Ice Hockey Forwards Workouts
Start the full Forwards program to train on a structured schedule, or jump into any single session below.
Or do a single workout:
Week 1 · Lateral Power & Shift Capacity
The skating-direction session. Bounds and lateral strength in the plane you actually push in, then intervals cut to the length of a real shift. Week 1 of 4 — moderate loads, clean positions, full rest. Leave two reps in the tank.
Week 1 · Lower Strength & First-Step Power
The acceleration session. Jumps and throws while you are fresh, then heavy hip extension and single-leg strength — the two things that decide how hard your first three strides are. Week 1 of 4 — moderate loads, clean positions, full rest. Leave two reps in the tank.
Week 1 · Upper Strength & Shot Power
Where the release comes from. Rotational throws first, then balanced pressing and pulling, then the shoulder and neck work that keeps you on the ice in February. Week 1 of 4 — moderate loads, clean positions, full rest. Leave two reps in the tank.
Week 2 · Lateral Power & Shift Capacity
The skating-direction session. Bounds and lateral strength in the plane you actually push in, then intervals cut to the length of a real shift. Week 2 of 4 — volume climbs. Same technique, more work.
Week 2 · Lower Strength & First-Step Power
The acceleration session. Jumps and throws while you are fresh, then heavy hip extension and single-leg strength — the two things that decide how hard your first three strides are. Week 2 of 4 — volume climbs. Same technique, more work.
Week 2 · Upper Strength & Shot Power
Where the release comes from. Rotational throws first, then balanced pressing and pulling, then the shoulder and neck work that keeps you on the ice in February. Week 2 of 4 — volume climbs. Same technique, more work.
Week 3 · Lateral Power & Shift Capacity
The skating-direction session. Bounds and lateral strength in the plane you actually push in, then intervals cut to the length of a real shift. Week 3 of 4 — the heaviest week. Fewer reps, longer rest, full intent.
Week 3 · Lower Strength & First-Step Power
The acceleration session. Jumps and throws while you are fresh, then heavy hip extension and single-leg strength — the two things that decide how hard your first three strides are. Week 3 of 4 — the heaviest week. Fewer reps, longer rest, full intent.
Week 3 · Upper Strength & Shot Power
Where the release comes from. Rotational throws first, then balanced pressing and pulling, then the shoulder and neck work that keeps you on the ice in February. Week 3 of 4 — the heaviest week. Fewer reps, longer rest, full intent.
Week 4 · Lateral Power & Shift Capacity
The skating-direction session. Bounds and lateral strength in the plane you actually push in, then intervals cut to the length of a real shift. Week 4 of 4 — volume drops, speed stays. Every rep is fast.
Week 4 · Lower Strength & First-Step Power
The acceleration session. Jumps and throws while you are fresh, then heavy hip extension and single-leg strength — the two things that decide how hard your first three strides are. Week 4 of 4 — volume drops, speed stays. Every rep is fast.
Week 4 · Upper Strength & Shot Power
Where the release comes from. Rotational throws first, then balanced pressing and pulling, then the shoulder and neck work that keeps you on the ice in February. Week 4 of 4 — volume drops, speed stays. Every rep is fast.