welcome to your 2024 offseason training plan
put together for you by train 2.0 and Jason ye now this is the program that you want to
use to balance four key things which is not just getting stronger and improving your cardio
this offseason program is designed to actually have you get ingame results so that you show up
to off season or or your training camp and not only are you top of the Beep Test you're top in
all the strength and power things that you need to do but you're also actually d
oing great on
the ice you see hockey is such a complex Sport and a lot of players spend their either they
spend their energy in the wrong areas or they don't know exactly where to spend their area so
they don't do anything at all because it's so complex and they end up burning so much energy in
the wrong areas and then they don't actually get the results they're looking for in a game now I am
I I've made so many of these mistakes but I also have a background in kinesiology my kinesiology
d
egree I'm a kinesiologist I've been coaching now for over 20 years uh and you know you know I've
got millions of views on uh my YouTube and I've also played professional hockey and always tended
to finish at the top of my fitness results and not only are these things important for what I'm
about to share with you next but more importantly I've made so many mistakes I've made a ton of
mistakes about um you know putting my effort in the wrong areas doing things that were too
complex focusing
on you know the strength and cardio at the expense of my mechanics and that's
uh a mistake that I don't want you to make so I've put together a program that helps you prioritize
exactly what to do in what order and I've really really simplified things because complexity is
the enemy of execution and what I want to do is I want to create a a program so simple that
anyone can follow it and then you can scale it up all the way to the pro level and then down all
the way to players as young as u
h say aged 8 9 and 10 and I'm going to explain to you how you can
actually adjust all of that so that's a lot to take in let's get into it we're we've got about 30
to 40 minutes together and I'm going to show you exactly how to do this offseason program then when
we're done like I said this is this is presented by train 2.0 and uh I'm going to give you all of
this value for free I'm going to I'm going to show you how to do all of this um but I'm also going
to make a very clear pitch to you
which is uh this is only part one of part two there's there's
two parts to this and the second part is in the train 2.0 Plus Membership I'll go over all of that
in a in a second um but in the second video I'm going to go into more depth into everything and
you're going to see exactly how to get this uh offseason training program but let me give you the
goods first let me give you a bunch of value that regardless of whether you choose to sign up for
train 2.0 Plus or not you're going to get
a ton of value you're going to know exactly how to head
into your offseason to absolutely crush it when the when the training camp runs around so give
me that opportunity to to give you a ton of value before you decide to sign up you want to make sure
that uh I I walk my walk and talk my talk before uh you believe me on any of that stuff so um
let's let's dive in to what we're going to cover and um and why so today we're going to talk about
four themes balanced to Perfection and properly pr
ioritized I think that's the most important
part so we're going to talk talk about in your offseason program how do you achieve mechanics
Mastery along with crazy cardio so you're top of the beep test and ruthless strength so you're
crushing people in the corners and crushing your fitness test all while connecting your spirit so
actually you know uh cross trining being involved in your community connecting socially and with
your family all important things we'll talk about all of those thin
gs and mechanics Mastery is all
about getting leverage by copying and pasting the mechanic mechanics of elite players so this is
what we talk about at train 2.0 as like our our tip of the spear this is what you we mostly
have people focusing on but how do you uh you know integrate it into your offseason program it's
really important to know how and when to do it and this is actually your highest leverage activity
but next what's really important is crazy cardio and we are I'm going to show
you exactly how uh to
create crazy cardio using the barbell strategy to beat everyone on the beep test and then never be
out of breath on the ice we're actually going to use this thing known as science and Physiology
things that I studied in depth in school uh to show you exactly how to do it I've studied them
in school and then I've applied them for great results so just making sure to uh emphasize
that then ruthless strength how to add 50 to 100 pounds in the three key movements that hock
ey
players need to be stronger and faster all without overtraining um and then we're going to talk
about how to connect your spirit how to refresh your mind and body while making the neuronal
connections those are the the connections in your brain uh that will improve your game sense
and also your spirit and there's a little bonus section here about cryotherapy hot cold therapy
um as well so coming back to the theme which is that complexity is the enemy of execution as you
go through this
everyone should be able to say to me you know what Jason your thing is just that
simple it's too simple it's too simple there's way more complexity here there's way more there's way
