Trap Bar Deadlift
2 × 5 reps · rest 3 min
0/2
Heavy for two sets, and stop. The second the bar slows, the set is done.
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IN SEASON TRAINING / FORWARDS
Week 1 · Strength Maintenance
Two heavy patterns, one single-leg lift, and the groin work that keeps you available. In and out in forty-five minutes with legs that are still yours on Friday. Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.
01Warm-Up02Hinge Strength03Single-Leg Strength04Press & Pull05Groin & Trunk+1 more
Blocks
6
warm-up to cool-down
Exercises
14
movements
Sets
25
about 44 min
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 1 exercise
Hinge Strength
2 sets
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
6 sets
Copenhagen Plank
3 × 20 s/side · rest 45s
0/3
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
REST OF FORWARDS
VIEW PROGRAM →01Week 1 · 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. Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.02Week 2 · Strength MaintenanceTwo heavy patterns, one single-leg lift, and the groin work that keeps you available. In and out in forty-five minutes with legs that are still yours on Friday. One notch heavier. If the schedule has left the legs heavy, drop a set before you drop the weight.03Week 2 · 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. One notch heavier. If the schedule has left the legs heavy, drop a set before you drop the weight.04Week 3 · Strength MaintenanceTwo heavy patterns, one single-leg lift, and the groin work that keeps you available. In and out in forty-five minutes with legs that are still yours on Friday. The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.05Week 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. The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.06Week 4 · Strength MaintenanceTwo heavy patterns, one single-leg lift, and the groin work that keeps you available. In and out in forty-five minutes with legs that are still yours on Friday. Back off, then start the block again at week 1. This loop repeats for as long as the season does.07Week 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. 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
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultCoach-led drill footage for skating, shooting, and puck work.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.