The Pro Method: Off Ice Strength and Conditioning for Elite Hockey Players

12-Week Off-Season Strength & Conditioning Program for Elite Hockey Players

Train Like the Pros — Built by a Pro Who Learned from the Best

This is not a generic off-season program. It’s a 12-week battle-tested training system designed to help serious hockey players dominate next season.

What Makes This Program Different?

I played over 10 years of professional hockey — and I know firsthand what it takes to get to the next level and stay there. Early in my career, I had the privilege of interning at Gary Roberts High Performance Training in Toronto — where I learned directly from Gary and his elite team as they trained NHL stars like:

• Connor McDavid
• Steven Stamkos
• Mark Scheifele

I took everything I learned from those experiences, along with my Exercise Science degree and built a complete, structured 12-week off-season training plan designed to help you show up faster, stronger, and more explosive than ever.

What You’ll Get:

• A Full 12-Week Off-Season Plan
  Divided into 4 progressive phases:
  • Weeks 1–2: Prep & Mobility
  • Weeks 3–6: Strength Development
  • Weeks 7–10: Power Training
  • Weeks 11–12: Speed & Conditioning
• Pro-Level Periodization
  Built around how real pros train — including progressive overload, supersets, tempo training, mobility, and conditioning.
• 5 Days of Training Per Week
  Including:
  • Lower body strength & power
  • Upper body strength & power
  • High-intensity cardio & sprint sessions
  • Explosive plyometrics
  • Full-body functional training
• Linked Video Demos
  Every key exercise includes a clickable YouTube demo for proper form and technique.
• Expert Coaching Cues & Explanations
  Including how to use tempo, rest periods, supersets, and warm-ups — so you’re not just lifting, you’re training smarter.
• Mobility & Warm-Up System
  A complete full-body warm-up routine to stay loose, prevent injury, and move better — based on what real athletes actually use.

Who It’s For:

• High-level Junior, NCAA, Prep School, or Pro players
• Off-season grinders who want more than just a bodybuilding split
• Coaches and strength trainers looking for a pro-level framework

Built from Experience — Not Theory

This program isn’t based on trends or fads. It’s based on real hockey performance methods used by the world’s best — and refined through a decade of pro-level playing experience.

If you’re serious about your career, don’t waste your off-season doing random lifts. Train like a pro — with the same mindset and structure used at the highest levels of the game.