more Nuance to this absolutely 100% And remember I talked about a lot of the mistakes that I've
made well one of my mistakes was getting uh way too complex and uh having programs that were way
too complex so complex and But but so precise and so correct in their approach that they were hard
to execute um and um
you know given that we have a YouTube relationship or the beginning of a YouTube
relationship um you know I don't want to give you a complex program because you're not going to be
able to execute it you'll watch it and be like oh yeah that was interesting uh and those were
some cool points but really like I'm not going to go execute it I'm going to make something so
simple that you're going to be able to execute it when you're able to execute it that's actually
how you get results and the f
irst part of this is understanding what energy is and does which is
you know you really want to use your energy on the highest impact activities first and there's this
saying and I didn't verify this but I I'm pretty sure it's from it's from Abraham Lincoln which
is that if I had 24 hours to cut down a tree I'd spend the first 23 hours sharpening the axe what
this means is that there's some activities that have a higher impact than other activities in this
case Abraham Lincoln is talking ab
out sharpening the ax so for us that is mechanics mechanics make
the biggest difference on the ice for you if you want to uh test that theory all you need to do
is look at some of the office Fitness results of first round first overall draft picks and
know that they eventually do get their their Fitness tests uh really really good but usually
when they come into the league and usually when they do the NHL combine testing they are not top
in anything other than sometimes aerobic um they migh
t be uh top top in aerobic and then sometimes
top in um maybe like fast twitch uh muscle fire like like their their long jump or their high
jump something like that so those are those are the places where you tend to see them uh be
outliers but otherwise they're usually quite average and sometimes below average on their
fitness test um now that's not to say it's not important because as you do see players like
uh McDavid get stronger and get um you know into better shape and and develop tha
t like NHL level
strength they do become more dominant absolutely but mechanics is the key differentiator so that's
why we always focus on that first now the the key thing with a good offseason training program is
you want to Stack the highest leverage training first so because mechanics are where you get your
highest leverage meaning that you get more results with less effort you want to do that first that
you want to do that training activity first and because mechanics take time and ener
gy to learn
mostly mental energy right like mental bandwidth as you learn and refine your mechanics um because
of that you want to learn them when you are fresh so you want to do that first if you do cardio or
strength before the mechanics training it puts the breaks on your mechanics learning which is a bad
idea because mechanics learning is where you're going to get your biggest results right um and if
you just want to test that think of McDavid uh or you know Ryan nent Hopkins or Matthew
s or any
of these like first round draft picks the first overall draft picks who come into the league
and play at 1819 are they the strongest no are they the fastest usually not always like and I'm
talking about off ice are they in the best shape sometimes um they're usually pretty middle of the
pack but where they always stand out is in their mechanics so we we want to be focusing on that
first and then designing the system designing your offseason training plan so that you focus
on that
first but still integrate all the other important aspects is a really key part of this
and that's why this is so important so the 2.0 mechanics rule is always practice mechanics first
and 45 to 90 minutes is The Sweet Spot 45 because uh less than that you're you're probably not
getting fully into a a flow like a deep work state where you're you're focused and you're executing
these mechanics and 90 minutes um you can always push it but like 90 minutes is a round where you
can have Peak focu
s and Peak uh attention before that starts to WAN of course you can always push
that but 90 minutes is 45 to 90 minutes is around a good uh you know range for you to think about
so doing that first is important next up is that cardiovascular capacity so your crazy cardio
being in great shape finishing top on the beep t T um and uh you know being never out of breath
on the ice that capacity is built on either end of the barbell not this barbell that I'm showing
you here but this barbell okay
uh which is the your cardio zones and um these barbells are great
for strength of course but we want to be building our cardio in zone 2 and zone 5 and so that's
what I mean by uh you know uh having the um the the the barbell so we are primarily building
our uh cardio in these two zones why well the key thing is that when you are um in zone 2 which
by the way is um kind of 60 to 70% of your of your max heart rate um and you're doing it for
about 30 minutes we'll go into exactly how much pe
r day today um in the in the next video uh but
when you're doing that what that does is it sets a really great Baseline for your cardio um but
it also does uh it also helps you recover and and it's it's intense enough that it stresses and
trains your your cardiovascular system but not so high that it that it prevents you from recovering
