PICK YOUR

PROGRAM.

RUN THE TABLE.

The adductor longus is the single most-strained tissue in hockey, and adductor-strength programmes have one of the strongest injury-reduction signals in sport. This is the non-negotiable session: isometric, then eccentric, then the Copenhagen lever. Week 1 of 4 — reset. Flow and adductor isometrics only, and the rule that governs the whole block: stiffness yes, pain no. Anything that bites, back off the range and flag it for a physio.

Everything a goalie does laterally starts at the hip, and every hip rep here is owned rather than forced. Strength progresses from goblet to barbell only once the range holds under load. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

The acceleration vector. Broad jumps and throws for raw horizontal output, continuous bounds and hurdles for elastic strength, and a sled to put it against resistance — this is the session that shows up in the first three strides. Week 1 of 4 — absorb. Landings and low hops only, roughly 80 foot contacts. Every rep is stuck and held: if you cannot land it, you have not earned the right to jump it.

The session that earns you the rest of the block. Week 1 is landings and ankle stiffness only; jumps arrive in week 2 and depth jumps in week 3. Athletes get hurt in the landing, never in the jump. Week 1 of 4 — absorb. Landings and low hops only, roughly 80 foot contacts. Every rep is stuck and held: if you cannot land it, you have not earned the right to jump it.

Hockey pushes sideways, and almost every generic jump programme trains only up and forward. This session lives in the frontal plane, and it ends with the adductor work that lets you keep doing it. Week 1 of 4 — absorb. Landings and low hops only, roughly 80 foot contacts. Every rep is stuck and held: if you cannot land it, you have not earned the right to jump it.

The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

When the glute medius cannot stabilise, the adductor takes the lateral push — and that is how groins tear. This session makes the lateral hip do its own job, then hunts the side-to-side gap: differences over about 15% predict overload injury. Week 1 of 4 — reset. Flow and adductor isometrics only, and the rule that governs the whole block: stiffness yes, pain no. Anything that bites, back off the range and flag it for a physio.

Everything that keeps a gap tight: lateral output while fresh, loaded rotation for the point shot, and the frontal-plane hip work that stops a groin from ending your February. Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.

Gap control is a frontal-plane skill, so the jumps here go sideways. The front squat carries the strength work because backward skating and a defensive stance both live in an upright torso. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Short, sharp, and entirely about staying quick and staying available. Lateral output while fresh, a small dose of push-and-recover capacity, and hip control work to finish. Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.

The first-three-strides session. Jump development opens it while the nervous system is fresh, then the squat pattern builds the force those strides are made of. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

The reset session. Run the six mobility pieces as a flow, not as isolated stretches, then earn the range back with end-range lift-offs — passive range you cannot control is range you will not use on the ice. Week 1 of 4 — reset. Flow and adductor isometrics only, and the rule that governs the whole block: stiffness yes, pain no. Anything that bites, back off the range and flag it for a physio.

The session that keeps a goalie on the ice in February. Hinge strength, eccentric control through the front of the hip, and adductor loading that progresses from isolated to fully weight-bearing. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

A pivot is a hinge that happens sideways at speed. Heavy trap bar work builds the engine, then the frontal-plane and eccentric work makes sure the hip can survive being asked to change direction on one leg. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Hamstrings, glutes and the back of the hip — the tissue that extends the stride and the tissue that tears when it is undertrained. Heavy hinge first, then the single-leg and eccentric work that keeps it healthy. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Low-volume, high-intent output work. Jumps and throws to keep the nervous system sharp, then the hamstring and hip work that decides whether you finish the season healthy. Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.

Short, sharp and reactive — the day that trains how fast a goalie gets from set to set. Landing control keeps the volume survivable, and the session ends in the same hip work it started with. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Acceleration and the engine behind it. Sled and bound work while you are fresh, then the interval work that decides whether shift eighteen looks like shift two. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Heavy hinge, lateral single-leg work, and the pulling volume that keeps you winning net-front battles in the third period. Two working sets on the main lift and not one more. Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.

Two heavy patterns, one single-leg lift, and the groin work that keeps you available. In and out in forty-five minutes with legs that are still yours on Friday. Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.

The minimum effective dose of strength for a goalie in season: one hinge, one squat pattern owned through full range, honest pulling, and adductors trained twice before you leave. Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.

