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.
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Week 4 · 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
Back off, then start the block again at week 1. This loop repeats for as long as the season does.
- 01Warm-Up
- 02Hinge Contrast
- 03Lateral Single-Leg Strength
- 04Press & Pull
- 05Groin & Carry
- 06Cool-Down
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Training away from the gym?
Swap all 5 lifts that need gym kit for a home-gym or bodyweight version in one go.
00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Superset · 2 exercises
Hinge Contrast
6 sets
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.
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B
Straight sets · 1 exercise
Lateral Single-Leg Strength
3 sets
Lateral Step-Up
3 × 8/side · rest 1:30
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 × 8 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
5 sets
Copenhagen Plank
2 × 30 s/side · rest 45s
0/2
The single best insurance policy against a groin pull. Never skipped, all season.
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Suitcase Carry
3 × 25 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
Elite Defensemen
Keep the block moving.
← Previous sessionWeek 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. 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. The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.Next session →Week 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. 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. 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
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.
Track this session
Log every set, and pick up where you left off.
A free account times the session, keeps your weights and reps as you go, repeats last week’s numbers in one tap, and saves the workout to your history.