• Programs
• Acceleration Centre
• Coaching Philosophy
• Goals
• Periodization
• Progression

Periodization of The Notre Dame Hounds Strength and Conditioning Program

The Program will be divided into four phases that are spread throughout the year as follows:

Phase I: Post-Season

This phase will begin immediately after the final game of the season and last for three weeks. The main focus of this phase will be the rest and recovery of the athlete. Cross-training will maintain fitness and strength levels while serving as a break from the rink and weight room. Flexibility will continue to be trained to aid in the recovery and regeneration of the athlete.

Phase II: Off-Season

This next phase will continue until 2 months after season’s end. The main focus will be to increase the athlete’s muscle mass, functional strength and aerobic capacity. Speed, agility and quickness (SAQ) workouts will be introduced with an emphasis on balance, agility and quickness. Flexibility training will continue after every work-out.

Phase III: Pre-Season

The pre-season phase will take place from 2 months after season’s end until one week before the first game of the season. This phase will be concerned with converting all the functional strength gains into functional power. Also, energy system training will shift from aerobic to anaerobic using SAQ drills. The SAQ sessions will focus more on quickness and speed.

Phase IV: In-Season

The in-season phase will begin one week before the first game and continue through the competitive season and play-offs. Maintaining all of the strength, power, energy system and SAQ gains is the main focus of this phase. Injury prevention will also be a key concern.