Hey my friends — as we continue to grow and level up this community, it’s time for a mid-summer community clean-up! To make sure we’re building something valuable, only active and committed players will remain inside this group. So If you want to stay inside this community and continue receiving updates, trainings, and access to live classes… 👉 You must update your Player Profile by Monday, July 14th @ 11:59 PM EST 🔥 Why Are We Doing This? We’ve got some big things coming up — and I want to make sure the right players are locked in: 🏒 30-Day Challenge (Starts July 30th) 🎁 Monthly Giveaways & prizes 📰 Weekly newsletter with tips & updates 📅 Smarter scheduling based on your profile 📈 More personalized coaching + live calls 👉 Whether you’re new or a longtime member — I need to make sure I’ve got the right info to help you better. ✅ Action Step: Click Here To Update Your Player Profile👇📩 👉 When completed, come back to this post and say "DONE! + what you're most excited in the community" 💬 Don’t See This In Time? I’ll also be sending you a personal DM's to make sure you don’t miss this post. If I don’t hear from you or see the form submitted by the deadline, you may be removed from the group. Let’s keep the momentum going 🚀 - Coach Luke

1 - Strength Training 3-4x 45 min session/week Earlier in the off season; Focus on strength Later in the off season; Focus on peaking Every 4-6 weeks; Consider a deload period; Minimize sets & reps. Value more rest. As you adjust into the season Focus on more conditioning Systemize the way your train By creating a daily habit Same time, same place everyday But please remember - off-ice work doesn’t just stop at the end of the off season. This is an on-going process. 2 - Take Care of Your Nutrition Post workout Ingest lean protein (20-30g’s) Chicken, eggs, steak If none: protein powder works When you ingest protein; Your body starts a process… Called protein synthesis Please note though; Specifically (pre-puberty players) Muscle adaptations differ In youth athletes there is only… neuromuscular adaptations (Brain adaptations) This is b/c a hormone Such as testosterone Is not as highly produced yet. So don’t stress, pre-puberty players I was 120lbs soaking wet Still at the age of 15. The gym is still giving you benefits Even when you don’t see it. 3 - Play other sports Understand that one sport can; Help you get better at another What I mean is when you play; Basketball, Tennis, Pickleball, Lacrosse, Soccer, Golf, Baseball. All require a level of athleticism. Don’t take that for granted. My footwork got better on the ice When I played more soccer. But so did my conditioning. So did year-round competitiveness. Also don’t be that guy/gal - Who can’t play other sports For the sake of future Unfortunately you will in fact play other sports after hockey is over Don’t shy away. And if you’re 16+ keep it low-volume so you can go harder in your hockey training. That’s all but you can do both. 4 - Stick to the plan, Not your emotions. It’s not going to be easy There’s going to be days where you don’t want it as much as others And that’s okay. That’s why the plan is simple But not easy. It’s your job to do this now. Showing up is 90% of the work. 5 - Make Sleep Your Best Friend

Trying to be more consistent by getting you weekly content that excludes live webinars and is useful to your everyday training regiment. Now moving forward, every Monday & Thursday between @8:00-10:00 AM - I'll be dropping an athlete specific newsletter! But I want you input first. Fire all the questions you want answered to below... (even if you've asked them already). Each week I'll take your newsletter submissions and one of your topics will be featured as the headline of thursday's newsletter! Let's gooo! Thank you for your input my friends! Fire away now! 😎👇

Hey guys, quick update on my prep school outreach: I just heard back from Shattuck-St. Mary's. They told me their roster is full for next season, but I think they misunderstood my message — I'm not looking to join for 2025–2026, but after my graduation in 2027. I sent my email early to get on their radar, not to apply for this year. How should I respond to clarify that I’m aiming for the 2027–2028 season? Any advice on how to make sure other schools don’t misread it the same way? Thanks in advance 🙏

help me. since i turned 16 i've been allowed to have a gym membership because in france you have to be at least 16 to go to the gym. i'm 6'3 for 200lbs and i want to work on my explosivity and build muscle in general because my goal is to join a prep school at the end of my schooling in france (2027). I'd like to develop as an agitator and power forward, a bit like Matthew Tkachuk. I don't have a program at the moment. I plan to go to the gym every day and rest on Sundays. Can you help to build a Program adapted to my physique and style of play?💪