Make the most
of your 2020 summer

JACKED
ON THE
HILL

Sports Performance programs
by jeff oliver

OUR MISSION

Commitment to Athlete

It’s our mission to provide world class training in a positive, confidence-building atmosphere. We develop relationships with our athletes based on mutual respect and professionalism whether they are at the professional, collegiate, high school or junior level.

The COMPLETE athlete

We are a comprehensive training program unlike any in central Massachusetts. We are not just a “speed camp” nor are we a power lifting program. We train for speed, strength, agility, power, endurance, and most importantly, injury prevention.

Commitment to Quality

Because we specialize in training young developing athletes, it is extremely important to train them properly. Our staff is committed to not only pushing the athlete, but making sure every movement is mastered technically. When your son or daughter is done with the program, not only will they be better athletes, they will know how to train like world-class athletes.

Results

Our alumni include dozens of professional hockey players, state athletes-of-the-year, Central Massachusetts All-Stars, and successful Division I college athletes. But what we really take pride in are the increased abilities and confidence levels of our everyday athletes.

ABOUT . . .

… Our Sports Performance Programs

Jeff Oliver’s Jacked on the Hill Sports Performance programs are designed to train not only the body, but the whole person. The highly trained coaching staff creates a unique atmosphere in which athletes train like professionals and are treated like human beings.

We provide athletes of all ages and abilities the highest standard of sports conditioning and performance training, in an environment that fosters confidence, self-esteem, and respect.

The intensive, four-day program combines agility, dynamic stretching, plyometrics, conditioning, core conditioning, and weight training into every workout to provide the best in performance enhancement.

The emphasis of the program is to improve speed, explosive power, balance, and flexibility for all sports in an environment of camaraderie and respect. In addition to utilizing the most up-to-date and advanced training methodologies, Coach Oliver and his staff pride themselves on creating an environment in which hard work and fun are equally encouraged, allowing athletes to improve their bodies while developing strong interpersonal relationships. Past participants have praised the unique atmosphere that the Jacked on the Hill staff creates.

The focus of the program goes further than just improving the physical person; responsibility, accountability, and camaraderie are considered to be as important as strength, speed and power.

If you are looking for a program where you can improve your performance, build confidence, and foster lifelong friendships, Jacked on the Hill is the place for you!

PROGRAMS

PROGRAMS FOR ATHLETES IN ALL SPORTS

TRAINING WILL TAKE PLACE AT THE FIDELITY BANK WORCESTER ICE CENTER
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High School/College Performance Program - $699

The performance program that started it all! This is a very intense, comprehensive program designed for high school & college athletes, serious about improving their game.

Available times are 7 am, 9 am, 11 am, 11:40 am or 12:20 pm (MON WED FRI)

2-Day High School Performance Program - $499

For the busy athlete with a tight schedule. Same comprehensive program as the 3-day program, just less of it!

There is one available time slot at 10:30am (TUE and THU)

Middle School Performance Program - $499

For ages 10-12. This program is designed specifically for the minds and bodies of younger developing athletes. The content of the program will be similar to that of the high school program but with more emphasis on teaching the techniques of training and making in enjoyable for the young mind and body!

There is one time-slot available at 9:45am (TUE and THU)

If athletes are still in school at the start of the program, we will have alternative evening time slots at 3:00pm and 6:30pm.

Also, please note during the last two weeks of the program, we will need to adjust a couple of the workouts to accommodate our athletes at Holy Cross.

PROGRAMS FOR ELITE HOCKEY DEVELOPMENT

– WITH SHANE TOPOROWSKI AND COMPETITIVE GOALS –
ALL OFF ICE AND ON ICE TRAINING WILL TAKE PLACE AT THE FIDELITY BANK WORCESTER ICE CENTER
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Pro/College Hockey - $999

For college and pro hockey players as well as players projected into or playing in the USPHL, USHL, USPHL, BCHL, and CCHL. All others need coach recommendations to register.

Available times are 7:40 am and 8:20 am (MON WED FRI). Ice time for both is at ~7:55 am on TUE and THU starting on July 14th

High School Elite 05s 06s 07s (ie born in 2005, 2006, 2007) - $999

For 05s 06s and 07s looking to take their game to the next level. For players who have played AAA hockey, are established hockey players and are on the cusp of playing Junior Hockey. If you are unsure if you should be in this group, please contact us. We will contact your coaches and make sure we have you on the right track!

