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HOME/IN SEASON TRAINING/DEFENSEMEN/WEEK 4 · STRENGTH MAINTENANCE
IN SEASON TRAINING / DEFENSEMEN

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.

Warm-UpHinge StrengthLateral Single-Leg StrengthPress & PullGroin & Carry+1 more
SECTIONS
6
BLOCKS
EXERCISES
14
MOVEMENTS
TOTAL SETS
20
~38' 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
2
C12 SETS
Lateral Step-Up
2 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
4
A12 SETS
Barbell Bench Press
2 sets8 repsCrisp reps. Nothing here is a test.Rest 120
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A22 SETS
Chest-Supported Dumbbell Row
2 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
4
A12 SETS
Copenhagen Plank
2 sets20 s/side repsThe single best insurance policy against a groin pull. Never skipped, all season.Rest 45
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A22 SETS
Suitcase Carry
2 sets25 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/W4-A
READYCOACH MODE · OFF

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