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*PLEASE NOTE:  
 
IN ORDER TO SIGN UP FOR ASAP FITNESS, YOU CAN NOT USE YOUR STUDENT'S RRHS GOOGLE ACCOUNT. THE SCHOOL PLACES A RESTRICTION ON ACCESS OUTSIDE OF THE SCHOOL.  PLEASE LOGIN IN USING YOUR PERSONAL ACCOUNT TO ACCESS THE GOOGLE SPREADSHEET LINK BELOW. 


 CLICK THE LINK BELOW TO SIGN UP!




Summer Strength & Conditioning for Rocky River HS Hockey Players

asap Fitness coaches will work with your son or daughter to ensure that your young athletes compete in their sport safely and at a high level. All programs include asap Fitness Prehab protocol, sports specific injury reduction training with an integrated core strength & stability program. 

The focus of this training program is tailored to the sport of hockey, to develop maximal strength and explosiveness, which translates into power and speed (Improve performance and reduce risk of Injury) when applied to hockey. This foundation of strength must then be trained through dynamic work and explosive dry land drills. 

The conditioning component of this program will focus on speed development and interval training. We tell our athletes: “train slow, get slow.” Conditioning, speed development, and strength training should be specific to the sport of ice hockey. Speed training on land, using similar intervals to the game, but some conventional aerobic training should also be done.

Training also includes nutritional guidance to enhance lifelong health, fitness, and optimal performance and educate young athletes on how decisions off the ice, between games and at practice can also improve their overall performance. At asap Fitness, we know that not everyone will be an elite athlete, so we focus on developing confidence, discipline and work ethic that will translate to all aspects of life.

Program Overview

This is a 10 week long, two day a week program, (Monday & Thursday 11am, 2pm & 7pm sessions.)  Each training session to include a dynamic warm-up, explosive plyometric movements, weightlifting movements, bilateral and unilateral multi-joint lower body exercises, upper body pulling and pressing movements and a full range of core strength & stability movements.

Starting Friday June 15th running Ten weeks through Monday August 20nd.                                 

Friday June 15th at 1:00pm. We'll do an orientation of the program for ALL players. (See Day 1 Agenda.)                                                                                                     

Monday & Thursday training times are at 11:00am, 2:00pm & 7:00pm. All training sessions are approximately 60-75 minutes long. Players signing up for a designated training time (11:00am, 2:00pm or 7:00pm) must keep their training time unless asap Fitness is notified in advanced and the has approved the time change.  There are some dates that have been changed due to conflicting on-ice activities. Please pay attention to the asap training schedule.                                                                                                                                                                                             

All Dates and Times are Tentative until confirmed by asap Fitness, Coach Cogan, players and parents. 

The 2:00pm session is designated to all incoming freshmen. Our goal is to build their foundation and teach them movement patterns and proper technique. This is very important step, and we take this very seriously. All athletes need to be able stabilize their spine before any external loading is done. This ensures your son learns the proper technique from the start and his training is safe and effective. 


For more information or any questions, please contact Kurt Routenberg at khroutenberg@gmail.com or Mark Tolson at marktolson@asapfitness.net