May 15 - June 25
Welcome to the first 6-week phase of our team summer training program.
The first phase of the program is focused on getting started and getting players up to a base level of fitness before progressing to more advanced components. The six-week program will be split into two components: cardio and strength.
The goal during this phase is to help players build endurance and strength, so they can perform better on the ice. Hockey requires a lot of stamina, and this phase will help players develop the necessary fitness to be successful.
After completing this phase, we will move on to more advanced components, including speed and power, stickhandling, and shooting. I believe that by building a strong foundation of fitness, players you will be able to progress and improve in all areas of the game.
How It Works
During this phase we will be completing the Hard Reset Cardio and Hard Reset Strength programs that from DARBEE.com.
The Programs
Both programs have been designed to be completed alongside each other. You should do one program in the morning and the other in the evening but not one workout right after the other. On Day 1, for example, you should complete Hard Reset Cardio Day 1 in the morning and then Hard Reset Strength Day 1 in the evening. Each program should take approximately 20 minutes to complete.
If you are doing other workouts or playing sports on the same day as a workout, you can substitute. For example, if you are going to the gym on Tuesday and doing strength training, you can skip the Hard Reset Strength workout that day. Or if you are playing a cardio sport like soccer, you can skip the Hard Reset Cardio workout that day.
Instructions for each program can be found inside each link.
Before starting, you should review the DAREBEE Instruction Manual…
Schedule
This phase will be six weeks in duration. During the first five days of each week, you should complete BOTH the Hard Reset Cardio and Hard Reset Strength workouts. Each day, you can do the cardio and strength workouts in any order.
Week 1 Schedule
Monday | Tuesday | Wednesday | Thursday | Friday |
Hard Reset Cardio Day 1 | Hard Reset Cardio Day 2 | Hard Reset Cardio Day 3 | Hard Reset Cardio Day 4 | Hard Reset Cardio Day 5 |
Hard Reset Strength Day 1 | Hard Reset Strength Day 2 | Hard Reset Strength Day 3 | Hard Reset Strength Day 4 | Hard Reset Strength Day 5 |
Saturday is a makeup day every week. You can complete (or repeat) any workouts you missed this week.
Sunday is a rest day every week.
Week 2 Schedule
Monday | Tuesday | Wednesday | Thursday | Friday |
Hard Reset Cardio Day 6 | Hard Reset Cardio Day 7 | Hard Reset Cardio Day 8 | Hard Reset Cardio Day 9 | Hard Reset Cardio Day 10 |
Hard Reset Strength Day 6 | Hard Reset Strength Day 7 | Hard Reset Strength Day 8 | Hard Reset Strength Day 9 | Hard Reset Strength Day 10 |
Week 3-6 Schedule
The schedules for weeks 3-6 would be the same except that each week you should move through Day 6 to Day 30 of the two workouts. At the end of the six weeks, you will have completed both programs.