Skate, Lift, Recover

Skate, Lift, Recover

Are you a hockey player who wants to take your performance to the next level and be more competitive?

Are you a hockey coach who wants to help your team gain a physical and psychological advantage over the competition?

Are you a hockey parent who wants to help your young hockey player get faster, stronger, more agile, and better conditioned?

Then this is the book for you!

what will you gain from this book?

why strength and conditioning is important

Learn about how strength and conditioning is used by coaches to help improve their athletes’ sport performance.

simple methods to improve speed, agility, strength, power, and endurance

There are many ways to improve these physical qualities, but this book will teach you the most effective and efficient methods specific to hockey players, consolidated in a simple way that is easy to understand and implement.

a simple system for structuring highly-effective warm-ups, cool-downs, and recovery for injury prevention

Learn how to ease stiff and painful muscles, strengthen supporting muscles that are important for optimizing hockey performance, and minimize stress to allow your body a chance to recover and get back to competition faster than ever.

exercise and stretching photo library complete with detailed instructions for proper technique

Exercises can be complicated. This book provides you with highly detailed photos and instructions for each exercise and stretch so you can get the most out of them and maintain safe technique.

detailed workout templates specifically designed for off-season, pre-season, and in-season phases

Never be confused about which exercises, and how much of each, you should be doing! This book has all the workouts you need to progress from season to season without delays!

what people are saying

  • "As a hockey coach, I appreciate this book. Athletes today are bombarded with fad workouts and these go right to the source of truth in getting stronger and becoming more athletic, whether as a player or as a goalie. Great fundamentals and great add-ons to develop that single-leg strength that translates to explosiveness and reducing injuries when playing at a high level. Highly recommended"

    Teddy S.

  • “As a hockey mom, I have seen how important it is for young hockey players to be physically fit. It not only adds to their enjoyment of the sport, but also makes them valuable contributors to their teams' success. This book is well written, organized, and easy to follow. Another aspect of the book that I really liked is the individualized workout templates, which allow the athlete to choose the appropriate workout program for their current level of fitness. Finally, the pictures and descriptions of the exercises are very detailed and make it easy for anyone to perform with proper technique.”

    Lana B.

  • “Best hockey training book. Enjoyed reading definitely recommend. 10/10”

    Brandon

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About the Author

Adrian Wolff, MS, CSCS

Hello! My name is Adrian Wolff. I am a former U.S. Naval Officer, researcher, fitness professional, and writer. I have been a personal trainer and strength and conditioning coach for over 10 years. I was born and raised in Chicago, IL, where I played competitive ice hockey and other sports through high school. As my competitive athletic endeavors started taking a back seat to military training, my passion for living an active lifestyle was ignited when I began experimenting with calisthenics and weightlifting.

I was awarded a Navy ROTC scholarship to the University of Illinois at Urbana-Champaign, where I earned my Bachelor of Science in Psychology, and commissioned as a naval officer in 2011. After serving five years on active duty, and volunteering as a group fitness coach at local gyms, I advanced my career in fitness in 2017 when I decided to pursue my master’s degree at the University of Illinois at Chicago. During my three years of study, I continued coaching everyday people and athletes from all walks of life, and I graduated in 2019 with a Master of Science in Kinesiology. Shortly after, I moved to Las Vegas, NV to continue my career in strength and conditioning.

In Las Vegas, I accumulated thousands of hours at local gyms coaching people in group, semi-private, and private settings. My coaching experience also includes Division 1 collegiate and professional athletes. I created Wolffpack Fitness in 2022 as a free resource for everyday people and other coaches to learn about proper exercise technique, workout programming, and lifestyle interventions for better health. Along with my website and YouTube channel, I created the Wolffpack Fitness Podcast in 2025, where I continue to share science-backed health and fitness knowledge with the world.

I decided to go back into academia in 2024 and I'm currently pursuing my PhD in Interdisciplinary Health Sciences, with a focus on military human performance and load carriage. While working toward the completion of my doctorate, one of my goals is to continue coaching and educating everyday people and helping them improve their lives by optimizing their health and wellness.

I am certified through the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS) and Personal Trainer (CPT). I am also certified through the National Academy of Sports Medicine (NASM) as a Corrective Exercise Specialist (CES) and I am a Precision Nutrition Level 1 Certified Coach (PN1).

detailed exercise technique videos can be found on the youtube channel link below!