you can actually do Zone 2 cardio every single day and it won't Tire you out in in fact it'll help
to uh re-energize you um especially once you get used to
it so that's where you want to be building
most of your cardio base now you do need a heart rate monitor for this now I'm an Apple guy and
uh you know I i' would recommend an Apple watch um but you don't need an Apple Watch you can use
a Fitbit or a Garmin or whatever uh is out there you can get something off Amazon um that as long
as it tells you your heart rate once you calculate your heart rate um and calculate what zone 2 uh
should be based on your age um and then some of these other wa
tches will we will'll do it more
more accurately but once you do that that's how you determine Zone 2 and you want to spend about
30 minutes in there per day that is just going to help you build that base of your cardio um I will
go into the technical elements of it in a second but um for now that's just the first bit the next
part is that your anerobic capacity and also your aerobic capacity is built in zone 5 so what what
that means is that this is your highest intensity exercise it's at
90 to 100% of your max heart
rate and it should not be done for more than 5 minutes in fact it should be done a lot less you
see what a lot of people do is instead of spending most of their time here and here on either end of
the barbell you can see like that they actually spend a lot of their time here and here in the
zones three and four now this is why this is a bad idea zones three and four are challenging
they definitely are challenging they're good for your mental strength however you
don't recover
quickly enough from them um like as in if you do some sort of like crossfit workout in like a zone
three or four you did get your heart rate up high but it didn't cause quite the training response
you were looking for um but uh you know you also will not be able to recover sufficiently the next
day to be able to do it whereas Zone 2 is it's low enough intensity that you can do it every single
day um and then zone five is intense enough to actually create a training uh effect
I'll talk
about that in a second um but let's just touch on zone three and four workouts being really
good for mental strength um cuz they're hard right these are like your circuit training these
might be like a crossfit workout something like that and they should be done every 1 to two weeks
to build tolerance like I'm a David gogin fan and so having mental strength is something that is
important I think I think you should uh you know you should train that and and continue to to make
sure
you have that resilience to withstand tough workouts um and I think that's super important but
to actually like move the needle on your cardio so you have a crazy cardio you want to stick to zone
two and four so that's what this program consists of uh now you can skip past this if you don't want
to go into the physiology of this um but if you do listen along the reason that we have uh Zone 2 and
zone 5 is that the primary way that your cardio improves is via drops in oxygen so what that mea
ns
is when you exercise for long periods of time you have your body as it's burning through energy
also burns up oxygen along with that energy and that drop in oxygen level for a long period of
time um and that's the key is the the length of the period of time um that's creating a molecular
signal to your body to one increase blood plasma volume uh and then to your M mitochondrial cell
density uh and and so there's actual again it's the the precursor is the lack of oxygen uh and
that trigg
ers those those two things to occur so when you have increase blood plasma volume
what that does is that increases the like the the volume of blood in your um in your system
imagine putting more water into a water balloon that's what you're doing when you have more
blood in your system like more blood volume in your system that increases the size of your heart
uh will increases the size of your heart and then also the amount of blood that it pumps out so
again imagine more water going into
the water balloon and then that you know being pumped out
of the water balloon that's what's happening and you can trigger that with uh long slow periods
of cardio where you are um you know um uh where you are actually um doing that now in zone two the
the secondary trigger for cardio is uh like as an improving your V2 Max is actually a really steep
drop off in um in oxygen so um what that looks like is typically when you have your uh your uh
uh your your exercise your blood oxygen is aroun
d here around here around here and then um and then
when you exercise uh like in a zone two it drops a little bit like this and that is the cellular
or is like the trigger for you know different uh cellular signals to make mitochondria and blood
plasma but the other way is a really intense drop off so when you do a zone five workout you see a
really intense drop off of uh of blood oxygen and then um and then and it starts to raise back
up as your breathing rate starts to increase but this h
ere this drop off that comes from zone
five is an important signal to your body to say oh shoot I need to withstand drops in oxygen um and
you know I need to make adjustments and that's primarily going to do uh a couple things like I
said it's going to increase mitochondrial cell density and then also your blood plasma volume um
also when you do that your your body is going to learn to withstand uh high levels of uh acidity
now most people call it lactic acid but what most people don't know