Available time slots are 9:40am or 10:20am (MON WED FRI). Ice time is ~9:05am on TUE and THU)

Middle School Elite Hockey - 08s 09s 10s - $799

For 08s 09s 10s whose future is Junior Hockey. Players should be extremely motivated to improve on the ice and off the ice. If you have questions about whether or not you should be in this group please contact Shane Toporowski. Shane will contact your coaches and make sure we have you on the right track!

Available time slots are 8:30 or 8:45am (TUE and THU). Ice time is ~10:20am starting on July 14th.

We are very excited to partner with PEAK Fitness and Competitive Goals to present Central Massachusetts’ only comprehensive hockey specific training program. On-Ice programs are designed to specifically work with the Off-Ice programs. Join us for the best summer hockey development of your life.

Historically we have offered 3 different groups but there’s been some confusion regarding their distinctions. We have tried to clarify the answers to these questions in each description that follows.

Please call 508-340-7336, or email joliver@holycross.edu, if you have any questions! We will do our best to be fair and we will always be honest. We will continue to evaluate players as the summer progresses to be sure to put them in the best group for their skill level.

TRAINING

We make use of the most sophisticated training methods and techniques available today …

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PLYOMETRICS

Plyometrics are quick, explosive exercises that utilize a countermovement, or stretch, to increase the power of subsequent movements. Plyos have consistently shown to improve muscle force and power production when used correctly. Plyos employ the stretch-shortening cycle (SSC), which consists of a preloading, transition, and concentric phase. The preloading phase is essentially the stretch; the muscle is stretched, storing energy in the elastic part of the muscle. During the transition phase, there is a pause between the preloading and eccentric phase. This phase is quick and has no movement; the transition phase is the most important for power production and should be kept as short as possible. The concentric phase uses the stored energy from the preloading phase to create the explosive power of the following movement. The purpose of plyos is to train the muscles to produce maximum force and power in a short amount of time. Plyometric training is crucial in power and speed development. Examples of plyometric exercises include jumps, bounds, hops, box drills and depth jumps.

LINEAR SPEED

Linear speed is the development of speed in a forward, straight-line path – think sprinting. The basis of linear speed training is to improve speed and endurance by training stride length and frequency. The interaction of stride length and frequency is what determines running speed. Developing effective stride length is most important in improving running speed; however, stride length is hardest to train as it varies based on each individual’s height and leg length. The improvement in linear speed comes with the understanding of proper running technique and the ability to produce explosive power with each foot strike. Training linear speed also takes into account training for speed-endurance, which is “the ability to maintain maximum movement velocities, or repeatedly achieve maximal accelerations and velocities.” (Baechle & Earle, 2008). Examples of exercises developing linear speed include sled-pulls, weighted vest sprints, or running uphill.

LATERAL SPEED or AGILITY

Lateral speed is the development of speed in the left-right plane, and the ability to explosively change directions, velocity, or mode. The training of lateral speed consists of training several aspects of an athletes overall coordination and maneuverability. These components include the ability to modify action sequences based on changing situations, balance, coordination of various body movements, accurate and efficient body adjustments, spatial and temporal control of body movements, quick responses to stimuli, and implementation of dynamic motion patterns. The importance of lateral speed lies in the athletes’ need to successfully and efficiently transition from one mode of locomotion to another, from running forward to running laterally, for example. Proper starting and stopping technique are crucial aspects of locomotion – most noncontact sport injuries occur while stopping or changing direction. Additionally, an athletes’ coordination is vital in a real-life game situation in which locomotive patterns are constantly changing, simultaneously with the manipulation of an object (a ball or stick) and the implementation of complex strategies. Examples of exercises to develop lateral speed and agility include cone drills, pro-agilities, and ladder drills.

