Box Jump
4 × 3 reps · rest 1:15
0/4
Pick a box you land on softly, not the tallest one in the gym. Step down, never bounce off.
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Week 3 · Session A · Squat & Push
Learn the squat, build the press and the row that balances it, and finish with the groin and trunk work every skater needs. The jump that opens it is landing practice as much as takeoff.
This week
The heaviest week of the first half. Still two clean reps left in every set; a grinding rep teaches the wrong pattern.
- 01Warm-Up
- 02Jump & Land
- 03Squat Strength
- 04Press & Row
- 05Groin & Trunk
- 06Cool-Down
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00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Straight sets · 1 exercise
Jump & Land
4 sets
B
Straight sets · 1 exercise
Squat Strength
4 sets
Goblet Squat
4 × 8 reps · rest 1:30
0/4
Depth and posture first: elbows inside the knees, chest tall, heels down.
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C
Superset · 2 exercises
Press & Row
8 sets
Dumbbell Bench Press
4 × 8 reps · rest 1:15
0/4
Elbows about 45° from the body, shoulder blades pinned. Lower under control, press with intent.
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One-Arm Dumbbell Row
4 × 8/side · rest 1:15
0/4
Pull the elbow to the hip, not the hand to the chest. Match every press with a pull.
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D
Superset · 2 exercises
Groin & Trunk
6 sets
Copenhagen Plank
3 × 20 s/side · rest 45s
0/3
Start short lever (knee on the bench) and move to the foot only once 25 s is easy. The best groin insurance there is.
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Pallof Press
3 × 12/side · rest 45s
0/3
Press out and hold for a breath. Resist the rotation — that is the whole exercise.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Defensemen
Keep the block moving.
← Previous sessionWeek 2 · Lateral Power & ConditioningEverything that keeps a gap tight: lateral power off both edges, sideways and backward sled work, loaded rotation for the point shot, and longer intervals for the longer shifts a defenseman plays. Add a little weight only where every rep looked identical last week. If one did not, stay put — that is the progression.Next session →Week 3 · Hinge & PullThe posterior chain is the engine of the stride. A hinge learned with a kettlebell and loaded with a trap bar, single-leg strength, vertical pulling, and a carry that ties it together. The heaviest week of the first half. Still two clean reps left in every set; a grinding rep teaches the wrong pattern.
Train the rest of it
Beyond the weight room.
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultHockey skill tutorials on video, free with an account.Hockey NutritionRecipes and fueling protocols built around the training week.Voice Workout LoggingLog sets by talking, so the set is the only thing you stop for.
Track this session
Log every set, and pick up where you left off.
A free account times the session, keeps your weights and reps as you go, repeats last week’s numbers in one tap, and saves the workout to your history.