Glove hand, blocker and the trunk that keeps them square. Nothing here is about a bigger bench — it is about holding a position while the rest of the body is moving underneath it. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Defensemen win or lose the net front on upper-body strength and the ability to hold a position under contact. Explosive triple extension opens it, heavy pressing and pulling fill the middle, loaded carries finish it. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

The shot is built in the hips and delivered through the trunk, so this session opens with rotational throws and only then gets to the pressing and pulling that hold a puck-protection posture together. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

The adductor longus is the single most-strained tissue in hockey, and adductor-strength programmes have one of the strongest injury-reduction signals in sport. This is the non-negotiable session: isometric, then eccentric, then the Copenhagen lever. Week 2 of 4 — build. The glute and Copenhagen work goes in. Earn the longer lever, never jump to it.

Everything a goalie does laterally starts at the hip, and every hip rep here is owned rather than forced. Strength progresses from goblet to barbell only once the range holds under load. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

The acceleration vector. Broad jumps and throws for raw horizontal output, continuous bounds and hurdles for elastic strength, and a sled to put it against resistance — this is the session that shows up in the first three strides. Week 2 of 4 — produce. Concentric jumps for height and distance, roughly 100 contacts. Full recovery between reps — this is power work, not conditioning.

The session that earns you the rest of the block. Week 1 is landings and ankle stiffness only; jumps arrive in week 2 and depth jumps in week 3. Athletes get hurt in the landing, never in the jump. Week 2 of 4 — produce. Concentric jumps for height and distance, roughly 100 contacts. Full recovery between reps — this is power work, not conditioning.

Hockey pushes sideways, and almost every generic jump programme trains only up and forward. This session lives in the frontal plane, and it ends with the adductor work that lets you keep doing it. Week 2 of 4 — produce. Concentric jumps for height and distance, roughly 100 contacts. Full recovery between reps — this is power work, not conditioning.

The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

When the glute medius cannot stabilise, the adductor takes the lateral push — and that is how groins tear. This session makes the lateral hip do its own job, then hunts the side-to-side gap: differences over about 15% predict overload injury. Week 2 of 4 — build. The glute and Copenhagen work goes in. Earn the longer lever, never jump to it.

Everything that keeps a gap tight: lateral output while fresh, loaded rotation for the point shot, and the frontal-plane hip work that stops a groin from ending your February. One notch heavier. If the schedule has left the legs heavy, drop a set before you drop the weight.

Gap control is a frontal-plane skill, so the jumps here go sideways. The front squat carries the strength work because backward skating and a defensive stance both live in an upright torso. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Short, sharp, and entirely about staying quick and staying available. Lateral output while fresh, a small dose of push-and-recover capacity, and hip control work to finish. One notch heavier. If the schedule has left the legs heavy, drop a set before you drop the weight.

The first-three-strides session. Jump development opens it while the nervous system is fresh, then the squat pattern builds the force those strides are made of. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

The reset session. Run the six mobility pieces as a flow, not as isolated stretches, then earn the range back with end-range lift-offs — passive range you cannot control is range you will not use on the ice. Week 2 of 4 — build. The glute and Copenhagen work goes in. Earn the longer lever, never jump to it.

The session that keeps a goalie on the ice in February. Hinge strength, eccentric control through the front of the hip, and adductor loading that progresses from isolated to fully weight-bearing. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

A pivot is a hinge that happens sideways at speed. Heavy trap bar work builds the engine, then the frontal-plane and eccentric work makes sure the hip can survive being asked to change direction on one leg. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Hamstrings, glutes and the back of the hip — the tissue that extends the stride and the tissue that tears when it is undertrained. Heavy hinge first, then the single-leg and eccentric work that keeps it healthy. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Low-volume, high-intent output work. Jumps and throws to keep the nervous system sharp, then the hamstring and hip work that decides whether you finish the season healthy. One notch heavier. If the schedule has left the legs heavy, drop a set before you drop the weight.

Short, sharp and reactive — the day that trains how fast a goalie gets from set to set. Landing control keeps the volume survivable, and the session ends in the same hip work it started with. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Acceleration and the engine behind it. Sled and bound work while you are fresh, then the interval work that decides whether shift eighteen looks like shift two. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Heavy hinge, lateral single-leg work, and the pulling volume that keeps you winning net-front battles in the third period. Two working sets on the main lift and not one more. One notch heavier. If the schedule has left the legs heavy, drop a set before you drop the weight.