REACTION

Reaction is the response to stimuli. Also known as reactiveness, the response should be quick, and well directed. Coordination, rhythm, and focus are all important aspects that contribute to reaction time. The ability of an athlete to coordinate various bodily movements in response to a stimulus is determinant of reactionary success. Rhythm requires observation and execution of dynamic body patterns, timing and variation. The ability of an athlete to observe the situation the properly and efficiently execute a change in body movement patterns, timing and variation is critical in reaction training. Finally, visual focus is important in reaction not only for “keeping an eye on the ball” but also for maintaining balance when performing complicated footwork or quick redirections. A loss of visual focus can cause a loss of balance or inefficient movements and ultimately a loss of time or missed opportunity. Training reaction is a crucial component of success in all aspects athletics to ensure timely response to stimuli. Reaction comes down to how fast you can get off the blocks, if you catch that ball, the difference between a home run and a strike.

ENERGY SYSTEM DEVELOPMENT

Training the body’s energy system is one of the most crucial aspects of training for performance. The body’s energy systems determine how well the body processes, receives and utilizes energy sources. An effective training program is designed around the understanding of how energy is made available to the body. The body’s main source of energy comes from the breakdown of carbohydrate. How well the body uses the fuel determines how successful the workout will be. Through training, it is possible to fine-tune the body’s use of fuel allowing for better use of oxygen, delayed onset of fatigue, and faster recovery time. Training the energy systems includes not only physical training, but also an understanding of how different food and nutrients impact how well the body functions. Without adequate fuel, the body cannot function; just like without enough gas, a car can’t run, the body cannot perform to its top potential without proper nutrients.

RESISTANCE TRAINING

Resistance training is the application of external load to elicit a specific training effect. A load is applied to increase muscle size, to increase neural recruitment and efficiency, or to increase joint speed. The type of resistance training is determined by the athletes’ ultimate goal, and often differs between athletes and sports. Various considerations go into building a resistance program including athlete’s fitness and training levels, time commitment, rest periods, and goals of the program. The goals of resistance training are typically hypertrophy (muscle growth), muscular endurance, strength, or power. Examples of resistance training exercises include squats, cleans, bench press, and dumbbell exercises.

CORE TRAINING

The core consists of all the muscles of the abdomen and back. Core training is vital, not only for athletics but for the maintenance of general health, and performance of common tasks. Strengthening the muscles of the core help to provide stability for the body, as well as improve posture, and provide support and protection for internal organs. A strong core not only benefits general body movements, but also helps athletes to lift more, move faster, fell better and most importantly, protect against injuries. A strong core benefits all aspects of training: agility, speed, strength, and power all have their foundations in a strong core. Examples of core training exercises include planks, obliques, bridges, and variations on the “crunch”.

FLEXIBILTY

Flexibility is the measure of the range of motion (ROM) of a joint. When we think of flexibility, we often think of stretching. There are two types of stretching: dynamic and static. Static stretching is the type most people are familiar with – reach until you feel a pinch then hold, and repeat. Dynamic stretching uses sport-specific movements to get the body ready to perform. An advantage to dynamic stretching is the ability to replicate similar joint movements as those that are performed in the sport. Also, dynamic stretching allows for the body’s temperature to elevate or stay elevated, indicating a good warm-up. There is more to flexibility than just being able to touch your toes. Each sport has different flexibility requirements, which are related to the movements particular to that sport. Various factors affect flexibility including joint structure, age and sex, connective tissue, resistance training with limited ROM, muscle bulk, and activity level. Flexibility is important in athletes for injury prevention; however, it is important to note that being too flexible (hyperflexibility) and inflexibility can also result in higher risk of injury. It is important to train for a balance in muscle flexibility to help reduce the risk of injury.

Source: Essentials of Strength and Conditioning — Baechle & Earle, 2008.

REAL RESULTS

STRENGTH   SPEED   POWER   RESPONSIBILITY   ACCOUNTABILITY   CAMARADERIE

WHAT THEY’RE SAYING

Client Testimonials

There is only one other strength and conditioning program in New England that I have confidence enough in, to refer athletes to, and that is Jeff’s. Jeff is not only one of the finest coaches I have worked with, he is one of the finest people I know. If I had a son or daughter in central Massachusetts, he or she would undoubtedly be training with Jeff.

