Hockey Training Programs

On this page, you will find a list of our hockey training programs for players of all skills and ages.

If you are serious about becoming a better hockey player we have something to help you.

Exclusive “All-Access” Hockey Training VIP Membership

VIP Hockey TrainingThis is an all-access pass for the hockey player who is ready to take his/her game to new heights and start dominating on the ice.

Our VIP Membership will give you access to EVERY single Hockey Training Program we offer here at, and any program we release in the future as long as you are a member!

As a VIP member, you will also receive access to exclusive on-ice training videos where we bring on high-level guest hockey coaches to teach stickhandling, shooting and skill work.  These on-ice training videos are only available for VIP members.

On top of the exclusive on-ice training and all of our hockey training programs, you will receive access to a private VIP group, where we share mindset and motivation tips, bonus workouts, exclusive hockey training videos, as well as offer a live Q&A session monthly to answer any specific hockey training questions our VIP members have.

If becoming a better hockey player is something you are serious about – this is what you need to get there!

Join The VIP Team

The VIP Program (above) will give you access to every program listed below and is recommended, but you can also sign up for any single hockey training program below:

What Type of Hockey Training Program Are You Looking For?

Or sort through our full list of hockey training programs below…

2018 In-Season Hockey Training Program

In-Season Hockey Training ProgramAre you ready to make this season your best hockey season ever?

NHL players are training during the hockey season despite their crazy schedule with games, practices, and tons of travel…

Do you know why?

Hockey players can lose their speed and power within just 2 weeks if they aren’t training properly.

The speed, power, and explosiveness, mobility, and conditioning levels that hockey players can lose in a 5-7 month hockey season can be detrimental…

If you’re on this page I’m guessing you want to become a better hockey player, right?  So why would you not be training during the hockey season if it has been proven to increase on-ice performance?

Our brand new and improved 2018 In-Season Hockey Training Program is specialized to have you maintaining or even improving on your skating speed, power and explosiveness, conditioning levels, and mobility throughout the season so that you can dominate all-season long!


This program was designed for hockey players 14 and older.

For younger hockey players we have our Youth In-Season Hockey Training Program.

Equipment Needed?

You will need access to a full gym with the regular barbells, dumbbells, and machines that a full gym would offer.

We do have other hockey training programs (such as our Bodyweight Program) that don’t require a full gym membership, but because this is a high-level complete hockey training program we take advantage of all the tools available to us at most gyms.

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Men’s League Hockey Training Program

Men’s League hockey is just for fun, but it’s a lot more fun when you’re winning games and scoring goals.

We’ve designed the program to help you skate faster, get in better hockey shape so you can have energy for the entire game, and become an all-around more dominant player out there on the ice.

Us older hockey players don’t have as much time to spend in the gym as the younger elite players, so this training program was designed with just 3 intense workouts per week, and the workouts are designed to get you in and out of the gym in under an hour.


This program was designed for hockey players 19+. No prior training experience is needed, as we walk you through everything.

Equipment Needed?

You will need access to a full gym.  The program will use the equipment found at a standard fully equipped gym.  If there’s an exercise you can’t perform you are always able to message us for a substitute!

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Youth In-Season Training Program

It’s often overlooked, but even youth hockey players should be training during the hockey season to continue their improvements throughout the 6-8 month hockey season.

Without training during the season kids would be losing out on 2/3rds of the year.  Who do you think will improve more: a hockey player training for 4 months in the off-season, or a player who trains during the off-season but also a couple of times throughout the week during the season as well?  Of course, it’s going to be the player training year-round!

This program will help youth players continue to increase their speed and power, strength, agility, hockey conditioning, and overall athleticism throughout the season so that they can dominate all year long and set themselves up for future success!


This program was designed for Youth Players 12-14 years old.

For hockey players younger than 12 years old I would recommend our regular Youth Training Program that uses more bodyweight training than our In-Season Program.

Equipment Needed?

Because this is a youth program, a lot of the exercises are bodyweight exercises, but you will need access to some light dumbbells and pull up bar to perform all of the exercises.

If you don’t have access to a gym you could get away with just a pair of light dumbbells and perform a majority of the training. We are always available to provide substitutions when needed!

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Next Level Speed 2.0 Program

One of the biggest complaints we hear from hockey players is that they lack explosiveness on the ice and struggle to get to the top speeds that they need to in order to be a dominant player.

Does this sound familiar? Don’t worry you aren’t alone. Even the best athletes can struggle with power and explosiveness on the ice.

This is when the Next Level Speed 2.0 Hockey Workouts come into play.

