Defensemen

Week 1 · Strength Maintenance

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.

Week 1 · Lateral Power & Hip Maintenance

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.

Week 2 · Strength Maintenance

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.

Week 2 · Lateral Power & Hip Maintenance

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.

Week 3 · Strength Maintenance

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.

Week 3 · Lateral Power & Hip Maintenance

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.

Week 4 · Strength Maintenance

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.

Week 4 · Lateral Power & Hip Maintenance

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.