Broad Jump
3 × 3 reps · rest 2 min
0/3
Distance is the score, but only if you stick the landing. Week 8: measure your best.
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Week 8 · 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
Consolidate and test: fewer sets, best quality, and a broad jump to measure against week 1. Next stop is the in-season loop.
- 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
3 sets
B
Straight sets · 1 exercise
Squat Strength
2 sets
Front Squat
2 × 5 reps · rest 2 min
0/2
The goblet squat with the bar on your shoulders. Start with the empty bar and add weight only while the elbows stay high.
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C
Superset · 2 exercises
Press & Row
4 sets
Dumbbell Bench Press
2 × 6 reps · rest 1:15
0/2
Elbows about 45° from the body, shoulder blades pinned. Lower under control, press with intent.
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One-Arm Dumbbell Row
2 × 8/side · rest 1:15
0/2
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
4 sets
Copenhagen Plank
2 × 20 s/side · rest 45s
0/2
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
2 × 10/side · rest 45s
0/2
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
Forwards
Keep the block moving.
← Previous sessionWeek 7 · 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. Speed week. Loads hold steady and everything moves fast. The jumps step up a level.Next session →Week 8 · 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. Consolidate and test: fewer sets, best quality, and a broad jump to measure against week 1. Next stop is the in-season loop.
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.