Next Level Speed 2.0 is a full 3-phase hockey training system that is designed to turn you into a completely new, and blazing fast player.

We will be working on your acceleration, explosiveness, agility and quickness and have you dominating on the ice.


This program was designed for hockey players 14+.  We recommend players 13 and younger start with our Youth Hockey Training Program.

Equipment Needed?

A large number of the exercises will require no equipment at all, but with that said, you should have access to some equipment found at a gym.

For example, we use a medicine ball pretty regularly throughout the program, and a box for box jumps.  If you have only a medicine ball you will be fine to do the program!

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Hockey Core Program

Hockey Core Training ProgramThis is often the “missing link” for hockey players who are looking to take their game to the next level…

We all know that speed, power, and explosiveness is key in becoming a standout and dominant player, but if your core isn’t strong and powerful you will be limited in those areas…

This hockey core training program provides you with hockey-specific core workouts that will help you develop a core built for hockey so you can skate faster, shoot harder, win puck battles, move quicker, and all around become a better player.

The workouts can be added to the end of your regular training or done on their own days, making this a great and versatile training program to help take your game to the next level.

All ages, including youth players! The bodyweight only core workouts can be used by hockey players of all ages.

The equipment-based workouts were designed for players 14+, but they can be used by younger players if the youth players are mature enough to put in the focus required to perform the exercises with good form.

Equipment Needed?

None!  This program includes workouts that are bodyweight only and can be done pretty much anywhere.

We’ve also included hockey-specific core workouts that use equipment for those who have access to some gym equipment.

The four equipment-based workouts include one of each of the following: stability ball, medicine ball, cable machine, and plate or dumbbell.

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Next Level Conditioning 2.0 Program

You can have the most hockey skill in the world, but if you’re not in proper hockey game shape you won’t stand out on the ice for long.

This Next Level Conditioning program is designed to give you NHL player like conditioning, so you don’t fatigue in the third period when the game is on the line.

Have you ever noticed you slow down in the later part of the games? This program will help you have the same energy in the third period as you do in the first.  You will be skating faster and scoring more goals because of it.

This is a full 3-phase conditioning program that will have you peaking for tryouts or training camp and have you entering in the best shape of your life.  It also includes workouts you can do with no equipment at all!

If you want to take your game to the next level you need to be the player who stands out on the ice throughout the entire game.  The Next Level Conditioning 2.0 program will take you to that elite level.


This program was designed for hockey players 14+.

Because a lot of the training is bodyweight exercises, players younger than 14 would be fine going through this training, but we would recommend those players start with our Youth Hockey Training Program.

Equipment Needed?

A large number of the exercises will require no equipment at all, but with that said, you should have access to equipment found at a gym.

Here is some of the equipment needed to complete all workouts properly – box for jumps, medicine balls, and a dumbbell or kettlebell.

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At-Home Follow Along Program

How many times have you skipped a workout because you haven’t had the time to go to the gym?

Don’t feel bad.  Life gets in the way for everyone, and it’s tough to make it to every single hockey training session.  Sometimes with the drive to the gym, warm up and workout, a full training session can take up to 2 hours of your day, and sometimes that just doesn’t work with your schedule.

This is why we’ve created the “At-Home Follow Along Hockey Workouts” training program!

In this program, you will get access to four different workouts that can be done at home with no equipment at all in less than 30 minutes.

And the best part about it?  They are “follow along” workouts – so you will be watching the videos and doing the workouts alongside us with instructions!


This program was designed for hockey players of all ages.

Because it is 100% bodyweight exercises it is a great workout for youth hockey players, all the way up to the oldest hockey players out there!

The workouts are challenging, so younger players may need to take a few breaks throughout, but that is perfectly fine!

Equipment Needed?

None!  This program was designed to be done at home with no equipment at all!

Learn More

Bodyweight Training Program

Bodyweight Hockey Training ProgramDon’t have a gym membership or the time to get to a gym on a daily basis? This is a full hockey training program that you can do from home with minimal equipment!

This bodyweight program uses only your own body weight as resistance, and the only piece of equipment we recommend you have for the training is a chin-up bar (which are usually inexpensive or easy to build).

Because we only use body weight resistance in this program it makes it a great program for all ages – from youth players up to the oldest hockey players.

The program includes 3 full phases of training, with all types of training covered: speed, conditioning, total body, lower and upper body. If you want to become a better hockey player but don’t have access to all of the regular gym equipment, this is the program you need!


This program was designed for all hockey players.  Because it is 100% bodyweight exercises it is a great workout for youth hockey players, all the way up to the oldest hockey players out there!

