Get Information

OVERVIEW

P3 PLAYER PERFORMANCE PROGRAM - PHASES

PHASE 1 – 4

PHASE 1      APRIL 2 – 26

Building a solid foundation of aerobic and muscular endurance to improve overall resilience and recovery from high intensity competition

Movement Prep, Flexibility, Aerobic Power are all addressed in this first phase

4.5 hours / week in the gym

2 x 1 hour sessions on the ice / week

PHASE 2      APRIL 30 – MAY 30

Hypertrophy – Develop muscle mass needed for greater overall tolerance to counter rigors of the season

Max Strength – Enhance force production and its applicaiton through functional movements

Energy Systems

4.5 hours / week in the gym

2 x 1 hour sessions on the ice / week

PHASE 3      JUNE 4 – 2

The same strength components as Phase 2, but adding the additional ice time.

4.5 hours / week in the gym

3 x 1 hour sessions on ice/ week

PHASE 4      JULY 2 – AUG 23

Explosive Stength and Power – develop power in multi-directional planes through sport-specific plyometric and resistance training series

Max Speed – develop efficient sprint mechanics and change of direction tactics through acceleration and deceleration training to enhance separation speed.

Energy Systems – Anaerobic Alactic

4.5 hours / week in the gym

3 x 1 hour sessions on ice / week

Each athlete will be asked to participate in at least 16 weeks.  The program will include off-ice workouts that can be followed at home/on vacation etc.