Michael Boyle

Director, Mike Boyle Strength and Conditioning

I owe a great deal of credit to Coach Oliver’s program for taking my game to the next level. Only in my wildest dreams did I think I would be a finalist for the Hobey Baker award and lacing it up in the NHL. I could not have achieved these life time goals without Coach Oliver. In the 13 years I did JackedOnTheHill, I developed size, strength and explosiveness, but most importantly, I was able to step on the ice with the confidence of knowing I had the best preparation of anyone in the country.

Bob Butler

Hockey East Player of the Year 09-10, Nashville Predators, Ottowa Sentors, MODO Swedish Hockey League

Jeff has worked with our players for the past year and a half and the results have been tremendous. The athletes who stayed around last summer clearly benefited. Eric Boginicki has gone from an average AHL player to the AHL player of the year, and gives a great deal of credit to Jeff’s summer training program. Our injury rate decreased dramatically and we consistently outscored our opponents in the third period. Many of our improvements can be traced back to Jeff’s training protocol.

Don Granato

Head Coach, Worcester Ice Cats

I have been training with Coach Oliver for 11 years now. My strength, speed, and mobility have improved tremendously under his instruction and dedication to me and his entire program. I consider myself lucky to have worked with him for as long as I have and credit much of my success as a college and professional hockey player to Ollie and his program.

John Henrion

Professional Hockey Player

My son has been participating in your 10am conditioning program and I just wanted to let you know how thoroughly he has enjoyed the camp. I know sometimes it is difficult to gauge if kids absorb or even “hear” what you have to say, but please know that he learned so much from your program. By nature, my son is very focused and possesses a good deal of self-discipline. He has always been conscious of working out and eating healthy foods and your program has really allowed him to broaden his knowledge base. Not only has he “heard” what you have to say, but he has put it into practice on a daily basis. He loves the workouts and wishes that the program lasted longer. Thank you for all your great instruction.

Maura

Parent of Jacked on the Hill alum

STAFF

Jeff Oliver, Program Director

Jeff Oliver is the director of the program for the 20th year. He has been the strength and conditioning director at Holy Cross for the past 22 years. Jeff has served as a strength and conditioning coach at Boston University and Hartwick College as well as for the St. Louis Blues and Worcester Ice Cats.

Jeff earned a Bachelor of Science from Boston College and earned his Masters Degree in Human Movement from Boston University. He was recently named a Master Strength and Conditioning Coach by the CSCCA. One of only 156 in the country. He also holds certification through the NSCA. Jeff has coached both basketball and football at the collegiate level and played football professionally for 5 years.

Jeff continues to lead the Field in his practical application of scientific research. He is a sought after speaker at sport training clinics and conferences throughout the Northeast. Jeff and his wife Katie have an 18 year old son Peter, a 16 year old daughter Corinne, a 14 year old daughter, Lydia and a 12year old son, Keating.

Bob Donohue

Bob returns for his third year with the BeAthletic program. A native of Hudson, MA., Bob has gained considerable experience over the past 3 years. He interned at Coastal Carolina and Holy Cross and recently received his Masters Degree in Exercise Science at Merrimack University. While at Merri mack he trained Women’s Soccer, Field Hockey, Men’s Track and Field and assisted with Men’s Hockey. While at Holy Cross Bob worked with football, men’s rowing , hockey, soccer and lacrosse. He is certified by both the NSCA and the CSCCa. Bob is a tireless coach who takes great pride in improving athletic performance. Athletes love Bob’s positive energy and fun loving attitude!

Alex Rechen

Alex Rechen will be in her first year with the Jacked on the Hill program. Alex recently received her Masters Degree in Strength and Conditioning from Springfield College. Alex completed her undergrad at Ithaca College and has experience working at Notre Dame and Springfield College with Hockey, Basketball, Soccer, Golf and Tennis. Alex has worked directly with Mens and Womens Track and Field at Springfield College and is considered a speed development specialist. . Alex is a technical master and has endless energy!

Greg Piteo

Greg Piteo will be joining us this summer after completing his first year as an assistant Strength and Conditioning coach at Holy Cross. Greg worked with Women’s Lacrosse and the Swim and Dive teams this past year. Greg is a recent recipient of ha Master’s Degree in Sport Psychology at Springfield College and is certified by both the CSCCa and the NSCA. Greg is known as a task master of a coach who gets the most out of the athletes he trains!

CONTACT US

Please reach out to us if you have any questions.