The workouts are challenging, so younger players may need to take a few breaks throughout, but that is perfectly fine!

Equipment Needed?

You can get away with having no equipment at all, but we recommend a chin-up bar for training the grip (important for shot power) and back muscles (also important for shooting and upper body power).

These are inexpensive to buy and hang in a doorway or build in an unfinished basement, but if you can’t do that you can also use monkey bars at a local park!

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Youth Hockey Training Program

Youth ProgramIf you want to help your child become a better hockey player and have more fun on the ice you need to get them started with our Youth Hockey Training Program.

This program will teach you cutting-edge and safe training methods for youth athletes, and provide a training program that they can follow at home.

Hockey parents need to ignore the myths that training at young age is harmful – it’s only harmful if the kids are following programs made for adults, are using heavy weights, and are performing the training with poor technique.

Smart youth training can help set up your child’s athletic potential for the future, so do your kid a favor and help them become the star hockey player on their team!


This program was designed for hockey players 14 and younger.

Because a majority of the exercises are bodyweight or very light weights, this program can be used by players as young as 8 years old if they are mature enough for some extra off-ice training.

Equipment Needed?

A large number of the exercises will require no equipment at all, but with that said, you should have access to a light pair of dumbbells if you want to complete all exercises in the program.

Learn More

Hockey Yoga Follow Along Videos

There’s a reason that many NHL players practice yoga during the off-season (and some during the season).  Yoga is very beneficial for all athletes, and especially hockey players with the tightnesses that we have from long seasons.

Tightnesses often occur in the hips, shoulders, ankles – all of which can prevent you from being the best hockey player you can be.

For example, tight hips can limit your skating stride, not allowing you to skate as fast as you should be able to.

In our Hockey Yoga videos we will walk you through different hockey yoga practices that are made for hockey players.

The best part about our Hockey Yoga Program? These are “follow along” style videos that you can watch and follow along to from the comfort of your own house.

A ton of NHL players are doing yoga for a reason.  Join them and get started with our Hockey Yoga Program!


The hockey yoga program is great for hockey players of all ages from the young youth players to the older adult league players!.

Equipment Needed?

The great thing about Hockey Yoga is that you won’t need access to any fancy equipment.

The only piece of equipment we use is a strap, which can simply be a belt if you don’t have a yoga strap.

Learn More

9-Minute Hockey Workouts

9 Minute Hockey TrainerHave you ever skipped a hockey training sessions because you don’t have time?  Don’t feel bad, we’ve all had to do it.

Here is the solution for all hockey players who have a busy lifestyle…

These are 9-Minute hockey workouts designed to be done at home with no equipment at all, for the days when you get too busy.

Yup, just 9 minutes of training.

We’ve used the science-based research behind the super quick, ultra-intense workouts and made them hockey specific to help you become a better hockey player – even if you are too busy to make it to the gym.

These workouts are designed to work on helping you become more explosive and a faster skater, get in better hockey condition so you avoid getting tired and heavy legs on the ice, and all around just help you become a better and more athletic hockey player!


This program was designed for hockey player of all ages!

This is a bodyweight program safe and effective for youth players all the way up to the older hockey players.  If you have trouble with any of the exercises we are always available to help you find a substitute.

Equipment Needed?

None!  The 9-Minute Hockey Workouts are all meant to be done at home with no equipment.

Learn More

Lighting The Lamp Training Program

lighting-lamp-hockey-trainingDo you wish you could score more goals?  Of course you do… who doesn’t like scoring goals?  Well, good news…

Our new “Lighting The Lamp” grip strength training guide is designed to help you score more goals by helping you get a quicker, harder and more accurate shot.

This Lighting The Lamp program includes a full 19-week training plan that will help you increase your grip strength leading to more goals.  The workouts are very quick and can be added at the end of your current training sessions or done alone.  You will only need to do 2-3 workouts per week to improve your shot in just a few short weeks!

Full details on what you will receive with this program can be found by clicking on the link below to watch a quick presentation about the product.


This program was created for hockey players 14 and older, although if the athlete is mature enough to do some grip training this program would be fine for younger hockey players as well (just start very light)!

Equipment Needed?

A standard gym will have the equipment you need for these grip training workouts (barbells, dumbbells, plates).

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Men’s League 1 Month Blitz

hockey-training-small-copyOur second program designed for older (20+ years old) hockey players is an advanced training program that will help hockey players shed unwanted body fat, leading to blazing quick speed and better on ice conditioning.

Think of the fastest skater on your team.  Imagine you gave them a 25-pound weight to carry around with them on the ice when skating.  Of course, they would be a much slower skater.  That is what extra body fat is doing to you!

