Trap Bar Deadlift
3 × 4 reps · rest 3 min
0/3
Heavy for two sets, and stop. The second the bar slows, the set is done.
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IN SEASON TRAINING / DEFENSEMEN
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.
01Warm-Up02Hinge Strength03Lateral Single-Leg Strength04Press & Pull05Groin & Carry+1 more
Blocks
6
warm-up to cool-down
Exercises
14
movements
Sets
26
about 46 min
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 1 exercise
Hinge Strength
3 sets
B
Straight sets · 1 exercise
Lateral Single-Leg Strength
3 sets
Lateral Step-Up
3 × 6/side · rest 2 min
0/3
Drive through the whole foot. No pushing off the trailing leg.
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C
Superset · 2 exercises
Press & Pull
6 sets
Barbell Bench Press
3 × 6 reps · rest 2 min
0/3
Crisp reps. Nothing here is a test.
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Chest-Supported Dumbbell Row
3 × 10 reps · rest 1:30
0/3
Chest stays on the pad. No body english — the back does all of it.
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D
Superset · 2 exercises
Groin & Carry
6 sets
Copenhagen Plank
3 × 25 s/side · rest 45s
0/3
The single best insurance policy against a groin pull. Never skipped, all season.
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Suitcase Carry
3 × 30 m/side · rest 1 min
0/3
One side loaded, shoulders dead level. Everything that keeps you square in a battle.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
REST OF DEFENSEMEN
VIEW PROGRAM →01Week 1 · Strength MaintenanceHeavy 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.02Week 1 · Lateral Power & Hip MaintenanceEverything 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.03Week 2 · Lateral Power & Hip MaintenanceEverything 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.04Week 3 · Strength MaintenanceHeavy 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.05Week 3 · Lateral Power & Hip MaintenanceEverything 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.06Week 4 · Strength MaintenanceHeavy 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.07Week 4 · Lateral Power & Hip MaintenanceEverything 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.
TRAIN THE REST OF IT
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultCoach-led drill footage for skating, shooting, and puck work.Hockey NutritionRecipes and fueling protocols built around the training week.Voice Workout LoggingLog sets by talking, so the set is the only thing you stop for.