Sled Push
5 × 15 m · rest 1:30
0/5
Moderate load, forward lean, drive the knees. If the sled crawls it is too heavy — this is speed, not a grind.
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Week 3 · Session C · Speed & Shift Conditioning
The first three strides and the third period. Short acceleration work while fresh, skater bounds for the push-off, hip strength in the skating plane, and shift-length intervals that build a forward’s engine.
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
- 02Acceleration
- 03Skating Power
- 04Hip Strength
- 05Shift Conditioning
- 06Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 1 exercise
Acceleration
5 sets
B
Straight sets · 1 exercise
Skating Power
4 sets
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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C
Superset · 2 exercises
Hip Strength
6 sets
Lateral Lunge
3 × 10/side · rest 1 min
0/3
Sit back into the working hip, other leg long, chest tall. Dumbbell at the chest once bodyweight is easy.
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Single-Leg Romanian Deadlift
3 × 10/side · rest 1 min
0/3
Hips square to the floor, reach long. Balance is part of the lift — it is supposed to wobble at first.
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D
Straight sets · 1 exercise
Shift Conditioning
8 sets
Bike Sprint Intervals
8 × 20 s hard / 100 s easy
0/8
Hard means a shift: all-out for the work interval, then genuinely easy. The rest is part of the rep.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Forwards
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.