intermediate off-season training program

Off-season training that will make you unrecognizable at training camp.

Are you ready to feel your best on & off the ice?

Imagine stepping onto the ice next season feeling stronger, faster, and more explosive than ever. Your strides are powerful, your endurance is unmatched, and you dominate every shift with confidence. You’re outworking the competition, making game-changing plays, and proving exactly what you’re capable of.

And off the ice? That same confidence follows you. You’re dialled in, focused, and feeling unstoppable in everything you do.

All it takes is committing this summer to training the right way. With SJHP, you’ll master your strength, speed, nutrition, and mindset—so when the season starts, you’re not just ready… you’re ahead of the game.

if you’re Struggling to keep up, You’re not alone.

Here are some of the most common challenges hockey players face that might sound familiar:

  • You’re gassed by the end of every shift, struggling to maintain speed and intensity when it matters most.

  • You feel a step behind—your reaction time, vision, and overall hockey sense aren’t where they need to be.

  • Your edge work and explosiveness aren’t getting noticed, and you know there’s another level you could be reaching.

  • Instead of making opponents nervous, you feel like just another player on the ice—when you should be the one they’re worried about.

THESE CHALLENGES DON’T HAVE TO DEFINE YOUR GAME. THIS SUMMER IS YOUR CHANCE TO CHANGE THE STORY.

NOW PICTURE THIS:

Next season you step onto the ice…

In Junior, I was unmotivated and had no real idea of how I should be training, eating, recovering, or preparing for games. After years of learning through studying and trial and error as a player, I was able to do some pretty cool things. I went from being a 20-year-old Junior B player to playing pro hockey and have had the opportunity to represent my country playing against the best NHL players in the world at the IIHF World Championship.

hear from my client, nOAH philp, who WENT FROM NOT PLAYING HOCKEY IN 18 MONTHS TO MAKING HIS NHL DEBUT…

IMAGINE HOW DIFFERENT NEXT SEASON COULD BE

You step onto the ice feeling stronger and more conditioned than ever.

Instead of struggling to keep up, you’re setting the pace—your endurance, speed, and power making an impact from the first shift.

You walk into the gym with confidence, knowing exactly what to work on.

No more guesswork, no more random workouts—you have a plan designed to make you explosive, powerful, and game-ready.

You see the results every time you step onto the ice to play a game.

Your hockey sense is dialled in, and your game has levelled up in ways your teammates—and even your opponents—can’t ignore.

INTRODUCING…

SJHP intermediate off-season training program

Online hockey training is designed to make you stronger, faster, and more powerful—while building lasting habits in nutrition, recovery, and mindset to ensure you feel and look your best on and off the ice. With the addition of vestibular and proprioceptive training, there are no excuses.

ELEVATE YOUR GAME AND DOMINATE NEXT SEASON.

The results are waiting for you.


As long as you follow the program and show up and put in the work, you can start seeing results in your fitness in as quick as 2-weeks!

→ End your shifts with energy to spare instead of feeling drained.

→ Master the essentials of training, recovery, and nutrition for peak performance.

→ A stronger, more confident version of yourself is waiting.

→ Unleash your speed and become the fastest player on the ice.

PAY IN FULL AND GET A FREE 45 MINUTE CONSULTATION CALL

PAY IN FULL AND GET A FREE 45 MINUTE CONSULTATION CALL

LETS BREAK IT DOWN

Here’s what’s included in the intermediate off-season TRAINING PROGRAM:

  • SJHP has 12, 16, 20 and 25 week off season programs available depending on the length of your off season

  • 1 on 1 video check ins will be completed every week. This will require each player to fill out a form reflecting on their week of training. This will be followed by a 2 minute feedback video with guidance on things to focus on moving forward. These focus’ could be around exercise, nutrition or mindset.

  • An initial assessment is critical for identifying your strengths and weaknesses, assessing risks, setting realistic goals, and providing motivation. It forms the foundation your workout program, ensuring safety, effectiveness, and progress throughout the off-season.

