Elite off season training program

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

LET ME ASK YOU A QUESTION

Are you doing enough to make the jump to the next level?

Here’s the truth…you’re probably not there yet—and that’s okay! It’s not your fault. Now, imagine knowing you’re doing everything right to reach the next level. Training in the gym and on the ice like never before. Developing not just your body but your mind, like a pro. Dedicating four to five months this summer so you’re unrecognizable by training camp. That’s exactly what’s possible with SJHP, where we help you master your training, nutrition, and mindset!

imagine this…

  • Coaches notice you winning more corner battles than last season

  • Your hockey sense, vision and coordination is improved thanks to vestibular and proprioceptive training done over the summer

  • Scouts notice your improved edge work and explosiveness

  • Players on opposing teams start to worry about you when you’re on the ice

here’s the problem…

You feel worse at the start of the season than you did at the end

You get back onto the ice come training camp and you feel slower and more exhausted then when you left. You go into fitness testing and coaches notice your poor results

You’re using poorly structured programming or non at all

You jump from program to program because “none of them work”. Even worse you make your own program and wonder why you get no results.

lack of progress

You feel like no matter how hard you work you’re not progressing 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

nOAH WENT FROM NOT PLAYING HOCKEY IN 18 MONTHS TO MAKING HIS NHL DEBUT…

hEAR WHAT HE HAS TO SAY ABOUT TRAINING WITH ME

NOAH PHILP—EDMONTON OILERS (NHL)

HERE’S THE GOOD NEWS…

You don’t have to do it alone.


In Junior, I was exactly where you are today—unmotivated and with 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 Jr 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. This is why I now dedicate so much of my time to helping others, to help them do what I have done, without the long learning process.

I have now been training hockey players for 9 years and have worked with players from ages 5 to the NHL level. Before becoming an online trainer and starting my business, I worked at the Okanagan Hockey Academy in both Canada and the United Kingdom as one of their Strength and Conditioning coaches. I also co-founded BE A PRO, where we offer off-season training in the gym and on the ice to elite hockey players in the Calgary area.

INTRODUCING…

SJHP elite off season training program

Online hockey training designed to make you stronger, faster, and more powerful—while building lasting habits in nutrition, recovery, and mindset to ensure you train and prepare like a pro. With the addition of vestibular and proprioceptive training, there are no excuses. Elevate your game and dominate next season. All of this is delivered via the Trainerize app so all of your workouts are available on your phone.

Who is this program for?

This program is for elite players aged 15+ that:

  • Have a good amount of lifting experience

  • Want to dedicate their time this summer to becoming the best player they can be

  • Want to make the jump to the next level

  • Want to build strength and power that translates to the ice

  • Are eager to improve their nutrition, mindset and recovery habits to perform at their best.

what’s included in the Elite 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 fitness 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.

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 two off season programs available are the intermediate and elite off season programs.

The Elite Off Season program includes the following every week:

  • 2 Mobility Sessions

  • 2 Cardio Sessions

  • 3 Weights Workouts

  • 2 Field Workouts

  • Vestibular and Proprioceptive Training

  • Injury Prevention Training

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

here’s your bonuses

HOCKEY PLAYERS NUTRITION GUIDE

An e-book designed to help hockey players ensure they are getting enough nutrition and meeting dietary goals (e.g. protein + carbs) to recover and 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 ROUTINE

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.

"Working with Sam was a very beneficial and enjoyable experience"

The workouts aren’t just thrown together they are tailored to your specific goal. I liked that the workouts were easy to track with the Trainerize app. Since working with Sam I feel a lot better not only on the ice but off the ice as well.

DAWSON MILIKEN—MRU (USPORTS)

I used to charge $250 a month for this program, but 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 elite 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 prep 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

frequently asked questions

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 pieces of equipment needed 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 1-2 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 5x a week. Mobility and cardio can be done on the weekends if you would like to do that instead of during the week.

  • 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.