is that lactic acid immediately
dissociates into lactate and hydrogen ions it's my belief that uh the hydrogen ions which causes
acidity is the primary thing that is causing the the the the um kind of the the pain that you
feel from the burn um and then also preventing you from being able to exercise continue continue
to exercise so when you exercise at really really high intensities you're generating I IE um zone
five you're generating uh a ton of acidity really quickly because you are ge
nerating um a ton of uh
like um you're kind of beyond your um uh your your heart's ability to keep up so that's why we use
high-intensity intervals in zone 5 um and again that's the key thing zone 5 not zone four or three
a lot of people will do these quote unquote hard workouts but they're actually in zone 4 and three
because they're doing like a 10minute workout or a 20 minute workout you it's not possible to be
in zone five for 10 minutes um it's just like physiologically not possible so
if you're doing
these quote unquote intense workouts in Zone 3 and four you are uh not getting to zone 5 so you're
not creating that rapid drop off in oxygen that you need instead you're kind of sticking around at
a medium level of uh oxygen uh deficit and that's not going to create the same um you know cellular
triggers that you need to create the cardio that you want so that's some of the in-depth science
behind uh behind this and um why you want to use the barbell strategy so to simplif
y it now um your
cardio rule is get a heart rate monitor you can be in Z 2 for an unlimited amount of time because
it's both training and also recovery and then you want to do zone 5 two to three times per week uh
so I tend to use tatas but there's different ways that you can uh you can train this um basically
train like a sprinter and um but that's the uh that's the cardio Rule now the next part of this
which is kind of the the bonus piece is that your ability to train is based on your abi
lity to
recover and Recovery is everything and so along with your heart rate um you want to make sure
that you are monitoring your sleeping and morning resting heart rate that's this is another reason
why you want a heart rate monitor like I said and why am I telling you this because again I believe
in David goggin I think that most people can push much harder than they think um but I still believe
that you want to use your physiology to help tell you when you need to like back down or whet
her
you need to or whether you can keep amping it up it really just gives you the peace of mind
that you can just keep on amping it up and um and you you're not going to get overtrained
I think people kind of spirly are like oh I'm overtraining where they're not overtraining
uh they're just not getting enough sleep um that's that's usually the case so here's how you
know if you're getting into like a overtraining state which is not burnout by the way um again
I'm kind of David goggin about
this so I'm I'm not a huge believer in this I I I more think it's
it's uh um you know I think you can really push through a lot um but uh anyway here's how you know
physiologically if you should back down is that if your heart rate your mourning heart rate or your
sleeping heart rate starts Rising for more than two nights consecutively that means it would be
time to back off on some elements of your training and increase your recovery time the other part of
this is sleep so sleep should be
at least eight hours per night and um most players most athletes
think that you know because you know your average person sleeps 8 hours a night and they're sleeping
8 hours a night they should be fine well the truth is that the best athletes actually need to sleep
9 plus hours so if you're thinking you're tired ask yourself are you sleeping more than nine
hours uh they did a study of like the very very best athletes like LeBron James and and um you
know Tiger Woods and Roger feder and the
y sleep like 9 10 sometimes 11 hours a day because their
bodies are are you know under demand so much of course you've got the the Michael Jordans and
the Joo willink of the world who uh don't need that that is actually a genetic trait by the way
so if you happen to have that genetic trait that's great but Mo most athletes do not most people do
not and um they actually do need 9 plus hours of sleep so if you're like oh I'm tired I'm tired I'm
tired well are you sleeping enough if you're if
if you're honest with yourself and you're you know
not sleeping under 9 hours then you just need to increase your sleep um last thing is just being
aware of the cost of boozing on your recovery so when you're doing all these training uh things um
I I'm I'm I'm personally not a big drinker um and but I do know that's important socialization
and uh you know it it's fun like I get it uh I I have fun with it too but I might drink a total
of like once or twice a year um and you can do it but wha
t you should do what you should be is just
aware of the cost um and there's a physiological cost which primarily is you'll notice that after
booing uh during the night and in the morning your resting heart rate will be higher indicating that
you haven't recovered fully so you can you can do it you can do it 7 days a week if you like um and
again I I think it's even good for from like a mindset perspective to get up in the morning and
and do a workout while you're after after a night out tha
t's good mentally to to to be to be good at
but just be aware of the cost I wouldn't recommend you do it every single day um and I personally
