18U

18U Off-Ice Training Program

The 18U Off-Ice Training Program builds directly on the structure, intent, and training systems used at the 16U level—but increases the intensity, complexity, and performance demands to prepare players for junior, college, and high-level hockey environments.

At this stage, athletes are physically mature and capable of handling higher training volumes, greater strength and power outputs, and more complex workout designs. Common challenges now shift from basic development to managing fatigue, maintaining performance across long seasons, and staying healthy under heavy competitive loads. This program is designed to push performance forward while ensuring players can train hard, recover well, and stay available.

The 18U level represents the upper end of the “Training to Compete” stage—bordering on “Training to Win”—where athletes are expected to train with professionalism, consistency, and accountability. Players learn how to prepare, perform, and recover like high-level athletes.

The program is built in phases that follow the hockey season (in-season, post-season, off-season, and pre-season).
Each phase consists of daily routines, and every routine has a clear performance objective tied to the competitive calendar.

Training structure mirrors the 16U program—strength, power, speed, game-day routines, and built-in prehab days—but with increased intensity and variation in how those qualities are trained.

At the 18U level, training progresses to include:

Advanced strength training using traditional sets and reps to build maximal force production

Strength and power circuits that challenge repeatability, fatigue resistance, and work capacity

Higher-level power development through complex plyometrics and explosive movement patterns

Speed, agility, and quickness training with greater variability, decision-making, and game transfer

Continued prehab and body-maintenance routines to manage chronic stress, asymmetries, and accumulated wear

All workouts use the Overtime Kit, which includes all the equipment needed to follow daily training, prehab, and recovery routines. Sessions are video-guided and can be completed at home, at the rink, or on the road.

Workouts are the most demanding in the system (45–60+ minutes), reflecting the physical, mental, and competitive expectations of 18U hockey—while remaining structured to support performance during practices, games, travel, and showcases.

👉 Click “Start Today’s Routine” to get started
📅 Or “Choose a Date” to follow the program schedule

This is a high-performance training system—not random workouts—designed to prepare 18U players for the physical standards, training culture, and self-management expectations of junior, college, and beyond.