Weekly Training Log
Session Tracker
Log every workout: sets, reps, loads, RPE, and notes. 12 weeks of space with weekly summary rows.
The Hockey Performance Lab
Train Smarter.
Train Smarter.
Play Harder.
Expert training programs, age-specific development, nutrition guidance, and ready-to-use workouts built for hockey players at every level.
Age & level specific training, hockey IQ development, and mental performance tools for players who want a real edge.
Performance Science · AAA Age 16
Learn About CNS Training Here
Why CNS training matters
Age 16 · AAA · How to train the nervous system for elite on-ice performance
1
Speed is neural, not muscular. Explosive acceleration and first-step quickness are determined by how fast your nervous system fires motor units, not just how strong your legs are.
2
AAA demands peak neural output. Puck battles, gap closures, and shot release all require maximum rate of force development in under 200 milliseconds.
3
CNS fatigue is invisible. You can look fresh but be neurally depleted: heavy CNS sessions require 48-72 hrs of recovery. Schedule accordingly.
Core workout categories
Contrast loading
Pair a heavy compound lift with an explosive movement. Heavy set fires fast-twitch fibers; explosive set recruits them at max speed.
4 x 3 + 3 sets · 3 min rest
Reactive agility drills
Random-direction cues force the CNS to process and respond, not execute a rehearsed pattern. Trains hockey-specific decision speed.
5-6 reps · Full recovery
Isometric overcoming
Max-effort push against an immovable pin for 5 sec. Zero fatigue accumulation, pure neural drive. Excellent pre-season primer.
3 angles · 3 x 5 sec
Plyometric complexes
Depth drop → broad jump → sprint. Trains stretch-shortening cycle: translates directly to first-step quickness off the boards.
3 x 3 contacts · 2 min rest
Speed-strength clusters
Trap bar deadlift clusters: 2 reps, 15-sec intra-set rest, x3. Maintains bar speed without fatigue, quality over volume.
85% 1RM · 3 clusters
Sprint acceleration
Resisted sled 10m + free sprint 20m. Forces max CNS output from a dead stop: mirrors every face-off and breakout.
6 x 10-20m · Full rest
Single-leg CNS loading
Single-leg box jumps, broad jumps, and reactive hops train the nervous system on one limb, exactly how you skate. Higher coordination demand = higher neural adaptation.
3-4 x 3/side · 90 sec rest
Ankle stiffness training
Single-leg calf raises, jump rope, and reactive hops build the ankle stiffness that transfers power efficiently from leg to blade. Stiff ankles = faster stride cycle.
Daily · 5-10 min
Sample weekly structure
Mon
CNS High
CNS High
Contrast session: Trap bar deadlift 4×3 → Box jump 4×3. Broad jump to sprint 3×. Reactive ladder drills. 45 min max.
Tue
Ice / Rest
Ice / Rest
Ice practice or full rest. CNS needs 48 hrs minimum after Monday. No lifting, mobility and soft tissue only.
Thu
CNS Med
CNS Med
Speed-strength clusters: Hex bar + loaded jumps. Isometric overcoming (mid-thigh pull). Reactive cone work.
Sat
CNS High
CNS High
Plyometric complex + sprints: Depth drop → broad jump → 20m sprint. Sled acceleration 6×10m. Reaction ball finish.
Key rules for age 16
A
Intensity over volume. 3 perfect explosive reps outperform 10 tired ones. Stop a set the moment bar speed drops.
B
Sleep is the training session. CNS adaptations happen during deep sleep. 9 hrs minimum at this age, no phone after 10pm on training nights.
C
Deload every 4th week. Drop volume 50%, keep intensity. This is when the nervous system consolidates gains. Skipping deloads causes mid-season burnout.
Want a full CNS program? Build a periodized 12-week plan matched to your season schedule.
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Intro Pricing
Limited-time founding member rates
1
Choose Your Training Split
Intermediate to Advanced
Push / Pull / Legs
Push muscles one day, pull the next, legs the third. Smart recovery with excellent size and strength results.
Balanced Strength
Upper / Lower
2 upper body days, 2 lower body days. Perfect for hockey players who also skate regularly.
Beginners & Busy
Full Body
Hits every major muscle group in one session. Best for beginners or players with limited gym time.