wouldn't recommend that you do it that often although I know that it's uh an important part to
to socialization and team bonding um I don't deny that at all uh but just be aware of the cost so
you know I'd recommend that you pick your battles you pick when you're going to be doing that um and
choose to do it at times when you can actually uh you know
make sure that your recovery is if it
if it is impacted you have the time to to get it back under control um what you'll notice like I
said is if you're going out two three nights in a row you're going to see your uh your sleeping
and morning resting heart rate climb higher and higher and higher and that's going to kind of put
you into that overtrained state so like why would you do that if you don't have to right especially
if if you're if you're training seriously for your sport so um tha
t's just my note on on on that and
on recovery so the the train 2.0 recovery Ru rule is monitor your resting heart rate to determine
your training load uh and that can be nighttime sleeping or morning resting heart rate and if as
long as it's not Rising keep on loading them up uh one last thing on the booing right just imagine
if you are are paying attention to your resting heart rate um and you're like uh you know you
you just are like it's going higher and higher and higher then you have
to back off your training
now you have the opportunity for like less reps um and that kind of stuff just because recovery is
everything and you're choosing not to to to do that so again not a bad thing not that you can't
do it it's just that be aware of the cost okay next part to this is ruthless strength training
requires consistently picking up the rock what does that mean well this is a rather dramatized
um you know draft graph on the right here but um My Philosophy in this 2024 offseaso
n training
PL is to do three exercises for three Reps for three sets every single day and then inch your
weight higher every week really simple absolutely absolutely the the most optimal program maybe
maybe not maybe because it's simple and easy to do and easy to remember and you'll never forget
it um and uh but maybe not because you know you can you can definitely get more Technical and
isolate specific muscles and periodize and all of those things you can absolutely do that too
but the s
implest thing and the and the period of my training where I got the most benefit was doing
this um and remember that that the when I say most benefit I don't just mean most benefit just in
terms of strength but being able to balance of these things when I was focused on using ruthless
strength I gained a ton of strength and I did not even come close to burning out and I was able
to put all my energy into mechanics um and uh that was a huge boost to uh my overall game
which is what I'm tryin
g to do here um and I've chosen three exercises after many many years of
experimentation and and program design to be the three most ruthlessly efficient hence why I call
it ruthless strength training um exercises so the atg split squat which uh will help with your shin
angle um and then bulletproof your knees and your quadricep strength also while lengthening your hip
flexors deadlift with which helps hip hinge but then also your back strength your pulling and
then bench press which is a c
ompound movement to uh work on your uh strength and the idea is to
inch your weight higher every week and when you do your three reps in your three sets always leave
one rep in the tank so you're not always trying to max out um you do want to do that with uh like
a muscle building but that's not what we're doing that's not what we're talking about but if you
do want to get into um what that you know what what that is here I have a couple like um you know
add-ons uh to tweak it to tweak it i
f if you want but that's again in the um uh in in the second
video we won't go into that in this one so um the 2.0 strength rule is lift every day for three
sets three reps and three exercises now the last part is uh connecting all parts of your spirit to
become an integrated hockey player and so the rule is do one thing every day to connect your spirit
to a different part of you now what does that mean like yeah this might sound a little bit uh Hocus
Pocus or woo woo um but I do recommend
doing and this is what it looks like um you know one one
activity of either cross training uh giving back to your community or something social with friends
and family every single day um I believe that uh you know if you're a pro hockey player then you
know you you probably have four or five days you know hours a day and uh to to dedicate to this but
you don't want to be a one-dimensional person or being I mean you hear of uh you know amazing
hockey players like Sydney Crosby or like the s
adin who are very community-minded um very
connected socially they have interest outside of um hockey and I think you want to you want
to create that to really connect you know your to yourself and and and be an integrated human
um if you're spending four or five hours a day make sure that like an hour or at least of that
is doing something other than hockey so that you have just a well-rounded personality okay so
that's that's the um the first thing the second is with cross trainining I be
lieve you should
be cross trainining um you know every day and often so tennis hiking uh you know golf biking
whatever it is that you enjoy um I believe you should be doing that every day I think that um
moving and finding enjoyment in those movements um and connecting and socializing and and also