  • Weekly weigh-ins help track your progress, adjust strategies, provide accountability, and ensure you meet your goals.

  • Exercise substitutions are available through the app or message if you need any adjustments.

  • All my clients deserve the highest level of support, and I work tirelessly to maintain those standards. When you choose to work with me, know that you are consistently choosing quality and excellence. Customer service is at the heart of everything that I do.

  • This mindset program provides athletes with tangible daily habits to follow. These habits cultivate skills in visualization, gratitude, staying present, and setting clear goals and intentions—all of which contribute to developing a happier, more confident player and person.

  • The off season training group chat includes all players in my off season program. This is a safe space for people to ask questions and celebrate achievements. This chat is also a space where I can provide general guidance to all program participants.

  • An often overlooked aspect of training, vestibular and proprioception training enhances a hockey player’s balance, coordination, and spatial awareness. By improving these systems, players react faster, maintain stability under pressure, and execute precise movements with greater control. This leads to better edge work, puck handling, and overall performance, making them more resilient and dynamic on the ice.

THE Intermediate OFF-SEASON PROGRAM IS FOR YOU IF…

YOU’RE AN Adult rec hockey player

Ideal for players who haven’t spent much time in the gym over the last few years and want to:

  • Stop feeling exhausted at the end of each shift.

  • Regain the speed and strength they had 10 years ago.

  • Look better and feel more confident in their own skin.

YOU’RE A 13-15 Year Old Player

Perfect for young athletes looking to:

  • Learn how to lift, train, recover, and fuel their bodies properly.

  • Build strength to win more battles and shoot harder.

  • Develop speed and power to become the fastest player on their team.

how your off-season TRAINING program is designed:

Your program will include multiple phases (the number varies depending on length of the program purchased) ranging from 3-5 weeks. The intermediate program is designed to make the most out of your time in the gym. The workouts are designed with some regressed movements teaching foundational exercises. All weights workouts can be completed in 1 hour, focusing on the most important aspects of training so you can get more out of your workouts with less time spent in the gym.

The Intermediate Off-Season program includes the following every week:

  • 3 Weights Workouts

  • 2 Cardio Sessions

  • 2 Optional Mobility Sessions

  • 2 Optional Field Workouts

  • Vestibular and Proprioceptive Training

  • Injury Prevention Training

Your workouts will be delivered through the Trainerize app and include video demonstrations.

AS A BONUS YOU’LL ALSO GET ACCESS TO…

NUTRITION GUIDE

It is an e-book designed to help hockey players get enough nutrition and meet dietary goals to recover + maintain strength.

Mobility Program

A strategically designed mobility program to progress players from the basics to advanced mobility sequences.

Off season Training ebook

Learn the core principles of off-season training, how to structure your weekly and summer schedule, and the reasoning behind each workout in your program.

PRE + POST PRACTICE MOBILITY

Focuses on exercises to enhance flexibility and range of motion before practice and facilitate recovery afterward. Helping ensure players are well-prepared and recover effectively.

"Since starting with Sam I have gained muscle , reduced body fat, and increased my speed”

I signed up with Sam to gain muscle in a hockey specific way. Sam’s program has helped me achieve that goal as I have gained a good amount of muscle and feel great on the ice. I chose to work with Sam over someone else because. Since starting with Sam I have gained muscle , reduced body fat, and increased my speed.

SAM BROPHY - CHATHAM UNI (NCAA)

COMPETITORS CHARGE $300 a month but WITH ME you can get it for $120 per month.

There's more... If you pay for the off-season program in full, you'll get a free 45-minute strategy call (worth $125) as an exclusive bonus. In this call, I will provide you with advice on a variety of topics, including training, nutrition, mindset, and career advice.

  • "sam is the ultimate pro"

    He’s completely professional and organized—Keeps you motivated by checking in and really takes an interested in your development.

    JAMES ISAACS

  • "Without a doubt Sam has been the best trainer I have had"

    He made a personal plan for me and it was the best I felt going into the hockey season. I was already achieving goals I set but Sam’s training took me to the next level.

