Girls Off Season Hockey Strength & Conditioning

Specifically built for Junior and Pro Hockey players

$49
2 monthly payments
Register Now
NSA Girls off season Person lifting barbell

2

training sessions a week

11

weeks of off season training

45-55

minutes per workout

Train like an NHL player

Developed by Ben McPherson (NSA) using the latest research

This research based program is adapted to fit the needs of intermediate to well-trained athletes ready to become elite during the off-season.

Using the most up-to-date Strength & Conditioning research from Edith Cowan University, Ben has perfected the program over the last 10 seasons and has helped athletes reach their next level with a personalized approach.

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Train for success with a science-first approach

nsa person lifting weights

Built for junior & pro hockey players

Specifically developed to fit the needs of intermediate to well-trained athletes ready to become elite. By using the most recent strength and conditioning research from Edith Cowan University.

NSA Woman Lifting Barbell

Personalized Programming

Data tracking and progress reports that are personalized to your size, strength, power, speed, and agility. Offering estimated maxes, load recommendations, and accurate percentages.

nsa woman resting between sets

Online or in-person training with NSA coaches

Flexible training options in the environments that work best for you. In-person training with coaches at our facility in Whitehorse, Yukon or virtual training from anywhere with comprehensive journal, video training, and support from NSA coaches.

Workout Preview

You have a 2-day free trial to make sure the program is a fit for you. 
The full subscription ends after 4 months (20 weeks)

Day 1

Hockey Off Season

How to Opt out of a…

First 2 Weeks of Training

(Posterior Chain Day)

Clean Pull

Barbell Deadlift

Chin Up

DB Single Arm Overhead

Bicep Curl to Arnold

Band Tricep

Anterior Tribialis

Day 3

(Posterior Chain Day)

Hang Power Clean

Full Barbell Back

Romanian Deadlift

Dumbell Bulgarian Squat

Stability Ball Hip Lift

3-Way Calf Raise

Core

Day 5

NSA Dynamic

Mid Thigh Power

Push Press

Front Squat

1/2 Knell Tea Kettle

Barbell Bench Press

Barbell Row

Goblet Lateral Lunge

Core

Case Study: Maddie Nicholson

The training program that NSA puts together for is professional and helps me prepare for the long season ahead in every single way.

Maddie Nicholson, 2023 program participant

Maddie Nicholson Hockey Off Season

Maddie’s Results with NSA

I’ve had the privilege of training at NSA for the past three summers, and the programs and coaching have not only helped me build overall strength and speed, but they have also significantly enhanced my performance on the ice. The targeted training programs and expert guidance I received at NSA have been instrumental in my athletic development. What sets NSA apart is the incredible sense of community; from the moment I started, I felt welcomed and supported by both the staff and fellow athletes.

A special shoutout goes to Ben, who has played a pivotal role in my off-ice hockey development. His expertise, dedication, and personalized approach to training have been invaluable. NSA’s commitment to my growth as an athlete has been evident in every session, and Ben’s ability to translate off-ice programs to on-ice performance has made a significant impact in my game. I’m incredibly grateful for the strength, speed, and confidence I’ve gained at NSA, and I highly recommend it to anyone looking to elevate their athletic performance.

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Choose your way to train with NSA. If you have any questions before registering be sure to contact us.

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Girls Off Season Hockey Strength & Conditioning

$49
2 monthly payments
NSA Girls off season Person lifting barbell