learning things that may or may not connect to um to hockey as in you know movements that you might
be learning in tennis which I always recommend uh might help you in hockey well you know those
are those are beneficial things to do so I do recommend that you do those things every single
day uh to to connect to a different part of you now if you're maybe younger than an NHL uh maybe
you're like 12 or 13 um you know you probably don't yet have a job maybe you do but if you don't
you can you can be dedicating that much time to you can be dedicating four or five hours a week or
a day to to all of this why not if your goal is to play pro then you got to begin acting like it um
and agai
n so long as you're making sure to cross train engage in your community with your friends
and family and that's always a part of your day well then what's what's the matter with uh doing
all this every single day probably nothing um and it just really is a matter of priorities and
commitment and and where you want your energy to go so that is my recommendation for that so my 2.0
Spirit rule is do one thing every day to connect your spirit to a different part of yourself okay
here's the bonu
s section which is an adding in hot cold therapy to boost results so that looks
like cool plunging and saunas so to turbo boost your results because remember that recovery is
everything cold plunging in the morning before exercise uh will increase your dopamine your
dop me is a neurotransmitter that increases your feelings of motivation so that will help you
get through uh all the activities that you that you have planned in a day because it's not easy
I'm not I'm not putting this little sp
readsheet together and saying oh yeah this is like super
easy to do no it's the lot of work and it's high intensity and um you know I don't recommend it
for for everyone um like you especially people that are not serious but if you are serious
then you know you're going to need to find a way to get yourself motivated cuz you won't always
feel motivated and cold plunging in the morning will uh neurologically set yourself up to be a
motivated person by increasing dopamine um the next part is
doing saunas after your training uh
to turbo boost your results uh two benefits well there's there's many benefits there's benefits to
your cardio there's benefits to your strength and recovery and muscle building and then there's also
like overall health benefits so um you want to do this after your training not before uh the reason
that after the training it's helpful is because imagine you just did a cardio workout in that
situation what happened was you your brain had to trigger your bo
dy to do a cardio workout then
your cardio was stressed what happens in the sauna is your cardio becomes stressed but your brain
didn't have to like trigger your body to do it you just need to sit there so you're almost getting a
second cardio workout without mentally fatiguing yourself so you you're almost doing double duty
with no not double due to the effort um so that increases cardiovascular gains in terms of your
strength um sauna has a direct Direct Direct dose response sorry those m
outhful relationship
between um your uh what's it called sorry your HGH release and time in the sauna so when you
the longer you're in the sauna the more HGH HGH is your human growth hormone and and um you know
primarily what that does is it uh helps your body metabolize fat metabolize and burn fat and then
also synthesize muscle um so it's a it's a really important uh hormone that triggers uh literally
human growth um and and and so if you're aiming to build muscle get taller um you know b
urn fat
um get bigger then you want to be triggering that so the more time spent in there the better it also
releases heat shock proteins uh this is literally uh something that happens when uh heat uh your
body is shocked by really high heat uh and these heat shock proteins help in protein repair and
your muscles are made up of guess what protein so uh when you trigger that you trigger your muscles
to get um recovered more quickly um it's also relaxing it helps you to recover um just becaus
e
you're more relaxed uh you'll also feel better uh it's a mood elevator um and then it'll also help
you with sleep which as we know is is important now in order to help you asleep it can't be done
right before asleep it should be done about 1 and a half to two hours before sleep so after
your training is fine um and then lastly there are some amazing health benefits I think the uh
studies that I've seen are that you know when you do saunas regularly like 5 to 7 days a week it's
like a 70%
reduction in all cause mortality and I think it's a 40% reduction in cardiovascularly
related deaths so you might be at an age where you care about that or you might be an age at an
age where you don't care about that but um the benefits to your overall health are amazing and
then coming back to the uh sleeping part uh which that if you have trouble sleeping consider uh a
cold plunge before bed or cold shower to get the core temperature down um you know a lot of times
uh people have a hard
time sleeping when they're too warm uh especially men women l so um but uh
then uh cool yourself down before bed so if you're doing a sauna before bed or too close to bed you
might disrupt your sleep so you need to make sure to drop your uh temperature um beforehand sorry
I'm going to go one one more technical thing which is that the reason why you want to do it an hour
and a half to two hours ahead of time is because um the the your body will begin cooling itself
down naturally uh after t
