In this episode, Dr. Zack Rourk breaks down what every hockey parent needs to know about off-ice training for Pee Wee, Bantam, and U15 players. From when to start, to how to choose the right program, to balancing short-term performance with long-term development—you’ll walk away with clear, honest answers and a better understanding of how to support your young athlete’s journey.

In this episode of the PWHT Podcast, Dr. Zack Rourk breaks down which exercises deliver the biggest impact for in-season performance—helping you stay strong, powerful, and game-ready without overtraining. Learn how to streamline your workouts, focus on high-return movements, and avoid unnecessary fatigue.

In this episode of the PWHT Podcast, Dr. Zack Rourk breaks down the truth about in-season recovery—what actually works, what doesn’t, and how to avoid common mistakes that slow you down.

In this episode of the PWHT Podcast, Dr. Zack Rourk shares the Golden Rule—a proven formula to balance training, games, and recovery for optimal development. Learn how to manage your weekly exposures, avoid overtraining, and stay at your best all season long.

In this episode, we break down whether you should be lifting weights in-season and how to balance training, games, and recovery for peak performance. Tune in now and take control of your development!

Stay in peak hockey shape all season! In this episode, learn effective ways to maintain conditioning through smart training, recovery, and managing your workload to stay fast and powerful on the ice.

Want to keep your muscle mass through the hockey season? In this episode, discover practical strategies to balance training, nutrition, and recovery, ensuring you stay strong and game-ready all season long.

Struggling to maintain explosivity during the hockey season? In this episode, learn why balancing training and recovery is key to staying powerful and injury-free, along with practical steps to manage your schedule and maximize performance.

Discover how to stay explosive and injury-free all season. In this episode, learn practical tips to balance training and recovery, boost performance, and avoid burnout during the hockey season.

Are you struggling to plan your summer training? How much and what kind of training should you be doing? In this episode of The PWHT Podcast Dr. Zack Rourk discusses how to best plan your own personal hockey development program. First he discusses what kind of training is appropriate at every age level, then he gives suggestions for how much training to do over the course of the summer.