Welcome to the Offseason Hockey Training System!

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2 Welcome to the Offseason Hockey Training System! Congratulations on your big step forward in becoming the best hockey player that you can possibly be. Inside you re going to find the most complete Offseason Training system available today including: Five full months of specialized training programs and periodization that will bring you all the way up to the end of August and have you peaking for camps and tryouts Five full months customized meal plans to support and enhance your results from the Offseason Training system Five months of conditioning training and workouts to run alongside your resistance training starting in April all the way up to the end of August to have you in the best shape of your life come ice time Supplement guides, situational stack options and my personal recommendations to support optimal health and performance Full descriptions behind all of the training phases this offseason and the why s behind it Scientific discussions regarding the physiology of recovery and what recovery strategies hockey players should and shouldn t be using during the offseason

3 Scientific discussions regarding the physiology of hockey specific conditioning and where most hockey coaches go wrong Full manual discussing the positive mental and physical adaptations of utilizing a proper warm up Full manual discussing the mental aspect behind the offseason and why keeping a notebook and setting goals is extremely important FAQ section to cover the most commonly asked questions so you can keep on the right track Quick start guide so you can get started today With well over 100 pages of pure hockey training and nutrition content available at your fingertips, nothing is going to stop you this offseason in making the biggest improvements you have ever made between two seasons. I highly recommend you go through all of the manuals and really try to take it all in. Knowledge is power. The more you know, the better your results are going to be and the more adaptable you are going to be able to make your current lifestyle fit the necessities of the Offseason Training system. But for those on the fast track, check out the Quick Start Guide below to get started today.

4 QUICKSTART GUIDE: The Three Golden Rules #1. Customize your meal plan to your schedule The meal plan is arguably the most important aspect to the entire offseason training system. I have been training people for years and have been in gyms for years, this is almost always the reason people fail to get the sport performance that they want. How many people do you know workout every week for long periods of time, years even, and still don t look the way they want to look? I m betting you know a lot of people like that, potentially even yourself if you re willing to admit it. This is a nutrition problem. Training is the fun part. It s easy to get motivated to go train, move some heavy weights around, get a pump and kick some ass. That s fun! Nutrition is what separates those killer physiques from the average gym goer. Physiques are built in the kitchen. Think about this for a second, the average workout will last about an hour. 1 hour divided by 24 hours = 0.04

5 This means your 1 hour spent working out is only 4% of your day! The other 96% of your day is completely governed by nutrition and sleep. Where do you think the REAL results are coming from? Adherence to nutrition is easily the #1 reason why most people fail. Either they eat bad foods and drink alcohol too often, or (and this next one is usually the case), they think they are eating the right foods and taking the right supplements to support their goal when really they are not. I take the guess work all out of it for you and give you a no-nonsense nutrition approach to get you exactly where you want to be, on the ice kickin ass. All you have to do is adhere to it and make it fit your schedule. This means your individual schedule. Whether you have kids, travel with your job, train in the morning, train during lunch hour at work or school, train at night, have shift work hours, have schoolwork or extracurricular activities, whatever it may be. The nutrition plan was designed to both be very flexible with timing and also provide world class results. This is crucial, before you even begin the Offseason System, review the nutrition manuals, supplement manuals and meal plans and plan your meal frequency to how it s going to work with your schedule. This crucial step can make or break you.

6 #2: Print off your preferred foods list This step goes hand-in-hand with step #1. Controlling and optimizing your nutrition can not be mentioned often enough for its importance to your results with this system. Print off your grocery list and take it with you to the store and have all of your food ready to go each and every week. Whether you purchase in bulk and want to only go shopping once a week, or if you re somebody who buys only a little at a time because they are buying more fresh then you are frozen then go to the grocery store 2-3 times a week. Whatever your situation demands, print off your list and be prepared. If you fail to plan then you re planning to fail. You should have all of your food ready to go the day BEFORE you even start your meal plan and this is a habit you want to install into your brain. Repeated acts become habits and habits produce results. If you re prepared with your groceries each and every week nothing can stop you. This is a habit you need to form to be as successful as possible. The idea is to pick a time of day where you know you have time, and do your grocery shopping that day. Do it at this time every single week so it is not sporadic and you don t run out of anything. For example, you work 9-5pm or have school 8-3pm every Tuesday and Tuesday is also your off day from the gym so this is a perfect time to get your grocery shopping in. Also, so you don t forget, keep your grocery list in your car. In the case scenario, you would do your

7 grocery shopping every week on the way home from work or school on Tuesday. For me, Wednesday and Sunday are my grocery days. Make this a part of your lifestyle so you re not going to the fridge for meal time and seeing it s empty. Find your time, and stick to it. #3: Print off this week s workout sheets Just like your grocery list, print these off like clockwork every single week. Preparation is key to changing your physique and any real coach or athlete will tell you that. You cannot just wing this and try and keep it on your phone or try and remember your workouts. You will forget something, it s harder to take notes, and it just ends up in a less effective mess. Trust me, print out your workout sheets. It will make a huge difference in your training progress. I learned this myself. I print my workout sheets every single Thursday like clockwork. I ll never miss it. Why? Because I can review my upcoming workouts and prepare for them mentally and physically. Check back with last week s workouts and see what numbers I should be hitting this week and what numbers I have to hit to beat last week. Also, printing out your worksheets takes

8 no time and no effort, yet gives you a ton of mental and physical benefits. Don t scrap this one and try to wing it. The best possible scenario is to do what I do, print them all out and keep track of them in a binder. I put all my past and upcoming workout sheets in my binder so I have a detailed log of my training that I can refer to if my progress ever halts, or unexpectedly accelerates. Print out your sheets and get in the gym!