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 jump.
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Week 4 · Session A · Strength Maintenance
Two heavy patterns, one single-leg lift, and the groin work that keeps you available — with the hinge paired to a jump so the strength stays fast. Under an hour, with legs that are still yours on Friday. 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
- 03Single-Leg Strength
- 04Press & Pull
- 05Groin & Trunk
- 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
Broad Jump
3 × 3 reps · rest 2:30
0/3
Max distance, stick the landing, walk back. The jump is what keeps the strength fast in March.
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B
Straight sets · 1 exercise
Single-Leg Strength
3 sets
Rear-Foot-Elevated Split Squat
3 × 8/side · rest 1:30
0/3
The most honest lower-body lift there is. Front shin vertical, back hip long.
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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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Barbell Bent-Over Row
3 × 8 reps · rest 2 min
0/3
Match every pressing rep with a pulling one. Hockey shoulders live on the back side.
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D
Superset · 2 exercises
Groin & Trunk
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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Pallof Press
3 × 10/side · rest 45s
0/3
Resist the rotation. That is the whole exercise.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Elite Forwards
Keep the block moving.
← Previous sessionWeek 3 · Power & Hip MaintenanceLow-volume, high-intent output work. Jumps and throws to keep the nervous system sharp, then the hamstring and hip work that decides whether you finish the season healthy. 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 · Power & Hip MaintenanceLow-volume, high-intent output work. Jumps and throws to keep the nervous system sharp, then the hamstring and hip work that decides whether you finish the season healthy. 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.