ELITE HOCKEY LAB PERFORMANCE SYSTEM
Six Weeks of Professional Training. Built for Hockey Players Ages 12 to 20.
Most off-ice training has no structure, no standards, and no progression. Phase 1: Foundation changes that. Every session, every exercise, and every rep has a purpose.
Developed by a 13-year NHL Strength and Conditioning Coach.
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Most Hockey Players Are Training. Very Few Are Training Right.
Walk into any gym during the off-season and you will find hockey players working hard. What you will rarely find is hockey players working with a structured plan that builds one thing on top of another, that teaches movement before adding load, and that is designed specifically around what the game of hockey actually demands physically.
Random workouts create random results. Phase 1: Foundation is built on a different principle. You earn the right to progress. Every exercise in this program exists for a reason. Every progression follows a logical sequence. Nothing is filler.
What Phase 1 Includes
18 Training Sessions
Six weeks, three days per week. Every session is fully planned with exercises, sets, reps, tempo, rest periods, and coaching notes.
Video Demonstrations
Every exercise includes a QR code linking to a demonstration video. Athletes know exactly how every movement should look before they attempt it.
Five Training Phases Per Session
Every session follows the same structure: Warm-Up, Speed, Power, Strength, and Durability. Nothing is skipped. Nothing is random.
Every Session Is Built Around Five Training Phases
WARM-UP
Warm-Up — 12 minutes
Four phases of preparation: thermogenic activation, top-down mobility, key movement patterns, and movement prep. Athletes arrive at the first training exercise ready to perform.
SPEED
Speed — 9 to 12 minutes
Speed work is trained before strength every session because it requires a fresh nervous system. Phase 1 focuses on linear and lateral mechanics, the foundation of every explosive movement on the ice.
POWER
Power — 8 to 10 minutes
Block 1 focuses entirely on landing mechanics before any jumping is introduced. Athletes learn to absorb force correctly before they are asked to produce it.
STRENGTH
Strength — 25 to 27 minutes
Squat, hinge, push, and pull. Slow eccentrics throughout. The tempo is the training stimulus. Athletes build real strength through controlled movement, not rushed reps.
DURABILITY
Durability — 5 to 7 minutes
Hip stability, core control, and single-leg capacity. The work that protects everything else and keeps athletes healthy through a full season.
Three Blocks. One Clear Arc.
Phase 1 is organized into three two-week blocks, each with a specific purpose.
WEEKS 1 AND 2
Block 1: Learn the Positions
Bodyweight and minimal load throughout. Slow eccentrics on every strength exercise. The focus is posture, depth, and body awareness before any intensity is introduced.
WEEKS 3 AND 4
Block 2: Own the Positions
First external load introduced in the squat and hinge. Jumping introduced in the power phase. The same movement patterns from Block 1, with more demand.
WEEKS 5 AND 6
Block 3: Express the Positions
Goblet squat and single arm row introduced. Speed and power intent at its highest. Four weeks of clean mechanics made this possible.
What Players and Parents Are Saying
“My son’s speed and confidence improved within the first few weeks. The structure and progression made the training easy to follow and effective.”
— Parent of 12U defenseman
“The workouts made me feel stronger on the ice and more confident going into games. I knew exactly what I was supposed to do each week.”
— 18U forward
“Our defenseman became stronger on pucks and more explosive off the line. It felt like a smart investment in his development rather than just another workout plan.”
— Parent of 14U defenseman
“This is the first program we have used that feels like professional level training but still makes sense for youth players. The focus on movement quality and injury prevention really stood out.”
— Parent of 16U goalie
ABOUT THE COACH
Built by a Coach Who Has Seen What the Next Level Requires
Derrek Douglas spent 13 years as Strength and Conditioning Coach with the New York Islanders, working directly with NHL players through full professional seasons. He watched prospects and draft picks arrive at the professional level underdeveloped year after year.
Phase 1: Foundation was built to close that gap. To give developing athletes the same structured, progressive training that professional players receive, starting at the age when it can actually make a difference.