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Seven years ago, I changed my entire approach to training. Since then, I’ve had:

• Three first-round NHL draft picks
• Two Stanley Cup champions
• And countless other athletes make it to the pros.

But here’s the thing — this isn’t only for elite hockey players.

Some of my favourite stories come from everyday people. Former athletes and those who have never trained before.

One of my clients, at 74 years old, went from struggling to lift his feet, to doing box jumps after 3 weeks with this training.

Unfortunately, most people train the wrong way without even realizing it.

They sign up for a gym membership wanting to feel better, and start training like bodybuilders.

Heavy weight, and lots of reps.

The result? Stiffness, joint pain, and injuries.

Real performance isn’t just about lifting heavy weights — It’s about building strength that helps you move faster, feel better, and prevent injuries.

We’ll cover a proven 3 phase system that works for everyone to build strength, speed, and power while reducing your risk of injury in just a few weeks.

Let’s dive in.

Strength isn’t about how much you can lift — it’s about how well you can control, absorb, and produce force.

Here are the common traps most people fall into:

1. Following generic programs that focus on “looking better”, not feeling your best.
2. Rushing into heavy weights without building a foundation - increasing risk of injuries.
3. Confusing tough workouts for effective ones.
4. Training without measuring progress.

If you’ve fallen into any of these traps, don’t worry—it’s not your fault.

Most training programs focus on exhausting you with intense workouts.

But being tired doesn’t mean results.

What you really need is a focused approach that builds power, strength, and mobility while keeping you injury-free.

It all starts with building a proper foundation — here’s how to do it.

Step #1: Building Your Foundation (2-4 weeks)

Most people focus only on lifting the weight.

But the real key to strength and injury prevention is absorbing force.

Every movement starts with how well your body handles and controls force, especially in the lowering phase of an exercise.

If you can’t absorb force properly, your joints take the impact instead of your muscles. This leads to knee pain, tight hips, and injuries.

What to do:

• For the next 2 weeks, slow the lowering phase of every lift to 3-5 seconds.
• Example: When squatting, take 5 seconds to lower the weight before coming back up.

This process creates tears in the tissue.

As these tears heal, the tissue grows back thicker, stronger, and more resilient.

Step #2: Building Strength and Stability (2-4 Weeks)

People don’t get injured when they lift.

They get injured when they land, stop suddenly, or change direction too quickly.

This is where isometric training comes into play.

Most people rush their reps, bouncing out of lifts instead of controlling them.

Isometric strength is like hitting the pause button during an exercise - holding the weight in the hardest position.

What to do:

• For the next 2 weeks, instead of a slow lowering phase, add 3-5 second pauses at the hardest part of each lift.
• Example: In a squat, lower yourself down and hold at 90 degrees for 3 seconds before coming back up.

This is where you get the strongest - creating the link between stability, strength, and power.

Step #3: Unlocking Speed (2 to 4 Weeks)

Now that you’ve built a solid foundation of strength and control, it’s time to develop your speed and explosive power.

What to do:

• For the final two weeks, focus on explosive power. Move the weight up as fast as possible while maintaining control on the way down.
• Example: In a squat, control the descent, then explode up as fast as you can.

This is where everything comes together.

Because you’ve built the proper foundation in the previous phases, you’ll now be able to lift heavier weights with more speed.

This is exactly what separates athletes from regular gym-goers.

The final result? You’ll move faster, lift heavier, and perform better—all while staying injury-free.

Your 6-Week Action Plan

Want to replicate this plan? Here’s your 6-week roadmap to better performance:

1. Weeks 1-2 — Build The Foundation: For each lift, focus on lowering the weight for 3-5 seconds.
2. Weeks 3-4 — Build Strength and Stability: Instead of lowering the weight slowly, add 3-5 second pauses at the hardest parts of the lift.
3. Weeks 5-6 — Unlocking Speed and Power: Focus on explosive movements while maintaining control on the way down.

Follow this structure, and you’ll see improvements not just in the gym, but in your sport and everyday life.

If you want to dive deeper into this strategy, I created a library of 15 workouts with video demonstrations featuring some of My Pro Players that you can start using today.

Though originally designed for hockey players, this program has helped athletes across all levels rebuild their strength, speed, and power.

​You can check out the program here.​

Now it’s time to put this training system into action. Start your 6-week journey and send me a DM on Instagram with your progress.

See you next Saturday.

—Tony