Become the Strongest, Fastest, Most Dominant Player on the Ice.
Train Like a Real Hockey Player: Build Strength, Speed, Power & Elite Conditioning in 9–12 Weeks
WHAT IS YOUR PRIMARY GOAL?
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Strength
Increase maximal force and structural strength that immediately improves puck battles, net-front play, balance, and stride power.
Size
Build mass that translates to more explosiveness, resilience, and ice presence, without hurting your speed.
Speed
Increase first-step quickness, elite acceleration, top-end speed, and stride efficiency.
Power
Build max explosiveness, shooting, skating, accelerating, stopping, and cutting with more force.
lactic threshold
Delay fatigue during repeated high-intensity skating, forechecking, backchecking, and special teams.
Why our programs work
Hockey isn't bodybuilding. Hockey isn't Track. Hockey isn't Crossfit.
It's a unique sport. Demanding strength, power, speed and elite conditioning simultaneously.
Christophe Fillion - NCAA D1 Champion, Pro Hockey Player, Ghost Athlete
Our programs use out Hockey Performance System, build around:
✅ Periodized 9–12 week cycles optimized for in-season, off-season, or pre-camp prep
✅ Explosive power development (plyos, jump patterns, rotational force)
✅ Transfer-focused strength work for skating speed and contact resilience
✅ Conditioning zones tailored to hockey: Aerobic base → Anaerobic power → Max effort repeats
✅ Real-world progressions you can track weekly
Choose your Program
9 Weeks
Become the strongest player on the ice.
Strength Program
3-4 structured training days per week
Progressive overload templates, specific to skating biomechanics
Upper and lower body power sessions
Hip/ankle/knee stability work (injury prevention)
Ideal For: Anyone losing physical battles on the ice.
9 Weeks
Add lean, useful, functional muscle.
Size Program
Hypertrophy build to hockey
Recovery strategies to maximize muscle growth
Functional accessory work to maintain mobility
Weekly progressions
Ideal For: Anyone who needs to add muscle to their body.
9 Weeks
Get faster, period.
Speed Program
Mechanics optimized for hockey
Overspeed and resisted sprint training
Lateral movement and change of direction work
Plyometric progressions for explosive skating
Ideal For: Anyone who needs to get faster on the ice.
12 Weeks
Become an explosive, high impact player.
Ideal For: Anyone need more explosiveness for faster acceleration, harder shots, and quicker directional changes.
Power Program
Power-focused strength training
Jump progressions (vertical, horizontal, lateral)
Rotational power sessions (shot specific)
Neural priming for game-day readyness
12 Weeks
Outwork everyone, every shift.
Vo2 Max Program
Multiple aerobic progressions
Temp intervals + VO2 max test + retest
Conditioning targeting shift-style demands
Heart-rate guided training zones
Ideal For: Anyone who gases out too quickly and needs a bigger engine to stay effective through long shifts and games.
12 Weeks
No more heavy legs.
Lactate Threshold
Threshold interval training
Anaerobic power + anaerobic capacity blocks
"Game-speed" repeatability conditioning
Testing protocols
Ideal For: Athletes who can go hard once but fade on repeated intensity efforts and need better shift to shift stamina.
TRUSTED BY HOCKEY PLAYERS WORLDWIDE
Christophe Fillion - NCAA Champion & Current Pro
"I couldn't believe how much faster I was on the ice."
Mark Duzhak - Swedish J20
"I built speed, strength, and power together, crazy fast."
Dylan Wells- Current Pro
"Working with Jamie and his team got me in the best shape of my career."
FAQs
Can I combine programs?
Yes, but we don't recommend it. Each program is built to maximize one adaptation. Mixing slows results. It is better to complete one program before starting another.
If you would like to improve in multiple areas, checkout our Complete Performance Program.
What equipment do I need?
Standard gym: squat rack, barbell, dumbbells, cables, (optional: bike, rower, ski erg, sled).
Can I run these in-season?
Yes, each program is designed to work all year.
Are the programs beginner friendly?
We recommend athletes no younger than 12 perform our programs.
