FitHAUS Training

We are excited to provide Orono Hockey athletes with supplemental strength, power, and

conditioning training this season at FitHAUS.

This training will run the entire season, beginning mid-October through the end of February. We

will offer one training session per week PER age level and one ‘floater’ session, available for

any level, as an alternative if an athlete is unable to make the regular session.

October 21st - February 28th (17 total sessions, no classes week of 11/25 or 12/23)

Sessions times (age levels assigned based on schedule provided by OYHA* - see below):

• Monday 6:30pm - 7:30pm; 7:30pm - 8:30pm
• Tuesday 6:30pm - 7:30pm; 7:30pm - 8:30pm

Note: Registration slots will be limited based on age level on a first come, first serve basis and

closed when full.

Program Overview and Goals:

1. Learn and master correct movement patterns
2. Develop and improve strength, speed, power, and stamina tailored to the needs of Hockey players.
3. Incorporate mobility and core stability work crucial for injury prevention.

Programming Details:

• Form and technique will be assessed and prioritized before adding resistance or speed to any movement.
• Once form has been demonstrated, athletes will work on plyometrics, resistance training,and power/explosive drills.
• Exact movements will look differently based on age group, but in general:
• Squirts will work bodyweight plyometrics, learn body weight movements, and then increase resistance with lighter weights or bands as technique allows.
• PeeWees and Bantams will also start by demonstrating form and technique, but may begin using more resistance (weights) and more technical lifts to train speed, coordination, and force production.

Movements to Expect:

• Variations of: Squats, Lunges, Deadlifts, OH Press, Pull-ups, Rows, Bench press, Push-ups, Sled Pushes, Weighted Carries, Sprints (running, biking, rowing etc),Various Jumps (box, broad, single leg), planks, knee raises, sit-ups, etc.

Class Structure:

• Warm up / Mobilization / Muscle Activation
• Agility / Explosiveness / Power Training
• Strength Work (including core training)
• Conditioning (Sprint / power intervals)
• Targeted Mobility Work

Cost:

● $369 / season (Mid Oct - End of Feb)

Wodify App & Signing up for session (regular or make-up session):

● Each player will register using our App, Wodify. This will take care of all the waivers, etc,

upon registration. You should register using your son’s name, birthdate, etc. Once

registered, each athlete will have a profile in Wodify and should be able to login to the

App. Once in the App, you may sign up each week to attend either the regular

session, or the mixed-level make up session (whichever one you are able to make

work). Classes will be limited to 20 athletes per session, with sign up required. We will

staff each session accordingly to ensure a ratio of 1:10 (1 coach to 10 (or less) athletes).

● (note: if you already have a Wodify login as a member of FitHAUS, please reach out

(ourhauscrossfit@gmail.com) to us and we can create a profile for your hockey player as

a dependent of your account to allow easy toggling between the two).

Weekly Scheduling Consideration:

We will do our best to arrange the schedule (within those four evening time slots) to

accommodate on-ice hockey schedules. An OYHA representative will be responsible to

coordinate schedules in an effort to minimize the conflicts. However, because we are doing this

training by age, and at each age we have multiple teams and differing schedules, your athlete

may have weeks where on-ice events interfere with FitHaus training (in which case your athlete

could attend the floater session or would have to skip that week of FitHAUS training). Let us

know if you have any questions with this.

Questions specific to FitHAUS programming, goals, schedules, etc:

ourhauscrossfit@gmail.com

or leave us a message at 612-444-6113 

and we’ll return the call!