Maximum Hypertrophy
Muscle Focus Split
1-2 muscle groups per session, maximum volume per body part. For dedicated athletes wanting serious size.
2
Choose Your Workout Duration
45
Minutes: Fast & Focused
Efficient compound movements, minimal rest. Perfect for busy days or sessions around ice time.
60
Minutes: Full Session
Complete warm-up, full main work, accessories, and cooldown. The whole package on your best training days.
3
Choose Your Day
Expert Training Tips
Science-Backed Principles for Every Workout
Prioritize Compound Lifts
Always start with big movements (squats, deadlifts, presses) before moving to isolation exercises.
Frequency Matters
2026 research confirms: hit each major muscle group at least twice per week for optimal growth and recovery.
Core Integration
Use Side Planks and Farmer's Carries every session instead of a separate "ab day" to build real hockey stability.
Hockey IQ Training Module
Train your hockey brain: vision, decision-making, anticipation, rush reads, and defensive zone coverage through interactive scenarios and concept breakdowns.
5
Training Categories
20+
Scenarios
10
IQ Quiz Questions
Free
Core Access
1 / 10
Correct
Wrong
Score
Situational Hockey
Game Scenarios
Study real in-game situations. Click any scenario to walk through the decision framework.
3-on-2: Shoot or Pass?
You're the puck carrier crossing the blue line on a 3-on-2. The D is backing up. Your wingers are wide. When do you shoot vs. distribute?
Study →
Defensive Zone: Man vs. Zone
Puck is below the goal line in your zone. The opposing team is cycling. When do you commit to the puck, and when do you hold position?
Study →
Reading the Opposing D
You're forechecking and the opposing D has the puck behind their net. What are the reads that tell you which direction the breakout will go?
Members
2-on-1: The D Commit Read
You and a teammate have a 2-on-1. The defenceman is cheating toward you. You have a second to decide. Shoot high short side or feed the trailer?
Members
Board Battle: Positioning Before Contact
A dump-in is coming to your corner. Before the puck arrives, what body and stick position gives you the best chance of winning the battle?
Members
Break Out Under Pressure
Your D retrieves the puck behind your net with a forechecker coming hard. What are your outlet options and how do you read which one to use?
Members
Neutral Zone Trap: How to Beat It
The opponent is running a 1-2-2 trap. Identify the seams, use the right timing, and spring your forwards through. Members only.
Members
Reading a Power Play Setup
Your team has a PP. The umbrella is set. Learn how to read the penalty kill and identify the right moment to one-time or drive the net.
Members
Penalty Kill: Box Structure & Collapses
Understand the box PK: when to collapse, when to stay, how to identify the shooting lane, and when to take away the one-timer.
Members
You're seeing 2 of 9 scenarios. Members unlock all scenarios, position tracks, and the full Hockey IQ Lab.
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Hockey Intelligence
Core IQ Concepts
The mental building blocks every high-level player must understand and train deliberately.
Vision & Scanning
Elite players scan the ice 2-3 seconds before they receive the puck. Pre-scanning tells you where pressure is coming from and where your options are before the puck arrives.
- Scan 360° every 2-3 seconds on the ice
- Track the puck AND the space away from it
- Identify the "D behind" before the pass comes to you
- Use peripheral vision to track forecheckers while handling the puck
Decision Speed
The difference between AHL and NHL players is often not skating or skill. It's decision speed under pressure. The goal is to eliminate hesitation by training your pattern recognition.
- Make your decision before you receive the puck
- Train reads in practice, not just physical skills
- Know your "safety valve" option before entering the zone
- Reduce options under pressure by scanning earlier
Anticipation
Great forecheckers don't chase pucks. They predict where the puck is going and arrive first. This is trained by studying opponents' patterns, body language, and tendencies.
- Watch the D's body position, not just the puck
- Identify the most likely breakout based on ice coverage
- Pinch based on support, not impulse
- Cut off passing lanes before pressure is applied
Puck Support & Layers
Hockey is a layers game. Every player not on the puck should be in a support position, giving an outlet, screening, or preparing to receive a second pass.
