Hockey Off Season Program, Built with Dylan Cozens
Specifically built for Junior and Pro Hockey players
5
training sessions a week
20
weeks of off season training
45-75
minutes per workout
Train like an NHL player
Developed by Ben McPherson (NSA) with Dylan Cozens (Buffalo Sabres) 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 and Dylan have perfected the program over the last 10 seasons and have 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
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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
Hockey Hips Warmup
Jerk Derivative : Behind Neck Split Jerk
Front Squat
Hurdle Hop
Skater Jumps
Jolly Jumper
Barbell Deadlift
Incline Dumbbell Press
10/20 Assault Bike
Case Study: Gavin McKenna
The training program that NSA puts together for is professional and helps me prepare for the long season ahead in every single way.
– Gavin Mckenna, 2023 program participant
Gavin’s Results with NSA
33%
deadlift increase
39%
Benchpress increase
50%
Full barbell back squat increase
As Rookie of the Year, Gavin represented Team Canada at the 18th World Championships and set the Canadian record for most post points in a single tournament while being the youngest player on the team at just 16 years old.
In the 2023 off-season, Gavin trained at Northern Strength with Dylan Cozens using our customized and tailored program specific to his needs heading into training camp. Resulting in real-time results adjusted based off of Gavin’s goals.
Watch Dylan Cozen’s Experience
See how Dylan takes advantage of the landscape, icy cold waters and elite strength & conditioning at Northern Strength Academy for an NHL off season like no other.
Register Now!
Choose your way to train with NSA. If you have any questions before registering be sure to contact us.
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