EVAD
EVAD for hockey players

Off-ice work only.
Never a skating drill.

EVAD's hockey rules hand every minute on the ice to your team coach — no edge work, no small-area games, no "add a skate." What it writes is the off-ice side: a stride that pushes sideways, adductor and groin loading that stays in the program through February, rotation for the shot, and direct neck and upper-back work for the boards. It sizes all of it around your practices and your games.

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NO ON-ICE CONTENT GROIN WORK PROGRAMMED, NOT HOPED FOR HEAVY LEGS OFF GAME DAY
The EVAD Train tab, showing this week's recap and the off-ice session it built for today
The rules EVAD follows

What it builds — and where it stops.

NEVER

Anything on the ice

Skating drills, power skating, edge work, systems, small-area games. The team coach owns all of it, and EVAD's hockey rules say so in as many words. A gym app inventing ice sessions is a gym app arguing with your coach.

BUILDS

A stride that pushes sideways

Running pushes back. Skating pushes out. So EVAD programs hip extension and abduction, with unilateral lower-body power underneath — the direction most gym plans never load.

BUILDS

Adductors and groin

The signature hockey injury gets its own line in the program instead of a hopeful stretch at the end. Direct adductor work, plus the single-leg eccentric control that decides what your leg does on the way back in.

BUILDS

The shot and the contact

Rotational core and lateral power for what you do with the puck. Neck and upper-back strength for what happens along the boards.

ACCOUNTS FOR

Practices and games both

Ice counts as real load. Practice volume and your game schedule set how often EVAD asks you to lift, and heavy lower-body work stays off game day and the day before. A lift can still share a day with practice: EVAD writes the gym session only, and leaves the timing of the two to you.

ADAPTS

A back-to-back weekend

Tell it how the weekend actually went and it offers a lighter next session — with the cuts listed — before you commit to it.

A day from a real block

What one off-ice session looks like.

An in-season forward, lifting twice a week around four practices and a Friday–Saturday pair of games.

WEEK 3 · DAY 1 — IN-SEASON POWER

Stride Power & Groin Durability

IN-SEASON · 40 MIN · OFF-ICE
A Hip & Adductor PrepBanded abduction, adductor rockbacks, ankle work 8 MIN
B Lateral Bound to StickPush out, land, hold it — the stride direction 4 × 4/SIDE
C Rear-Foot Elevated Split SquatSingle-leg strength, slow on the way down 3 × 6/LEG
D Romanian DeadliftHip extension — the drive behind every push 3 × 8
E Copenhagen PlankAdductor work under load, not a stretch 3 × 20S/SIDE
F Half-Kneeling Cable Rotation + Neck IsometricsRotation for the shot, then bracing for contact 3 × 10/SIDE
Representative session — your block is generated from your practice and game schedule, PRs, and equipment, and it adapts when practice runs hot.
Why it fits

Hockey weeks are not gym weeks.

Four practices, a game Friday, another Saturday, and a bus in between. A generic four-day split does not survive that, and neither does a lower body that squatted heavy twelve hours before a puck drop. The back-to-back is what actually decides the week: two games inside twenty-four hours, travel in the middle, and a rule that keeps heavy lower-body work off game day and the day before. Run that across a Friday–Saturday pair and the heavy leg day has nowhere left to sit but early in the week — which is where EVAD puts it, and why the session after the weekend is sized only once you tell it how the pair actually went. Playoffs stack more of those weekends, not fewer, so the build happens in the fall and the season is spent defending it.

"I don't touch your coach's practice. I make sure you show up to it stronger." — COACH EVAD

Start

Build your block.

A few minutes of setup — your position and level, your practice and game schedule, your equipment. Every answer is editable before you build, and the account comes last.

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Playing something else once the season ends? See every sport EVAD programs →