Two heavy patterns, one single-leg lift, and the groin work that keeps you available. In and out in forty-five minutes with legs that are still yours on Friday. One notch heavier. If the schedule has left the legs heavy, drop a set before you drop the weight.

The minimum effective dose of strength for a goalie in season: one hinge, one squat pattern owned through full range, honest pulling, and adductors trained twice before you leave. One notch heavier. If the schedule has left the legs heavy, drop a set before you drop the weight.

Glove hand, blocker and the trunk that keeps them square. Nothing here is about a bigger bench — it is about holding a position while the rest of the body is moving underneath it. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Defensemen win or lose the net front on upper-body strength and the ability to hold a position under contact. Explosive triple extension opens it, heavy pressing and pulling fill the middle, loaded carries finish it. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

The shot is built in the hips and delivered through the trunk, so this session opens with rotational throws and only then gets to the pressing and pulling that hold a puck-protection posture together. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

The adductor longus is the single most-strained tissue in hockey, and adductor-strength programmes have one of the strongest injury-reduction signals in sport. This is the non-negotiable session: isometric, then eccentric, then the Copenhagen lever. Week 3 of 4 — reinforce. Longest holds and the full unilateral block. Give the weaker side one extra set, every session.

Everything a goalie does laterally starts at the hip, and every hip rep here is owned rather than forced. Strength progresses from goblet to barbell only once the range holds under load. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

The acceleration vector. Broad jumps and throws for raw horizontal output, continuous bounds and hurdles for elastic strength, and a sled to put it against resistance — this is the session that shows up in the first three strides. Week 3 of 4 — react. Continuous hops and hurdles, roughly 120 contacts. Minimum ground time, no pausing between reps. Depth work unlocks this week.

The session that earns you the rest of the block. Week 1 is landings and ankle stiffness only; jumps arrive in week 2 and depth jumps in week 3. Athletes get hurt in the landing, never in the jump. Week 3 of 4 — react. Continuous hops and hurdles, roughly 120 contacts. Minimum ground time, no pausing between reps. Depth work unlocks this week.

Hockey pushes sideways, and almost every generic jump programme trains only up and forward. This session lives in the frontal plane, and it ends with the adductor work that lets you keep doing it. Week 3 of 4 — react. Continuous hops and hurdles, roughly 120 contacts. Minimum ground time, no pausing between reps. Depth work unlocks this week.

The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

When the glute medius cannot stabilise, the adductor takes the lateral push — and that is how groins tear. This session makes the lateral hip do its own job, then hunts the side-to-side gap: differences over about 15% predict overload injury. Week 3 of 4 — reinforce. Longest holds and the full unilateral block. Give the weaker side one extra set, every session.

Everything that keeps a gap tight: lateral output while fresh, loaded rotation for the point shot, and the frontal-plane hip work that stops a groin from ending your February. The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.

Gap control is a frontal-plane skill, so the jumps here go sideways. The front squat carries the strength work because backward skating and a defensive stance both live in an upright torso. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

Short, sharp, and entirely about staying quick and staying available. Lateral output while fresh, a small dose of push-and-recover capacity, and hip control work to finish. The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.

The first-three-strides session. Jump development opens it while the nervous system is fresh, then the squat pattern builds the force those strides are made of. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

The reset session. Run the six mobility pieces as a flow, not as isolated stretches, then earn the range back with end-range lift-offs — passive range you cannot control is range you will not use on the ice. Week 3 of 4 — reinforce. Longest holds and the full unilateral block. Give the weaker side one extra set, every session.

The session that keeps a goalie on the ice in February. Hinge strength, eccentric control through the front of the hip, and adductor loading that progresses from isolated to fully weight-bearing. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

A pivot is a hinge that happens sideways at speed. Heavy trap bar work builds the engine, then the frontal-plane and eccentric work makes sure the hip can survive being asked to change direction on one leg. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

Hamstrings, glutes and the back of the hip — the tissue that extends the stride and the tissue that tears when it is undertrained. Heavy hinge first, then the single-leg and eccentric work that keeps it healthy. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

Low-volume, high-intent output work. Jumps and throws to keep the nervous system sharp, then the hamstring and hip work that decides whether you finish the season healthy. The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.

