Medicine Ball Rotational Throw
4 × 5/side · rest 1:15
0/4
Back hip drives, arms finish. This is the shot, trained with a ball you can throw as hard as you like.
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Week 5 · Session B · Hinge & Pull
The 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.
This week
The strength phase. Reps drop, weight climbs, rest gets longer — and the barbell versions of the lifts come in.
- 01Warm-Up
- 02Rotational Power
- 03Hinge Strength
- 04Single-Leg Strength
- 05Pull & Press
- 06Hamstrings & Carry
- 07Cool-Down
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00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Straight sets · 1 exercise
Rotational Power
4 sets
B
Straight sets · 1 exercise
Hinge Strength
4 sets
Trap Bar Deadlift
4 × 6 reps · rest 2 min
0/4
The same hinge with a bigger load. Push the floor away and stand tall. Week 4 is your first look at it — keep it light.
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C
Straight sets · 1 exercise
Single-Leg Strength
3 sets
Rear-Foot-Elevated Split Squat
3 × 8/side · rest 1:30
0/3
Back foot on a bench, front shin close to vertical. Four weeks of split squats earned you this one.
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D
Superset · 2 exercises
Pull & Press
8 sets
Lat Pulldown
4 × 8 reps · rest 1:15
0/4
Pull the bar to the top of the chest with the elbows driving down. No leaning back to cheat it.
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Half-Kneeling Dumbbell Overhead Press
4 × 6/side · rest 1:15
0/4
Half-kneeling takes the low back out of it. Squeeze the down-side glute and press straight up.
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E
Superset · 2 exercises
Hamstrings & Carry
5 sets
Nordic Hamstring Curl
2 × 3 reps · rest 1:30
0/2
Lower as slowly as you can and catch yourself on your hands. The lowering is the whole exercise.
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Farmer's Carry
3 × 30 m · rest 1:15
0/3
Tall posture, slow steps, shoulders packed. Grip strength is stick strength.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Forwards
Keep the block moving.
← Previous sessionWeek 5 · 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. The strength phase. Reps drop, weight climbs, rest gets longer — and the barbell versions of the lifts come in.Next session →Week 5 · Speed & Shift ConditioningThe 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. The strength phase. Reps drop, weight climbs, rest gets longer — and the barbell versions of the lifts come in.
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.