Week 1 · Session A · Strength Maintenance

Heavy hinge paired with a lateral bound, lateral single-leg work, and the pulling volume that keeps you winning net-front battles in the third period. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Bar speed still governs — nothing goes to failure.

This week

Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.

01Warm-Up
02Hinge Contrast
03Lateral Single-Leg Strength
04Press & Pull
05Groin & Carry
06Cool-Down

Training away from the gym?

Swap all 5 lifts that need gym kit for a home-gym or bodyweight version in one go.

Warm-up · 5 exercises

Warm-Up

0/ 5 done

Superset · 2 exercises

Hinge Contrast

6 sets

Trap Bar Deadlift

3 × 5 reps · rest 30s

0/3

Heavy and fast. The second the bar slows, the set is done — then thirty seconds and straight into the bound.

Lateral Bound

3 × 3/side · rest 2:30

0/3

Push off the outside edge, stick the landing on one leg. The first push of every gap-closing pivot.

Straight sets · 1 exercise

Lateral Single-Leg Strength

4 sets

Lateral Step-Up

4 × 8/side · rest 1:30

0/4

Drive through the whole foot. No pushing off the trailing leg.

Superset · 2 exercises

Press & Pull

8 sets

Barbell Bench Press

4 × 8 reps · rest 2 min

0/4

Crisp reps. Nothing here is a test.

Chest-Supported Dumbbell Row

4 × 10 reps · rest 1:30

0/4

Chest stays on the pad. No body english — the back does all of it.

Superset · 2 exercises

Groin & Carry

7 sets

Copenhagen Plank

3 × 30 s/side · rest 45s

0/3

The single best insurance policy against a groin pull. Never skipped, all season.

Suitcase Carry

4 × 30 m/side · rest 1 min

0/4

One side loaded, shoulders dead level. Everything that keeps you square in a battle.

Cool-down · 3 exercises

Cool-Down

0/ 3 done

Elite Defensemen

Keep the block moving.

This is the first session of the program.

Next session →Week 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. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Bar speed still governs — nothing goes to failure. Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.

Train the rest of it

Beyond the weight room.

Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultHockey skill tutorials on video, free with an account.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.

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