Short, sharp and reactive — the day that trains how fast a goalie gets from set to set. Landing control keeps the volume survivable, and the session ends in the same hip work it started with. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

Acceleration and the engine behind it. Sled and bound work while you are fresh, then the interval work that decides whether shift eighteen looks like shift two. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

Two heavy patterns, one single-leg lift, and the groin work that keeps you available. In and out in forty-five minutes with legs that are still yours on Friday. The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.

Heavy hinge, lateral single-leg work, and the pulling volume that keeps you winning net-front battles in the third period. Two working sets on the main lift and not one more. The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.

The minimum effective dose of strength for a goalie in season: one hinge, one squat pattern owned through full range, honest pulling, and adductors trained twice before you leave. The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.

Glove hand, blocker and the trunk that keeps them square. Nothing here is about a bigger bench — it is about holding a position while the rest of the body is moving underneath it. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

Defensemen win or lose the net front on upper-body strength and the ability to hold a position under contact. Explosive triple extension opens it, heavy pressing and pulling fill the middle, loaded carries finish it. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

The shot is built in the hips and delivered through the trunk, so this session opens with rotational throws and only then gets to the pressing and pulling that hold a puck-protection posture together. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

The adductor longus is the single most-strained tissue in hockey, and adductor-strength programmes have one of the strongest injury-reduction signals in sport. This is the non-negotiable session: isometric, then eccentric, then the Copenhagen lever. Week 4 of 4 — hold the range you built and re-run the hip screener. Mobility moves first; asymmetry takes the full block to shift.

Everything a goalie does laterally starts at the hip, and every hip rep here is owned rather than forced. Strength progresses from goblet to barbell only once the range holds under load. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

The acceleration vector. Broad jumps and throws for raw horizontal output, continuous bounds and hurdles for elastic strength, and a sled to put it against resistance — this is the session that shows up in the first three strides. Week 4 of 4 — express. The lowest volume of the block, around 70 contacts, at the highest intent. Stop the set the moment height or distance drops.

The session that earns you the rest of the block. Week 1 is landings and ankle stiffness only; jumps arrive in week 2 and depth jumps in week 3. Athletes get hurt in the landing, never in the jump. Week 4 of 4 — express. The lowest volume of the block, around 70 contacts, at the highest intent. Stop the set the moment height or distance drops.

Hockey pushes sideways, and almost every generic jump programme trains only up and forward. This session lives in the frontal plane, and it ends with the adductor work that lets you keep doing it. Week 4 of 4 — express. The lowest volume of the block, around 70 contacts, at the highest intent. Stop the set the moment height or distance drops.

The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

When the glute medius cannot stabilise, the adductor takes the lateral push — and that is how groins tear. This session makes the lateral hip do its own job, then hunts the side-to-side gap: differences over about 15% predict overload injury. Week 4 of 4 — hold the range you built and re-run the hip screener. Mobility moves first; asymmetry takes the full block to shift.

Everything that keeps a gap tight: lateral output while fresh, loaded rotation for the point shot, and the frontal-plane hip work that stops a groin from ending your February. Back off, then start the block again at week 1. This loop repeats for as long as the season does.

Gap control is a frontal-plane skill, so the jumps here go sideways. The front squat carries the strength work because backward skating and a defensive stance both live in an upright torso. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Short, sharp, and entirely about staying quick and staying available. Lateral output while fresh, a small dose of push-and-recover capacity, and hip control work to finish. Back off, then start the block again at week 1. This loop repeats for as long as the season does.

The first-three-strides session. Jump development opens it while the nervous system is fresh, then the squat pattern builds the force those strides are made of. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

The reset session. Run the six mobility pieces as a flow, not as isolated stretches, then earn the range back with end-range lift-offs — passive range you cannot control is range you will not use on the ice. Week 4 of 4 — hold the range you built and re-run the hip screener. Mobility moves first; asymmetry takes the full block to shift.

