August 7, 2025 //
Corey Lewis //
Gym News //
2 min read
Over the past 14 weeks, a group of the top high school hockey players in the St. Louis area committed themselves to an elite offseason training program at Xtra Mile Fitness — and the results speak for themselves.
Led by Coach Chelsey, the athletes trained three days a week, focusing on a comprehensive program designed to improve speed, strength, agility, power, flexibility, and overall body composition. Each session was meticulously programmed and progressed to meet the demands of high-level hockey.
Now that testing is complete, let’s take a look at the incredible progress these athletes made:
📈 Body Composition Gains
Using InBody technology, we tracked measurable muscle growth and body fat reduction:
One athlete gained +8.6 lbs of lean muscle while dropping 1.5% body fat
Another saw a +6.4 lb increase in muscle mass and a 3% drop in body fat
Across the board, the group increased lean mass, proving the effectiveness of consistent, structured training and nutrition.
🏋️♂️ Strength Increases
Improvements in maximal lifts included:
Back Squat: One athlete increased to 325 lb max
RDL (Romanian Deadlift): One athlete increased to 400 lb
Bench Press: Multiple athletes hitting 190–200 lb
These strength gains translate to more power on the ice, greater resilience, and injury prevention.
🏃♂️ Speed and Agility
The 5-10-5 shuttle drill revealed impressive improvements:
Athletes shaved up to 0.7 seconds off their change-of-direction speed.
This rapid acceleration and deceleration is crucial for high-level hockey performance.
💥 Power and Explosiveness
Every athlete improved in the broad jump (a key measure of lower body power):
Increases ranged from +1 inch to +4.5 inches
More power = better first-step speed and explosive plays on the ice.
🔥 Pull-Up Performance
We saw pull-up reps jump across the board:
One athlete went from 7 reps to 13
Another who was recovering from injury went from 0 to 10 full pull-ups
🤸♂️ Flexibility and Mobility
The V-sit test highlighted improvements in hamstring and lower back flexibility:
Increases ranged from +2.5 to +3 inches, helping reduce risk of injury and improve skating posture and stride efficiency.
These young athletes showed up, worked hard, and proved what’s possible when talent meets structure, coaching, and consistency.
💬 Ready to achieve these results for you child?
If you’re a parent of a hockey player (or athlete in any sport) who’s serious about performance, confidence, and injury prevention — this is the program that delivers real, measurable results.
