Ice Hockey Defensemen Workouts
Start the full Defensemen program to train on a structured schedule, or jump into any single session below.
Or do a single workout:
Week 1 · Crossover Power & Gap Control
The lateral session. Bounds and resisted sideways work for crossover push, adductor loading for the gap you hold all game, and intervals that punish nothing but the engine. Week 1 of 4 — moderate loads, clean positions, full rest. Leave two reps in the tank.
Week 1 · Max Strength & Backward Drive
The heaviest session of the week. A loaded jump to switch the system on, a real squat, and backward sled work for the quad strength that skating backwards eats. Week 1 of 4 — moderate loads, clean positions, full rest. Leave two reps in the tank.
Week 1 · Upper Strength & Battle Armour
Wall battles, cross-checks, and a stick you can hold onto. Heavy pressing and pulling, grip, and neck work — the unglamorous stuff that decides board fights. Week 1 of 4 — moderate loads, clean positions, full rest. Leave two reps in the tank.
Week 2 · Crossover Power & Gap Control
The lateral session. Bounds and resisted sideways work for crossover push, adductor loading for the gap you hold all game, and intervals that punish nothing but the engine. Week 2 of 4 — volume climbs. Same technique, more work.
Week 2 · Max Strength & Backward Drive
The heaviest session of the week. A loaded jump to switch the system on, a real squat, and backward sled work for the quad strength that skating backwards eats. Week 2 of 4 — volume climbs. Same technique, more work.
Week 2 · Upper Strength & Battle Armour
Wall battles, cross-checks, and a stick you can hold onto. Heavy pressing and pulling, grip, and neck work — the unglamorous stuff that decides board fights. Week 2 of 4 — volume climbs. Same technique, more work.
Week 3 · Crossover Power & Gap Control
The lateral session. Bounds and resisted sideways work for crossover push, adductor loading for the gap you hold all game, and intervals that punish nothing but the engine. Week 3 of 4 — the heaviest week. Fewer reps, longer rest, full intent.
Week 3 · Max Strength & Backward Drive
The heaviest session of the week. A loaded jump to switch the system on, a real squat, and backward sled work for the quad strength that skating backwards eats. Week 3 of 4 — the heaviest week. Fewer reps, longer rest, full intent.
Week 3 · Upper Strength & Battle Armour
Wall battles, cross-checks, and a stick you can hold onto. Heavy pressing and pulling, grip, and neck work — the unglamorous stuff that decides board fights. Week 3 of 4 — the heaviest week. Fewer reps, longer rest, full intent.
Week 4 · Crossover Power & Gap Control
The lateral session. Bounds and resisted sideways work for crossover push, adductor loading for the gap you hold all game, and intervals that punish nothing but the engine. Week 4 of 4 — volume drops, speed stays. Every rep is fast.
Week 4 · Max Strength & Backward Drive
The heaviest session of the week. A loaded jump to switch the system on, a real squat, and backward sled work for the quad strength that skating backwards eats. Week 4 of 4 — volume drops, speed stays. Every rep is fast.
Week 4 · Upper Strength & Battle Armour
Wall battles, cross-checks, and a stick you can hold onto. Heavy pressing and pulling, grip, and neck work — the unglamorous stuff that decides board fights. Week 4 of 4 — volume drops, speed stays. Every rep is fast.