The session that keeps a goalie on the ice in February. Hinge strength, eccentric control through the front of the hip, and adductor loading that progresses from isolated to fully weight-bearing. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

A pivot is a hinge that happens sideways at speed. Heavy trap bar work builds the engine, then the frontal-plane and eccentric work makes sure the hip can survive being asked to change direction on one leg. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Hamstrings, glutes and the back of the hip — the tissue that extends the stride and the tissue that tears when it is undertrained. Heavy hinge first, then the single-leg and eccentric work that keeps it healthy. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Low-volume, high-intent output work. Jumps and throws to keep the nervous system sharp, then the hamstring and hip work that decides whether you finish the season healthy. Back off, then start the block again at week 1. This loop repeats for as long as the season does.

Short, sharp and reactive — the day that trains how fast a goalie gets from set to set. Landing control keeps the volume survivable, and the session ends in the same hip work it started with. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Acceleration and the engine behind it. Sled and bound work while you are fresh, then the interval work that decides whether shift eighteen looks like shift two. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Two heavy patterns, one single-leg lift, and the groin work that keeps you available. In and out in forty-five minutes with legs that are still yours on Friday. Back off, then start the block again at week 1. This loop repeats for as long as the season does.

The minimum effective dose of strength for a goalie in season: one hinge, one squat pattern owned through full range, honest pulling, and adductors trained twice before you leave. Back off, then start the block again at week 1. This loop repeats for as long as the season does.

Heavy hinge, lateral single-leg work, and the pulling volume that keeps you winning net-front battles in the third period. Two working sets on the main lift and not one more. Back off, then start the block again at week 1. This loop repeats for as long as the season does.

Glove hand, blocker and the trunk that keeps them square. Nothing here is about a bigger bench — it is about holding a position while the rest of the body is moving underneath it. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Defensemen win or lose the net front on upper-body strength and the ability to hold a position under contact. Explosive triple extension opens it, heavy pressing and pulling fill the middle, loaded carries finish it. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

The shot is built in the hips and delivered through the trunk, so this session opens with rotational throws and only then gets to the pressing and pulling that hold a puck-protection posture together. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Everything a goalie does laterally starts at the hip, and every hip rep here is owned rather than forced. Strength progresses from goblet to barbell only once the range holds under load. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Gap control is a frontal-plane skill, so the jumps here go sideways. The front squat carries the strength work because backward skating and a defensive stance both live in an upright torso. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

The first-three-strides session. Jump development opens it while the nervous system is fresh, then the squat pattern builds the force those strides are made of. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

The session that keeps a goalie on the ice in February. Hinge strength, eccentric control through the front of the hip, and adductor loading that progresses from isolated to fully weight-bearing. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

A pivot is a hinge that happens sideways at speed. Heavy trap bar work builds the engine, then the frontal-plane and eccentric work makes sure the hip can survive being asked to change direction on one leg. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Hamstrings, glutes and the back of the hip — the tissue that extends the stride and the tissue that tears when it is undertrained. Heavy hinge first, then the single-leg and eccentric work that keeps it healthy. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Short, sharp and reactive — the day that trains how fast a goalie gets from set to set. Landing control keeps the volume survivable, and the session ends in the same hip work it started with. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Acceleration and the engine behind it. Sled and bound work while you are fresh, then the interval work that decides whether shift eighteen looks like shift two. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Glove hand, blocker and the trunk that keeps them square. Nothing here is about a bigger bench — it is about holding a position while the rest of the body is moving underneath it. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Defensemen win or lose the net front on upper-body strength and the ability to hold a position under contact. Explosive triple extension opens it, heavy pressing and pulling fill the middle, loaded carries finish it. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

The shot is built in the hips and delivered through the trunk, so this session opens with rotational throws and only then gets to the pressing and pulling that hold a puck-protection posture together. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Everything a goalie does laterally starts at the hip, and every hip rep here is owned rather than forced. Strength progresses from goblet to barbell only once the range holds under load. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Gap control is a frontal-plane skill, so the jumps here go sideways. The front squat carries the strength work because backward skating and a defensive stance both live in an upright torso. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

The first-three-strides session. Jump development opens it while the nervous system is fresh, then the squat pattern builds the force those strides are made of. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

The session that keeps a goalie on the ice in February. Hinge strength, eccentric control through the front of the hip, and adductor loading that progresses from isolated to fully weight-bearing. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

