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Medina Hockey Strength & Conditioning

Champion Builder Workshop

Click here to register for Champion Builder Workshop

What sets your athlete apart from all the others vying for valuable playing time? In an era where many athletes are highly skilled & specialized, does yours have what it takes to secure a top spot on the team? If so, what DOES it take to get that spot & KEEP IT? We think we have developed a pretty solid game plan to take your athletes to the next level (& keep them there).

At the Champion Builder Workshop, athletes will spend their Saturday learning about:

  • how to create new, healthy habits & actually stick to them

  • correct body positioning & bracing for basic & complex lifts

  • correct progressions for non weighted & weighted movements

  • skills & drills for speed, agility, & explosive power

  • how to successfully manage mindset to push through adversity

  • training "smarter" not necessarily harder

  • How “champion choices” set them apart

Schedule for the Day:

9:00 - 9:25 - Athlete Check-in

9:30 - 10:00- Medina Hockey Team Meeting

10:00-10:20 - Movement Prep: dynamic warm up, core bracing

10:20- 11:05- Absolute Strength: The "Big 3" (deadlift, backsquat, bench & sport relevance)

11:05 - 11:35 - Champion Choices: Nutrition, hydration, sleep & clean living

11:35 - 12:30 - Speed & Agility: Ladder, Sprints, Hops, Dot & Cone Drills, etc

12:30 - 1:00 - Healthy Lunch (Pack wisely!)

1:00 - 1:30 - Stretching & Recovery: Information & tips to increase mobility & prevent injury

1:30 - 2:15 - Explosive Power: Plyometrics, Sledge Swings, Tire Flips, Battle Ropes, etc

2:15 - 2:45 - Putting it All Together: Workout of the Day

2:45 - 3:00 - Stretching, cool down, Q&A

** During each segment, a presentation will be given to explain each topic, and to stress its importance & relevance to sport & overall athleticism. Athletes will then participate in hands-on sessions where proper movement & technique will be coached. After demonstrating competency with the movements & correct form, all athletes will participate in a short "WOD" (Workout Of the Day), putting into practice several of the elements they learned throughout the day.

The Medina Hockey Strength & Conditioning program at Ubuntu Athletics is founded on a close-knit, family-type atmosphere where athletes learn, grow, succeed & fail together in an environment that fosters accountability, hard work, & camaraderie.

We encourage our athletes to wake up every single day thinking: "How can I be 1% better today? How can I overcome my insecurities & keep moving forward? How can I reach my goals in spite of failures & adversity? How can I lead by example & chase MY greatness?".

We create an environment where individuality is celebrated, failure is encouraged, positivity & perseverance are a must, & "family" is unmatched. We coach CONFIDENCE, & prove daily that failure is not final, but instead, an integral part of long term success. We train our athletes not only on strength, stamina, speed, & skill but also SPIRIT. We want each athlete, regardless of age, ability, or sport of choice, to understand the pressure of society's expectations of them, to be confident in who they are, to be above the negative influences around them, and to be healthy, strong & well-rounded. We believe that EVERYONE is a leader, & we create CHAMPIONS.


How do I register & pay?
Register via the eventbrite link, submit your $25 to secure your spot to, via cashapp or zelle to Laura Honzu, or contact Coach Honzu directly

What should I bring into the event?
Water bottle, gym clothes/shoes, a packed lunch & snacks for the day

How can I contact the organizer with any questions?
Email Laura at, text or call her at (330) 730-7388

Do I have to bring my printed ticket to the event?
NO, but you WILL need to bring your filled out & signed waiver that she will send via email after you register!

Click here to register for Champion Builder Workshop

Medina Hockey 2015 Team for WOD Wars at Advanced Performance CrossFit