Lateral Bound
4 × 5/side · rest 1 min
0/4
Push off the outside edge, land on the other leg and hold it for two. Control first, distance second.
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Week 3 · Session C · Lateral Power & Conditioning
Everything 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.
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
- 02Lateral Power
- 03Sled Work
- 04Point Shot & Battles
- 05Frontal Plane Strength
- 06Shift Conditioning
- 07Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 1 exercise
Lateral Power
4 sets
B
Superset · 2 exercises
Sled Work
6 sets
Lateral Sled Drag
3 × 15 m/side · rest 1 min
0/3
Low stance, step out, never let the feet click together. This is gap control with a load on it.
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Backward Sled Drag
3 × 20 m · rest 1:30
0/3
Sit low and walk backward heel to toe — the quads that power your backward skating.
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C
Superset · 2 exercises
Point Shot & Battles
6 sets
Landmine Rotation
3 × 8/side · rest 1 min
0/3
Hips lead, arms finish, and the bar never drifts off line. Start light — this is about the turn, not the weight.
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Suitcase Carry
3 × 30 m/side · rest 1 min
0/3
One side loaded, shoulders dead level. Everything that keeps you square in a net-front battle.
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D
Superset · 2 exercises
Frontal Plane Strength
6 sets
Cossack Squat
3 × 6/side · rest 1 min
0/3
Bodyweight until the bottom is comfortable, then a bell at the chest. Sit into one hip, other heel down.
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Cable Hip Adduction
3 × 12/side · rest 45s
0/3
Slow on the way out. The adductor is a brake before it is an engine.
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E
Straight sets · 1 exercise
Shift Conditioning
6 sets
Rower Intervals
6 × 40 s hard / 80 s easy
0/6
Legs, then back, then arms. A defenseman’s shift runs long, so the work intervals do too.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Defensemen
Keep the block moving.
← Previous sessionWeek 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.Next session →Week 4 · Squat & PushLearn 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. Back off. Fewer sets and lighter loads while the body catches up with three weeks of new work.
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.
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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.