A pivot is a hinge that happens sideways at speed. Heavy trap bar work builds the engine, then the frontal-plane and eccentric work makes sure the hip can survive being asked to change direction on one leg. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Hamstrings, glutes and the back of the hip — the tissue that extends the stride and the tissue that tears when it is undertrained. Heavy hinge first, then the single-leg and eccentric work that keeps it healthy. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Short, sharp and reactive — the day that trains how fast a goalie gets from set to set. Landing control keeps the volume survivable, and the session ends in the same hip work it started with. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Acceleration and the engine behind it. Sled and bound work while you are fresh, then the interval work that decides whether shift eighteen looks like shift two. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Glove hand, blocker and the trunk that keeps them square. Nothing here is about a bigger bench — it is about holding a position while the rest of the body is moving underneath it. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Defensemen win or lose the net front on upper-body strength and the ability to hold a position under contact. Explosive triple extension opens it, heavy pressing and pulling fill the middle, loaded carries finish it. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

The shot is built in the hips and delivered through the trunk, so this session opens with rotational throws and only then gets to the pressing and pulling that hold a puck-protection posture together. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Everything a goalie does laterally starts at the hip, and every hip rep here is owned rather than forced. Strength progresses from goblet to barbell only once the range holds under load. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Gap control is a frontal-plane skill, so the jumps here go sideways. The front squat carries the strength work because backward skating and a defensive stance both live in an upright torso. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

The first-three-strides session. Jump development opens it while the nervous system is fresh, then the squat pattern builds the force those strides are made of. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

The session that keeps a goalie on the ice in February. Hinge strength, eccentric control through the front of the hip, and adductor loading that progresses from isolated to fully weight-bearing. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

A pivot is a hinge that happens sideways at speed. Heavy trap bar work builds the engine, then the frontal-plane and eccentric work makes sure the hip can survive being asked to change direction on one leg. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Hamstrings, glutes and the back of the hip — the tissue that extends the stride and the tissue that tears when it is undertrained. Heavy hinge first, then the single-leg and eccentric work that keeps it healthy. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Short, sharp and reactive — the day that trains how fast a goalie gets from set to set. Landing control keeps the volume survivable, and the session ends in the same hip work it started with. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Acceleration and the engine behind it. Sled and bound work while you are fresh, then the interval work that decides whether shift eighteen looks like shift two. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Glove hand, blocker and the trunk that keeps them square. Nothing here is about a bigger bench — it is about holding a position while the rest of the body is moving underneath it. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Defensemen win or lose the net front on upper-body strength and the ability to hold a position under contact. Explosive triple extension opens it, heavy pressing and pulling fill the middle, loaded carries finish it. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

The shot is built in the hips and delivered through the trunk, so this session opens with rotational throws and only then gets to the pressing and pulling that hold a puck-protection posture together. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Everything a goalie does laterally starts at the hip, and every hip rep here is owned rather than forced. Strength progresses from goblet to barbell only once the range holds under load. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

Gap control is a frontal-plane skill, so the jumps here go sideways. The front squat carries the strength work because backward skating and a defensive stance both live in an upright torso. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

The first-three-strides session. Jump development opens it while the nervous system is fresh, then the squat pattern builds the force those strides are made of. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

The session that keeps a goalie on the ice in February. Hinge strength, eccentric control through the front of the hip, and adductor loading that progresses from isolated to fully weight-bearing. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

A pivot is a hinge that happens sideways at speed. Heavy trap bar work builds the engine, then the frontal-plane and eccentric work makes sure the hip can survive being asked to change direction on one leg. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

Hamstrings, glutes and the back of the hip — the tissue that extends the stride and the tissue that tears when it is undertrained. Heavy hinge first, then the single-leg and eccentric work that keeps it healthy. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

Short, sharp and reactive — the day that trains how fast a goalie gets from set to set. Landing control keeps the volume survivable, and the session ends in the same hip work it started with. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

Acceleration and the engine behind it. Sled and bound work while you are fresh, then the interval work that decides whether shift eighteen looks like shift two. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

Glove hand, blocker and the trunk that keeps them square. Nothing here is about a bigger bench — it is about holding a position while the rest of the body is moving underneath it. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

Defensemen win or lose the net front on upper-body strength and the ability to hold a position under contact. Explosive triple extension opens it, heavy pressing and pulling fill the middle, loaded carries finish it. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

The shot is built in the hips and delivered through the trunk, so this session opens with rotational throws and only then gets to the pressing and pulling that hold a puck-protection posture together. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.