- Always provide a short and long option to the puck carrier
- Triangle support in your own zone prevents turnovers
- The third man in is often the most dangerous attacker
- Weak side support wins board battles before they start
Gap Control
Defensive gap control is one of the most teachable and misunderstood skills in hockey. The right gap changes based on speed, ice surface, and situation.
- Tighten gap in the neutral zone as the puck carrier decelerates
- Open gap when speed is high to prevent being beaten wide
- Lead with your stick, not your body, when closing
- Match your gap to the score. Protect in the lead, pressure when behind
Offensive Zone Reads
The offensive zone is won in the first 2 seconds after entry. The puck carrier must immediately read the defensive structure and exploit the weak side.
- Identify weak-side D positioning on zone entry
- Drive the net when the D commits to the puck carrier
- Rotate in a three-player structure to maintain puck possession
- Use the half-wall to hold the zone under pressure
High Performance Hockey
Hockey IQ Principles
The 10 principles every high-IQ player internalizes: on and off the ice.
Principle 01
Play to the Whistle, Think to the Next Whistle
While others are still reacting to what just happened, high-IQ players are already positioning for the next play. Don't celebrate a hit or a blocked shot. Get to your next position immediately.
Principle 02
The Puck Goes Where You Look Last
Goalies read shooters' eyes. Defenders read passers' heads. Train yourself to look off defenders with your head before making the play in the direction you intended all along.
Principle 03
Space is Created, Not Found
Don't wait for space to open. Move to create it. Your movement without the puck forces defensive decisions and opens lanes for yourself and your teammates.
Principle 04
Turnovers in the Neutral Zone Are the Costliest
A turnover in the offensive zone is recoverable. A turnover in the neutral zone almost always results in a direct scoring chance. Make the easy play through the middle.
Principle 05
Know Your Ice Before You Get the Puck
The player who pre-scans eliminates the hesitation step. By the time the puck arrives on your tape, you already know if you're going to shoot, pass short, or move your feet. Pre-scanning is the single biggest IQ separator at high levels.
Principle 06
Read the Body, Not Just the Puck
Elite forecheckers read the defending player's shoulder and stick position to determine where the puck is going next, often before it gets there. Stop chasing pucks. Start reading bodies.
Principle 07
Protect the Middle, Attack the Middle
Defensively, collapsing to protect the slot wins games. Offensively, putting the puck and bodies through the middle generates the highest-quality chances. The middle of the ice is the most important real estate in hockey.
Principle 08
When in Doubt, Go Simple
High-IQ players aren't always the flashiest. They're the most consistent. Under pressure, defaulting to the simple, high-percentage play keeps pucks, keeps shifts, and keeps trust from your teammates and coaches.
Principle 09
Your Positioning Off the Puck Defines Your Impact
Great scorers spend most of the game without the puck, and they're still the most dangerous players on the ice. Where you are when you don't have it determines whether you get dangerous opportunities when you do.
Principle 10
Study the Game Like a Coach
Watch film. Watch NHL games not as a fan, but as a student. Pause. Rewind. Ask: what did that player see? What was the right play? What opened up? The players who study the game off the ice develop IQ exponentially faster than those who don't.
Age & Level Roadmap
Train Right for Your Age
Development expectations, guardrails, and coaching priorities for every stage of the hockey athlete pathway.
By Competition Level
Program Builder
Build Your Custom Program
← Start Over
Select your phase, training days, age group, and competition level to generate a personalized hockey training plan.
Exercise Library
81 Hockey-Specific Exercises
Every exercise your program references: with coaching cues, common mistakes, and demo links. Search by name, category, or equipment.
Nutrition
Fuel for Hockey Performance
Age-specific nutrition principles for hockey players at every stage of development, from foundation eating habits to elite performance fuelling.
Downloads
Free Tracking Tools
Download your progress trackers instantly, no sign-up required. Open in Excel, Google Sheets, or Numbers.
Strength Benchmarks
Strength Progress Tracker
Track your key lifts over time: trap bar deadlift, squat, bench, pull-up, and skating speed benchmarks across 16 weeks.
Body Composition
Body + Performance Tracker
Monthly check-ins for weight, body fat %, vertical jump, skating speed, and overall readiness score.
Recovery + Wellness
Recovery & Readiness Log
Daily HRV, sleep hours, soreness, nutrition quality, and stress levels. Essential for managing in-season training load.
