Off-Season Summer 2015 Program Registration

Start Date	# Weeks	# Training Sessions	Total Fee	Amount Per Payment (before HST)
April 27	17	73	$2,575	$429.17	Register
May 4	16	69	$2,425	$404.17	Register
May 11	15	65	$2,275	$379.17	Register
May 19	14	61	$2,149	$358.17	Register
May 25	13	58	$2,030	$338.33	Register
June 1	12	54	$1,899	$316.50	Register
June 8	11	50	$1,755	$292.50	Register
June 15	10	46	$1,599	$266.50;	Register
June 22	9	42	$1,475	$245.83	Register

Off Season Workouts: John Tavares NHL VideoCenter

The NHL visits the Athlete Training Centre to see how one of the best hockey players in the world prepares.

Training sessions at the ATC are held Monday/Tuesday/Thursday/Friday and run 1 ½ to 2 hours in length. Yoga, track & pre-tryout prep sessions are 1 hour in length
Maximum training group size = 12 athletes

2 coaches per group. The coaches work with these 12 athletes from start to finish of every session: foam rolling, dynamic warm-up, acceleration, plyometrics, strength training, core, conditioning/energy system and stretching
All athletes are issued a heart rate monitor which they wear for each workout. We are one of a handful of facilities in Canada that train with this system. This is a tremendous tool for improving conditioning & recovery, lean muscle gain and/or fat loss
Athletes are grouped according to age, physical strength, maturity

Full assessment & testing at beginning, end of June and mid-August. Results are tracked and reported to athlete and/or parents. Categories tracked: weight, body fat %, muscle mass, vertical jump, long jump, pull-ups, 10 yd. sprint, pro agility, front squat, deadlift, bench press
Physio and injury assessment on site in a dedicated physio room provided by Sheddon Physiotherapy staff
Nutrition counseling is available to each athlete and their family. We constantly reinforce with all the athletes the importance of eliminating processed calorie dense foods. The goal of everyone is to move to a REAL WHOLE FOOD NUTRIENT DENSE PLANT STRONG eating lifestyle
Each athlete is provided a new workout sheet at the beginning of the week. These workout sheets lay out the reps for each set and the resistance (weight) to be lifted. These numbers are specific to each athlete’s individual strength level. The athlete’s strength levels are tracked throughout the summer and updated continuously. Progressive Resistance.
Supplements

Pre-workout Biosteel Sports Drink
Post workout shake. For recovery & lean muscle growth it is imperative that an athlete get carbohydrates and protein with 30 minutes of a training session. We will alternate between BioSteel Recovery and a plant based protein such as Sun Warrior.

Yoga for athlete's sessions at ATC on Wednesday’s July & August coached by Angela Jackson of Angela Jackson - Life
Track sessions to be held a Loyola High School

Stairs & hills conditioning sessions to be held at Sixteen Mile Creek ravine in Oakville (Neyagawa & Dundas) Saturday mornings August

Skills – indoor shooting & stick handling area. As the summer progresses we will include this as part of the program. In addition, all athletes constantly encouraged to stay after their training session to work on their skills development