keep playing.

24 Coach-Built Sessions

Video for Every Exercise

5 Durability Checkpoints

Easier & Harder Scaling

The RAMP Warm-Up

Full Glossary & Notes

The 8-week journey.

Rebuild & Strengthen

Power & Sustain

The weekly rhythm.

Strength & Quality

Speed & Reactive

Power & Express

Progress you can measure.

Broad Jump

Iso Wall Sit

Copenhagen Plank — Long

Hanging / Bar Hold

Beep Test

Still fast.
Still here.

Trusted by veteran players.

No gym. No pounding.

Train smart.

Good to know.

Keep playing.

Not sure yet? Start free.

SUSTAIN.

Built to keep you on the ice.

There’s still time — if you start now.

See a real session.

Coached at the national-team level.

Everything you need to keep playing.

24 Coach-Built Sessions

Video for Every Exercise

5 Durability Checkpoints

Easier & Harder Scaling

The RAMP Warm-Up

Full Glossary & Notes

The 8-week journey.

Rebuild & Strengthen

Power & Sustain

The weekly rhythm.

Strength & Quality

Speed & Reactive

Power & Express

Progress you can measure.

Broad Jump

Iso Wall Sit

Copenhagen Plank — Long

Hanging / Bar Hold

Beep Test

Still fast.Still here.

Trusted by veteran players.

No gym. No pounding.

Train smart.

Good to know.

Keep playing.

Not sure yet? Start free.

Still fast.
Still here.