12-Week Training Program for Elite 10-16 Year Old Hockey Players

Weekly Template:

• Day 1 (Total 1)
• Day 2 (Total 2)
• Day 3 (Off)
• Day 4 (Total 3)
• Day 5 (Total 4)
• Day 6 (Off)
• Day 7 (Off)

Each session should be completed in 60 minutes and includes the following components:

Daily Components:

1. Roll Out/Static/Dynamic Warmup (10 minutes)
   • Foam rolling: 3-5 minutes
   • Static stretches: 2-3 minutes
   • Dynamic warm-up: 5 minutes
2. Plyometric Variation (“Jump”) (5 minutes)
   • Week 1-4: Box jumps
   • Week 5-8: Depth jumps
   • Week 9-12: Tuck jumps
3. Explosive Medicine Ball Variation (“Throw”) (5 minutes)
   • Week 1-4: Overhead throws
   • Week 5-8: Rotational throws
   • Week 9-12: Chest pass throws
4. Speed or Change of Direction Variation (“Sprint”) (5 minutes)
   • Week 1-4: 10-yard sprints
   • Week 5-8: 5-10-5 shuttle
   • Week 9-12: T-drill

Training Days:

Day 1 (Total 1) & Day 4 (Total 3):

1. Primary Lower (15 minutes)
   • Week 1-4: Back squat
   • Week 5-8: Front squat
   • Week 9-12: Specialty squat (cambered bar, safety bar, min range pin touch, specialty technique)
2. Primary Upper Push (10 minutes)
   • Week 1-4: Bench press
   • Week 5-8: Incline bench press
   • Week 9-12: Overhead press
3. Primary Upper Pull (10 minutes)
   • Week 1-4: Chin-up (close grip)
   • Week 5-8: Pendlay row
   • Week 9-12: Chin-up (medium grip, supinated)
4. Posterior Chain (10 minutes)
   • Week 1-4: Glute ham developer
   • Week 5-8: Nordic hamstring curl
   • Week 9-12: Reverse hyperextension
5. Sled Work or Strongman Variation (5 minutes)
   • Week 1-4: Sled push (forward)
   • Week 5-8: Sled row
   • Week 9-12: Dumbbell farmer’s walk

Day 2 (Total 2) & Day 5 (Total 4):

1. Primary Lower (15 minutes)
   • Week 1-4: Front squat
   • Week 5-8: Specialty squat (cambered bar, safety bar, min range pin touch, specialty technique)
   • Week 9-12: Back squat
2. Primary Upper Push (10 minutes)
   • Week 1-4: Overhead press
   • Week 5-8: Bench press
   • Week 9-12: Dip
3. Primary Upper Pull (10 minutes)
   • Week 1-4: Chin-up (medium grip, supinated)
   • Week 5-8: Pendlay row
   • Week 9-12: Chin-up (wide grip, neutral)
4. Posterior Chain (10 minutes)
   • Week 1-4: Rack pull (medium grip, below knee)
   • Week 5-8: BB hip extension
   • Week 9-12: Hamstring slider curl
5. Sled Work or Strongman Variation (5 minutes)
   • Week 1-4: Sled push (backward)
   • Week 5-8: Sled row
   • Week 9-12: Wheelbarrow carry

Sports Science Evaluations:

1. Daily Evaluations (48x per 12-week program):
   • Body weight measurement
   • CMJ on ForceDecks
2. Weekly Evaluations (12x per 12-week program):
   • InBody570 assessment
3. Every 4th Week Evaluations (3x per 12-week program):
   • 3 CMJ, 3 Squat Jump (SJ)
   • 12 RSI hop test
   • Vald Performance SmartSpeed speed gates 10-yard dash, 5-10-5
   • Vald Performance grip dynamometer R/L arm 2 x 4 sec elbow at 90 degrees

This comprehensive program aims to develop both relative and absolute strength through varied and progressive training, leveraging advanced sports science evaluations to track and optimize performance.