    SHANNON DOUGLAS

  • "Sam really has changed my relationship with food, the gym and how I see myself—Can't recommend him enough!"

    I've been training with Sam, on and off for just over two years. He helped me drop a load of weight and get in to the best shape of my life. He helped guide me back from ACL reconstruction surgery, creating a program to build strength in the operated leg, leading to me being discharged 3 months early.

    LUCAS THOMAS

  • "After only doing body weight workouts for years, coming to Sam got me back to loving weights in the gym"

    He tailored my workouts to my goals of adding more explosiveness and speed to my game and each workout was super fun! Highly recommend

    SHEREEN CHAO

  • "I went from thinking i'd never play hockey competitively again, to competing for my university in front of a packed arena and I attribute a large amount of this progress to Sam."

    I was coming off of a serious illness that had prevented me from playing hockey for around a year before coming to Sam for help. Sam's help with nutrition helped me a huge amount, I went from being able to train once a week to 3 times a week while working with Sam. Highly recommend—Thank you again Sam for all you did for me

    BEN JOHNSON

  • "I can now lift much more weight and can actually transfer it to being more powerful on the ice"

    I signed up with Sam because he plays hockey at a high level and knows what’s going to benefit me. I joined SJHP because I wanted to get stronger and more explosive. I can now lift much more weight and can actually transfer it to being more powerful on the ice. My diet is a lot cleaner and I actually know how much I should be eating rather than guessing

    HARRY VANT

  • "I feel the core work has helped me be more stable when in battles, legs feel super explosive and even feel the medicine ball work has helped my shot get a bit harder."

    I signed up with Sam to be stronger in battles and corners while still being fast. I enjoyed the different phases as I never really knew how to structure my off season properly. Especially enjoyed the French contrast as I felt like I noticed a difference quickly

    KYLE FERGUSON

JOIN the intermediate off-season training program today!

Please purchase the program for the length of your off-season. Don’t purchase the 12-week program to test it out then purchase another one. This structure won’t prepare you properly for the season.

If you pay in full you’ll receive a 20% discount as well as a free 45-minute call with me to discuss and guide you with any issues you may be having—Topics included but not limited to training, nutrition, mindset, or career advice.

25 week off-season program

20 week off-season program

16 week off-season program

12 week off season program

everything you need to know ABOUT MY PROGRAM

Have more questions? Email me at samjoneshockeyperformance@gmail.com

  • Whether you’re a forward, defenceman or goalie this program for you. Goalies especially think they are unique when it comes to strength training but realistically they are not.

    The only difference for goalies is that they should emphasize mobility and end range of motion strengthening. “Hand eye” and proprioceptive training will be a part of the program.

  • This program has exercise alternatives for players with varying equipment but the main equipment people need access to are dumbbells, barbells, medicine balls and a cable or bands. Trap bars and kettlebells are also beneficial but this can be worked around.

  • The training sessions vary from 1-1.5 hours depending on the phase, week and day you are training.

  • This program is designed for players that are aged 15-Pro that have a moderate amount of experience in the gym.

  • Progress will be tracked through the Trainerize app in a variety of different metrics. Body weight is tracked once a week. Athletes will also be tracking their weights lifted in every workout. Athletes will also have the opportunity to track their food, sleep and exercise volume by connecting devices such as apple watch, fitbits or Garmin.

  • The program is delivered 100% online through the Trainerize app. Each workout will have video demonstrations so you’re never left guessing.

  • 100%! Just pick the number of weeks until your season starts and pick that program!

  • You will be training 3x a week minimum in the gym. You will also have optional mobility and field days which I recommend doing if you can.

    These are optional for those older adult hockey players that have limited time available to train and ensure they get their bang for their buck by focusing on the most important things.

  • Consistency is key, but I understand that life happens, and missed workouts are sometimes unavoidable. If you ever miss a session due to holidays, illness, or other reasons, just reach out to me. I’ll help you adjust your weekly training to ensure you still get the maximum benefit.