This 4-week program is a fat loss blitz designed for hockey players to help improve speed and power, quickness, and conditioning making you an all-around better and more dominant player on the ice.  The results are backed by our 100% satisfaction guarantee like all of our hockey training programs, so give it a try by clicking on the link below.


This program was created for hockey players 19+.

Equipment Needed?

A standard gym will have the equipment you need for these Men’s League Blitz workouts (dumbbells, barbells, machines, cardio machines, etc).

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Goalie Training Program – “Engineered Shutouts”

Goalie Hockey Training ProgramThe biggest mistake goalies are making in modern-day hockey is training on the same program as the rest of their team. Although comradery is built in the gym when everybody is training together, comradery is a far cry from true sports performance program optimization.

Remember, you’re in the gym to become a better goalie, not a better weightlifter. Goalies have incredibly different mobility, strength, power, agility, conditioning, reaction time, and speed demands than their defensive and offensive counterparts. Because of these differences, you need to train for your unique position to support your unique needs.

Although, it’s not your fault. As it currently stands there is very little concrete and proven advice out there for the goalies who want to take their game to the next level by utilizing a goalie specific off-ice training program. That changes today.

The Engineered Shutout workouts include 3 phases that will have you stopping more pucks than ever and have you entering each game with the cool, calm, confidence that is a known trait of the NHL greats. It also includes goalie specific game day nutrition and workouts you can do with no equipment at all!

If you want to take your game to the next level you need to be the goalie your team can rely on in those high-pressure moments. The Engineered Shutouts Goalie Training Program will take you to that elite level.


This program was created for hockey players 14+. For younger hockey goalies we recommend starting with our Youth Hockey Training Program.

Equipment Needed?

A standard gym will have the equipment you need for these goalie-specific workouts (dumbbells, barbells, machines, etc).

Learn More

Hockey Skills Drills

Hockey Skills Drills TrainingPart of training during the off-season should include some hockey skills work as well.  We’ve created a Hockey Skills Drills program that provides you with off-ice stickhandling and shooting training that you can do from home with very limited equipment needed!

As long as you have somewhere to stickhandle and shoot at home you will be able to follow these Hockey Skills Drills workouts that will help you improve both your stickhandling and your shot.

We provide printable workout sheets to follow and video demonstrations of each stickhandling and shooting drill in the program.

This program is great for all ages and is also included as a FREE Gift with many of our hockey training programs listed above.


This program was designed for hockey player of all ages!

Equipment Needed?

Hockey stick, puck(s), and a hockey net or something else to shoot at.

$29 - Buy Now

1-on-1 High-Level Coaching Package

WARNING: This is only for serious hockey players.

Although we have a ton of great hockey training programs to choose from here at, the best option for all athletes is always to have a 100% customized program created for your individual needs.

This is where the 1-on-1 high-level coaching package comes into play.

Coach Garner will work with you 1-on-1 to create an individualized hockey training and nutrition package to ensure you are crushing your performance goals.  Of course, this is a high priced package, as you are working 1-on-1 with Dan, but it is worth every penny if you are serious about becoming a better hockey player.

This program is by application only.  Click here to learn more and apply now.

High-Performance Hockey Testing

Hockey Testing ProgramA weak link will also hold back a hockey player’s performance.

You can be the fastest skater in the world, but if you aren’t in great condition for the game of hockey, you will have heavy legs and won’t have the energy to skate fast for the entire game.

And if you’re in great condition, but don’t have the power and explosiveness needed for elite speed your performance on the ice will be held back.

This High-Performance Hockey Testing package includes a series of tests to perform during the off-season to figure out which area(s) you need to improve on to become a more dominant hockey player.

We will take you through a series of hockey specific tests and then have you key in on those areas throughout the off-season to ensure you are ready to light it up next hockey season!  High-Performance Hockey Testing is included in our Off-Season Domination program as a free bonus, but also available below at a great price!

Click here to get access to our High-Performance Hockey Testing Package…

Hockey Coaches – Next Level Coaching

Hockey Coaches Training ProgramAre you a hockey coach who wants to help your team win a championship?

In order to help your hockey team win more games, and ultimately a championship, you need to make sure that they are one of the fastest and best-conditioned teams on the ice.

Old school drills, like “suicides”, at the end of hockey practices won’t get the job done these days, and you need to start incorporating proper hockey training and conditioning drills if you want to help your team win.

