Summer Strength and Conditioning Programs

 Purchase price is for an e-book style program) No physical products will be shipped.

* Programs contain video links to ensure proper form

Summer Strength and Conditioning Program (Ages 13+ with Gym Access) $250.00

Program Highlights

  • – Created to improve athlete’s overall performance while decreasing the possibility of injury
  • – Athletic characteristics addressed within the program include strength, power, flexibility, mobility and conditioning.
  • – This is an 8-week program, with three lifting days each week (every other week day)
  • – Program utilizes different weight lifting equipment and therefore a gym membership (not included) is necessary to complete this program

Habit Based Change Nutritional Packet (Ages 13+) $50.00 Included FREE

  • – Introduction to nutrition (Carbohydrates, Fats, Proteins, Hydration)
  • – 4 Nutritional habits (one every other week) to help teenagers create lasting change
  • – Upon completion of the summer, with the 4 included habits, athletes should have an excellent nutritional foundation

Quick Feet and Coordination, Hand Eye Coordination $50.00 Included FREE

  • – 8-week program with two workouts per week.
  • – Perfect compliment for the Summer Strength and Conditioning Program
  • – Workouts contain quick feet and coordination drills, along with hand eye coordination drills essential for goaltenders

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Summer Strength and Conditioning Program (Ages 13+ with NO Gym Access) $250.00

Program Highlights

  • – Created to improve athlete’s overall performance while decreasing the possibility of injury
  • – Athletic characteristics addressed within the program include strength, power, flexibility, mobility and conditioning.
  • – This is an 8-week program, with three lifting days each week (every other week day)
  • – Program relies on body weight, a medicine ball, and a resistance band, therefore NO gym membership is needed, however, a medicine ball and resistance band are necessary to complete this program

Habit Based Change Nutritional Packet (Ages 13+) $50.00 Included FREE

  • – Introduction to nutrition (Carbohydrates, Fats, Proteins, Hydration)
  • – 4 Nutritional habits (one every other week) to help teenagers create lasting change
  • – Upon completion of the summer, with the 4 included habits, athletes should have an excellent nutritional foundation

Quick Feet and Coordination, Hand Eye Coordination $50.00 Included FREE

  • – 8-week program with two workouts per week.
  • – Perfect compliment for the Summer Strength and Conditioning Program
  • – Workouts contain quick feet and coordination drills, along with hand eye coordination drills essential for goaltenders

Buy Now

Summer Strength and Conditioning Program (Ages under 13 with NO Gym Access) $125

Program Highlights

  • – Created to improve overall athleticism while decreasing the possibility of injury
  • – Athletic characteristics addressed within the program include strength, power, flexibility, mobility and conditioning.
  • – This is an 8-week program, with three circuit days a week
  • – Program relies on body weight, therefore NO gym membership is needed
  • – Program may also be suitable for parents looking to begin exercising!

Nutritional Packet (Ages under 13) $50.00 Included FREE

  • – Introduction to nutrition (Carbohydrates, Fats, Proteins, Hydration)
  • – Within Practice Makes Progress there are no “good” or “bad” food, simply better or worse choices.  This packet will help parents understand what types of foods are beneficial for their children’s athletic endeavors.
  • – Upon completion of the summer parents should have an excellent nutritional foundation which can be passed to their children

Quick Feet and Coordination, Hand Eye Coordination $50.00 Included FREE

  • – 8-week program with two workouts per week.
  • – Perfect compliment for the Summer Strength and Conditioning Program
  • – Workouts contain quick feet and coordination drills, along with hand eye coordination drills essential for goaltenders

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Additional Coach Support from Jason Kilijanski $50

  • – Unlimited email support from Coach Kilijanski (for 10 weeks from purchase date)
  • – Emails are limited to 1 response from Kilijanski per 24  hours
  • – Additional phone/skype consultations available for a per call extra cost.

 

About Jason Kilijanski


In 2010 Jason was named the Head Strength and Conditioning Coach for the Buffalo Sabres AHL affiliate, a position he held until 2017.

Over his 7 plus year career, Jason worked with every level of pro hockey player from NHL All-Star to undrafted free agent.  While working in the AHL Kilijanski was tasked with the physical development of numerous prospects who have developed in to full time NHL players.

Graduated from Mercyhurst University in 2008 with a degree in Exercise Science.   While working for the Amerks, Jason completed his Master’s Degree at the California University of Pennsylvania in Performance Enhancement and Injury Prevention.  Additionally, Jason is Precision Nutrition Certified Level 1.  Shortly, Jason will launch his online nutrition and fitness business, Practice Makes Perfect, which will provide online fitness and nutrition coaching to both athletes and the general population.  Currently, Kilijanski works with a select group of clients, with a full launch anticipated for July 2018.