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HOME/IN SEASON TRAINING/DEFENSEMEN/WEEK 1 · STRENGTH MAINTENANCE
IN SEASON TRAINING / 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.

Warm-UpHinge StrengthLateral Single-Leg StrengthPress & PullGroin & Carry+1 more
SECTIONS
6
BLOCKS
EXERCISES
14
MOVEMENTS
TOTAL SETS
25
~44' EST.
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00
● WARMUP
Warm-Up
EXERCISES
5
TOTAL SETS
5
01
Stationary Bike
1 sets4 min repsEasy. You are already in season — this is a rinse, not a workout.Rest 0
02
World's Greatest Stretch
1 sets5/side repsRest 0
03
Glute Bridge
1 sets15 repsRest 0
04
Banded Monster Walk
1 sets10 steps each way repsRest 0
05
Dead Bug
1 sets6/side repsRibs down, brace on.Rest 0
B
● STRAIGHT SETS
Hinge Strength
EXERCISES
1
TOTAL SETS
2
B12 SETS
Trap Bar Deadlift
2 sets5 repsHeavy for two sets, and stop. The second the bar slows, the set is done.Rest 180
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C
● STRAIGHT SETS
Lateral Single-Leg Strength
EXERCISES
1
TOTAL SETS
3
C13 SETS
Lateral Step-Up
3 sets8/side repsDrive through the whole foot. No pushing off the trailing leg.Rest 90
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D
● SUPERSET
Press & Pull
EXERCISES
2
TOTAL SETS
6
A13 SETS
Barbell Bench Press
3 sets8 repsCrisp reps. Nothing here is a test.Rest 120
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A23 SETS
Chest-Supported Dumbbell Row
3 sets10 repsChest stays on the pad. No body english — the back does all of it.Rest 90
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E
● SUPERSET
Groin & Carry
EXERCISES
2
TOTAL SETS
6
A13 SETS
Copenhagen Plank
3 sets20 s/side repsThe single best insurance policy against a groin pull. Never skipped, all season.Rest 45
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A23 SETS
Suitcase Carry
3 sets30 m/side repsOne side loaded, shoulders dead level. Everything that keeps you square in a battle.Rest 60
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CD
● COOLDOWN
Cool-Down
EXERCISES
3
TOTAL SETS
3
01
Half-Kneeling Couch Stretch
1 sets45 s/side repsTailbone tucked, down-glute squeezed.Rest 0
02
Supine Figure-Four Stretch
1 sets45 s/side repsRest 0
03
Stationary Bike
1 sets5 min repsVery easy. Recovery starts the second the last set ends.Rest 0
ELITE HOCKEY HQ · SESSION · IN-SEASON-TRAINING/DEFENSEMEN/W1-A
READYCOACH MODE · OFF

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