ARE YOU READY
TO HUNT GREATNESS?
TO BECOME AN ELITE ATHLETE?
MARK JANKOWSKI - CALGARY FLAMES
2019 ATC Offseason
In 2019, we want to really help you chase bigger dreams and to reach your ATHLETIC GOALS!  To help you we have made some changes and created our best ever Offseason Program.
If you commit to greatness and arrive each day at the ATC with a relentless mindset we guarantee that you will:
  •  GO BIG: By thinking big we create the opportunity for massive success.
  •  GET FASTER
  • BECOME A MORE EXPLOSIVE ATHLETE
  •  DRASTICALLY IMPROVE YOUR SKILLS, HANDS & SHOT
  •  GET STRONGER
  •  IMPROVE HIP & SHOULDER MOBILITY
  •  DEVELOP THE IDEAL ATHLETE BODY COMPOSITION - BODY FAT & LEAN MUSCLE MASS
  • DEVELOP THE NUTRITIONAL HABITS OF ELITE ATHLETES
THROUGH DETERMINATION & EFFORT YOU COULD
FIND SUCCESS LIKE COUNTLESS OTHERS HAVE IN OUR FIRST 15 YEARS! 
THE MOST COMPREHENSIVE OFFSEASON PROGRAM IN GTA!
A TOTAL PACKAGE TO DESIGNED TO CREATE THE BEST ATHLETES!
Here is what is included in our program.
TRAINING
Strength, Mobility, Power, Skills, Speed/Acceleration
  • 4 Session/week: Each session is 2 to 2 1/2 hours long.  Each session will have two coaches with the athletes from start to finish.
  • Warmup, Hip Mobility: 15 minutes
  • Acceleration or Plyometics: 15 minutes. Improve explosive power.
  • Sport Skills: 30 minutes of stickhandling & shooting.
  • Strength & Power: 60 minutes
  • Energy System Conditioning: Sports specific!  Till mid June 1 day per week on indoor cycle for anaerobic base. Then 4x per week running, cycling, sled pushes etc.
  • Stretching & rolling: To end each session
NEW FOR 2019 - Incorporating Skills In Each Session
Every single training session will include 30 minutes of hockey specific skill development - shooting, stickhandling, passing, reaction drills, cognitive training.  This will happen after the warmup and before the strength portion.

That equates to 2 hours per week.

BUT, that is not enough if you want to become an elite player.  Athletes need to spend another 1 to 1 1/2 hours working on their skills at home!
DEDICATED SPEED SESSIONS
Every Monday in July & August the athletes begin their training session at Loyola High School developing and improving TOP END SPEED.

The coaches are world class and include:
  • Andre Metivier: Former NCAA & Junior Pan Am games track athlete. Now one of the most respected track coaches in the GTA.  His teams have won 6 TDCAA championships in a row.
  • Dontae Richards-Kwok: Elite Canadian athlete and winner of a bronze medal at the 2013 World Championships in the 4 x 100 relay.
  • Roland Dodoo: Currently one of Canada's elite sprinters and has the fastest time in the indoor 60m sprint in 2019.
NUTRITION
It starts with nutrition! This is the Game Changer! As an elite athlete you need to EAT TO PERFORM & WIN!  That means eating foods to improve recovery and reduce inflammation.  That means nutrient dense foods such as leafy greens, legumes, nuts, beans and fruit.   Where to begin?
You will get access to an online library containing:
  • 28 Days of Meals: Breakfast , lunch, dinner & snacks.  Recipes, meal prep, and grocery lists.  Nutrient dense real whole food recipes created by global chefs.   
  •   Green Smoothies: 30 days of delicious green smoothie recipes and shopping lists.
  • E Books: Nutrition books containing nutritional information and multiple recipes.
$125 VALUE
NEW FOR 2019 - STATE-OF-THE-ART ONSITE MEDICAL CLINIC
Fully staffed athlete medical clinic:
  • 2 full-time sports chiropractors.
  • Massage Therapy
TRAINING SESSION SUPPLEMENTS PROVIDED
At every training session the athletes will be provided with two supplements:
  • Biosteel High Performance Sports Drink: Provided at the beginning of thetraining session.
  • Protein Shake: Provided at the conclusion of the training session for recovery purposes.
UP TO $200 VALUE
Based on program start date
PERSONAL TRAINING JOURNAL
Every athlete will be given an ATC Training Journal.  The athlete will bring their journal to every training session. Completing this journal diligently will ensure progress. In this journal you will record:
  •  Strength: Sets, reps & weight lifted; pullups, pushups, burpees etc.
  •  Conditioning: The results of your indoor cycling rides; 2,000m row times; shuttle runs.
  •  Body Composition: Every time you weigh in on the Inbody record weight, body fat%, muscle mass, visceral fat. Also record body measurements done via tape.
$25 VALUE
MYZONE HEART RATE MONITOR
A MyZone heart rate monitor + phone app. 99% accurate way to track heart rate, training zones, calories burned and effort points. This heart monitor allows us to train each athlete energy system specific to their needs.
$150 VALUE
New clients only
Don't Just Take Our Word For It.
CASEY CIZIKAS
 This video features Casey Cizikas of the New York Islanders.  In the summer of 2018 he attacked his off-season training with a relentless determination.  The result - he is having his greatest season ever with a shot to triple his previous best season in goals!
MATT LORITO
Matt is a two-time American Hockey League All-Star and Calder Cup Champion.
JAMIE LEE RATTRAY
Canadian National Women's Hockey Team and 2018 MVP of the Canadian Women's Hockey League
COURTNEY STEPHEN
Defensive back with the Hamilton Tiger Cat's of the Canadian Football League
CHAD OWENS
Retired Canadian Football League Wide Receiver.  MOP (Most Oustanding Player) of the CFL in 2012 and two time Grey Cup Champion.
MATT BLACK
Defensive back with the Toronto Argonauts of the Canadian Football League.  2017 Grey Cup Champion
This is your defining moment.
The decision is now.
Your Commitment To Yourself.
  •  I COMMIT: To give 100% every day I enter the ATC for my training session, every exercise, every drill.
  •  I COMMIT:  To developing elite level skills by working on them at the ATC and at home on a daily basis
  • I COMMIT:   To attend all speed sessions at Loyola school.
  •  I COMMIT: To adopting the nutritional habits of elite athletes - eliminating dairy, reducing the consumption of animal products (meat & fish), eating more plants (vegetables, beans, fruit), drinking green smoothies
  •  I COMMIT: To make the time to read through the E Books in the Online Nutrition Library
     and to use many of the recipes Plant Based meals book. 
  • I COMMIT:   To complete the 30 Day Green Smoothie Challenge - 30 smoothies in first 30 days
  •  I COMMIT: To bring and use my ATC Training Journal every workout and record all my training details.
  •  I COMMIT: To complete MyFitnessPal food journal for the first 21 days - to record everything I eat and drink
  •  
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