(Lessons from Blue Jackets Star Zach Werenski)
Powered by Hardbody | Personal Training in Plain City, OH | Located inside Battery Hockey Academy
If you’re a hockey parent in Columbus, OH—or your athlete trains at Battery Hockey Academy, home to Blue Jackets alumni Cam Atkinson and Brandon Dubinsky—you’re in the heart of hockey development territory.
And there’s a powerful lesson every Hardbody family can take from one of the NHL’s best defensemen, Zach Werenski:
“It all starts with summer training.”
What Parents and Athletes Should Take Away
Werenski didn’t just survive the 2024-25 NHL season—he skated more miles and played more minutes than anyone in the league. He was a Norris Trophy runner-up, led the league in distance covered, and racked up over 80 points from the blue line.
So what does he credit for his performance?
A consistent strength and conditioning program
A structured summer of training with elite-level peers
A personalized off-ice regimen that built stamina, power, and injury resilience
This is the exact formula we follow at Hardbody, right here in Plain City, OH.
“But My Kid Is Only 9…”
Perfect. Because that’s exactly when the right habits should begin.
Most youth hockey players are:
- Under-recovered
- Underfed
- Undertrained off the ice
That’s a recipe for injuries, burnout, and missed development windows during puberty. Without proper off-ice strength training and structured support, many young players operate in RED-S (Relative Energy Deficiency in Sport), a chronic calorie and recovery deficit that limits growth, performance, and confidence.
What Hardbody Families Are Doing Differently
We train hockey families to think like pros—even at 6, 8, or 10 years old.
Here’s how our Hardbody athletes stay ahead:
MAP Assessment (Movement & Performance)
We test your athlete’s movement patterns, power, and recovery using sports science tools like ForceDecks, InBody, and Speed Gates. Then we design the training program around their growth stage and developmental needs.
Strength Training Built for Hockey
We don’t use cookie-cutter workouts. Our semi-private sessions follow a 13-week plan built around speed, power, balance, and body awareness—all of which reduce injury risk and improve on-ice performance.
High-Performance Nutrition
Zach Werenski doesn’t train 5 hours/day and eat junk food. Neither should your athlete. One simple Hardbody game-changer?
Try our Hardbody PB&J + Creatine Milk combo:
- 2 slices Dave’s Killer Bread (green package)
- 4 tbsp fresh ground peanut butter
- 2 tbsp local jelly
- 16oz grass-fed whole milk
- 10g creatine monohydrate mixed in
One of these per night = 7,000 extra recovery calories/week. That’s how you build the gas tank.
Use the 6-4-2 Rule on Game Day
Want your athlete performing like Werenski in the 3rd period? Use this fueling timeline on game days:
6 Hours Out
Big meal (750–1,000 calories) with rice, beef, veggies, fruit
4 Hours Out
Medium meal (500–750 calories) with carbs and protein
2 Hours Out
Light & fast meal (250–500 calories) with rice, banana, almond butter, protein
Plan this the day before, and avoid last-minute gas station snacks or inflammatory foods that wreck performance.
Why Strength Training Matters for Hockey Families in Columbus
If Werenski’s NHL success begins with summer training, it’s because strength training IS performance insurance. It builds:
- Injury resilience (hips, groin, hamstrings)
- More power per stride
- Fatigue resistance deep into the 3rd period
- Confidence in contact-heavy situations
- Greater ability to grow and adapt during puberty
And best of all—it doesn’t take 6 hours/day to see results. Most Hardbody hockey athletes train 2–3x/week, following a personalized system that fits their age, goals, and schedule.
Final Takeaway for Hardbody Parents
Elite hockey players don’t skip strength and conditioning. Neither should your youth athlete.
Whether your child is just getting started or playing high-level travel hockey, the right off-ice program is the difference between developing or just surviving the season.
Let Werenski’s words be your guide:
“Even on tired days, I always had more in the tank. And that started with training. I think it’s why I had the year I did.”
Want to Build a High-Performance Hockey Plan?
Visit us inside Battery Hockey Academy in Plain City, OH
We offer semi-private training for athletes ages 6–18
– Game-day fueling strategies
– MAP Assessments
– Strength & conditioning for hockey
➡️ Hardbody Personal Training