he sauna um and if you uh give yourself that time it'll start triggering
itself to cool down just in time for you to fall asleep um but if you do it too close to bedtime
you might be too hot at the time of going to bed which is where a cool plunge um or shower might
help with that so getting very technical but that will uh turbo boost your recovery results because
recovery is everything so here's your rules cold in the morning sauna after training be tool to
sleep um I use an eight sleep po
d um I would recommend it if you have the means um and what
that does is it it it controls your temperature um so it sets your temperature as cooler if you
have a partner then um the different sides of the bed are different temperatures so you can each
have your own preference and so that's what I have and that helps me uh sleep by getting cool
before bed and then it wakes me up nice and warm and it's a great thing my affiliate link is below
just kidding I don't have one um but I should get
one uh because I do recommend it uh so I don't
make any money off that but um I do recommend an eight sleep pod okay so I hope you got a ton
of value from that and just to recap you know some of the things that we went over um we talked
about you know four themes how this was designed to be more focused on Simplicity for execution
rather than like Perfection of like what is the optimal program and then I'm also very clear that
I'm prioritizing and biasing mechanics Mastery which would be w
orking within the train 2.0 plus
membership and um the standards uh program that we have there to improve your Mechanics for skating
for shooting for stick handling and um that is the bias that is the bias and the priority because I
believe it has the biggest impact on your game um but then we talk about how do you layer in cardio
strength and then cross trining being involved in your community being involved with your family um
all in a way that like works together uh and then we also talk
ed about the bonus of adding in hot
and cold I layered in a bunch of stuff too about you know David goggin's overtraining um and just
kind of My overall perspective on on how hard and how much I think you should be training now um if
you enjoyed this if you found this helpful then um what I'd love for you to do is sign up for the
full 2024 offseason training program with a train 2.0 Plus Membership and what that looks like is
it's a $47 month membership and um you can also uh get a uh a yea
r-long membership which would
save you I think 15 or 20% and um you know if if you just want the offseason training program
um sign up for a month and cancel uh you can sign up you can you can get it it's 47 bucks a month
and you can cancel now I've done uh programs you know I've charged $110,000 for programs I've
charged 5 ,000 for programs um and truthfully um the program that you're getting is probably
like $2 or $3,000 worth of worth of value and you can get it for 47 bucks um and the r
eason I'm
telling you this is because I think that when you join you're going to like the community you're
going to you're going to like and see the uh the training videos and and you're going to start
making improvements on your mechanics um that you wouldn't normally expect and you're going to be
like wow this is great so it's a little bit honey to get you in to be fully honest like I think I
think it's like way more value than 47 bucks a month um and um and and uh to to get you started
and then I think you know you'll you'll be able to get more and more value out of it as you go and
when you join uh we have uh weekly coaching calls where we answer all your questions and these
are like video coaching calls uh where you can talk to myself or one of the other um train 2.0
coaches and get all your questions answered we have uh some some great communities where you can
ask your questions post your um post your videos get feedback uh and connect with other train 2.0
Plus member
s and that's all within the train 2.0 plus membership and like I said that's 47 bucks
a month and you can sign up for one month take the take the plan cancel and and run but I really
think that you're going to to get a ton of value from the entire community and the entire program
especially uh with the the focus on on mechanics I think you're going to go deep into to that um
and so I encourage you to do that that's my ask uh that that you do that and um and if you like
it uh you know let us
know but the thing I I I'd like to say too is don't tell me when you start
this thing tell me when you end this thing and that's what I would be most proud of that's
what I would be happiest with is that you uh send me a message in August or September after
a successful try out after finishing top of your uh you group in your beep test or whatever ever
um because everyone can start things in 2024 you know everyone's starting their offseason training
program um it's easy to say that tell me
when you finish it my case is that uh doing this training
program is going to be something that you can actually finish because it's so simple uh you can
do it every single day so yeah don't tell me when you start it tell me when you finish it uh give me
feedback let me know how it went and and you know share your wins so that uh um we we know how the
20204 version of this offseason training program did uh with that thank you very much I'd love
to see you in the train 2.0 Plus Membership I
hope you found this helpful and uh best of luck
with your offseason training thanks for watching
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