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

Week 4 · 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. Back off, then start the block again at week 1. This loop repeats for as long as the season does.

Warm-UpHinge StrengthSingle-Leg StrengthPress & PullGroin & Trunk+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
Single-Leg Strength
EXERCISES
1
TOTAL SETS
2
C12 SETS
Rear-Foot-Elevated Split Squat
2 sets8/side repsThe most honest lower-body lift there is. Front shin vertical, back hip long.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
Barbell Bent-Over Row
2 sets8 repsMatch every pressing rep with a pulling one. Hockey shoulders live on the back side.Rest 120
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E
● SUPERSET
Groin & Trunk
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
Pallof Press
2 sets10/side repsResist the rotation. That is the whole exercise.Rest 45
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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/FORWARDS/W4-A
READYCOACH MODE · OFF

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