Free Training Resource

Build Your Off-Season Foundation

A free 4-week strength & power program for competitive athletes. Built by a coach who trains hard in the gym and in the mountains.

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4
Weeks
3x
Per Week
2
Phases
What you're getting

Inside the Blueprint

Not a generic workout. A structured, periodized training block built the same way I program for my athletes — warmup, superset lifting, progressive loading across both phases.

01
Movement-Specific Warmups
Each day has a targeted warmup that primes the exact movement patterns you're about to train.
02
Phase 1 — Foundations
Weeks 1–2. Superset format. Strength base, movement quality, and progressive loading across all three days.
03
Phase 2 — Power
Weeks 3–4. Explosive intent. Higher demand movements and power-focused lifting built on your new base.
04
Built-In Progression
Every exercise shows two rep targets — auto-regulate each week and know exactly how to progress.
Built for

Who This Is For

Athletes who compete at a high level and want training that actually transfers — on the field, on the court, on the slopes, or in the mountains.

🏒
Hockey Players
Off-season speed, first-step power, and skating-specific strength.
🥍
Lacrosse Athletes
Change of direction, rotational power, fourth-quarter conditioning.
⚽
Soccer Players
Sprint speed, reactive agility, and lower-body strength for duels.
⛰️
Mountain Athletes
Load-carrying capacity, single-leg strength, and the base fitness for big objectives.
⛷️
Skiers
Leg power, hip stability, and the injury-resistant strength to perform all season long.
Your coach
Tommy Raymond

I train competitive athletes across multiple sports and I live the same demands I put my athletes through — in the weight room and in the mountains of New England. TR Performance is built on what actually works, not what looks good on paper.

NCSF-CSC | CPT
Actively pursuing CSCS certification
Sport S&C Coach
Hockey, lacrosse, soccer, skiing — in-person and online athletes
Mountain Athlete
Hiking, backpacking, skiing & mountaineering — NH, VT, ME
Tommy Raymond — TR Performance
Get started

Your Off-Season
Starts Now

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