Dan has created the ultimate guide for hockey coaches that will teach you about proper hockey training for your team, and give you access to workouts and drills you can do with your team that will make them not only in better hockey condition but also faster skaters because of it.  And we all know that speed wins hockey games.

Click here for access the Next Level Coaching guide…

Off-Season Domination

If you’re ready to dominate this off-season so that next hockey season is your best yet, this is the program you need.  Off-Season Domination 2018 is the absolute best hockey training program we offer and will turn you into a game-changer and dominant hockey player!

You will receive access to our full 6-Phase hockey training program, that will run you through NHL style weightlifting, mobility, speed, and conditioning training to help you skate faster, get in better hockey condition, become more powerful and explosive, and overall become a whole new hockey player.

Along with the training, you will receive 4 massive bonus packages included with the program.  Now the question for you is… Are you ready to make next year your best hockey season yet and dominate every night you step on the ice?  Yes or no?

If you answered yes, OSD 2018 isn’t just a recommendation – you NEED to get started today, so we can help you crush next hockey season!

Click here to get access to our Off-Season Domination 2018 program…

Hockey Nutrition Package

If you’ve been following our Hockey Training material you know how big of a role nutrition plays in becoming an elite hockey player and realizing your true potential on the ice. We are now offering a full Hockey Nutrition Program that includes the following:

Hockey Nutrition Guide – a 24-page guide explaining nutrition and the role it has on hockey players

“Eating Out” Guide – a guide to help hockey players make good nutritional choices when eating on the go

Designing Hockey Meal Plans – how to design meal plans based on your personal goals

Hockey Player’s Grocery List – a preferred food list helping you make healthy choices at the grocery store

Hockey Supplement Guide – a 35-page guide explaining nutritional supplements that can be beneficial to hockey players

“Done For You” Hockey Meal Plans – You will choose a customized meal plan depending on your current size and goals (gaining weight, losing fat, maintaining weight), and we will be providing you with a meal plan that is very simple to follow using the nutritional guidelines laid out in the program.

If you were to hire Coach Garner to create this nutrition package for you, it would cost well over $500, but we are offering the full Off-Season Hockey Nutrition Package for just $197 $97 for a limited time!

Click here to purchase the Off-Season Nutrition Package

Hockey Conditioning 101 Webinar

hockey conditioning webinarAre you a hockey player that struggles to stay at full speed in the third period when the game is on the line?  Do you have to shorten your shifts because you’re tired?

Don’t let your conditioning hold you back!

95% of hockey players aren’t training properly for conditioning, and in this 1-hour presentation, Dan shows you the mistakes hockey players are making, and how to train your conditioning properly as a hockey player.

Conditioning has a direct correlation with speed, and we all know to be the best hockey player on the ice you need to be fast.  Watch this webinar and learn how to train like the pros.

While Dan charges hundreds of dollars for live seminars, this online Webinar version gives us a chance to offer it to you at a steal of a price.  Instead of paying hundreds of dollars, today you can get instant access to the Hockey Conditioning 101 Webinar for just $47.

So are you ready to be the best player on the ice?  To stand out and be the guy counted on to score the big goals?

Click here to purchase the Hockey Conditioning 101 Webinar Video

Hockey Speed Development Webinar

hockey speed training webinarSpeed kills in hockey, and if you can increase your speed on the ice you will instantly become a better player.

The great thing is that speed can be taught through proper skating and training for speed.  In this webinar video Coach Dan talks about stride length vs stride frequency and how to train each.  He also covers agility and conditioning, which both tie into speed.

You will learn how to properly train for power (speed) and what NOT to do with your training, why and how nutrition plays a role in speed, and how to schedule your speed training.  The running time for this hockey speed development training video is 55 minutes, and you can get access today for just $47.

Click here to purchase the Hockey Speed Development Webinar Video

More About Hockey Training Programs:

There are two different “seasons” for a hockey player – the in-season and the off-season.  Hockey players need to be training differently during these two seasons in order to get the most out of their hockey training and improve on the ice.

The off-season is when hockey players will need to have a 100% focus on their training and work hard at getting stronger, more powerful and more explosive, which will directly transfer to being faster, more explosive and all around better on the ice during the season.

A professionally designed hockey training program is necessary to ensure you are going through the proper periodization so you come into training camp or tryouts at your best.

During the season our goal is to maintain the improvements and gains we made during the off-season so that we can perform at a top level throughout the season and stay injury free.

Hockey players that don’t have a proper hockey training program in place to follow during the season will often get weaker, more injury prone, and start to decline at the end of the season when the most important games are being played.

We create our in-season hockey training programs to ensure that you will be dominating your opponents all the way throughout your hockey season.