Girls Off Season Hockey Strength & Conditioning
Specifically built for Junior and Pro Hockey players
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.
Train for success with a science-first approach
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.
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.
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’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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