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HOME/IN SEASON TRAINING/DEFENSEMEN/WEEK 3 · STRENGTH MAINTENANCE
IN SEASON TRAINING / DEFENSEMEN

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.

Warm-UpHinge StrengthLateral Single-Leg StrengthPress & PullGroin & Carry+1 more
SECTIONS
6
BLOCKS
EXERCISES
14
MOVEMENTS
TOTAL SETS
26
~46' 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
3
B13 SETS
Trap Bar Deadlift
3 sets3 repsHeavy for two sets, and stop. The second the bar slows, the set is done.Rest 210
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C
● STRAIGHT SETS
Lateral Single-Leg Strength
EXERCISES
1
TOTAL SETS
3
C13 SETS
Lateral Step-Up
3 sets6/side repsDrive through the whole foot. No pushing off the trailing leg.Rest 120
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D
● SUPERSET
Press & Pull
EXERCISES
2
TOTAL SETS
6
A13 SETS
Barbell Bench Press
3 sets5 repsCrisp reps. Nothing here is a test.Rest 150
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A23 SETS
Chest-Supported Dumbbell Row
3 sets8 repsChest stays on the pad. No body english — the back does all of it.Rest 120
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E
● SUPERSET
Groin & Carry
EXERCISES
2
TOTAL SETS
6
A13 SETS
Copenhagen Plank
3 sets30 s/side repsThe single best insurance policy against a groin pull. Never skipped, all season.Rest 60
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A23 SETS
Suitcase Carry
3 sets30 m/side heavy repsOne side loaded, shoulders dead level. Everything that keeps you square in a battle.Rest 75
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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/W3-A
READYCOACH MODE · OFF

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