Broad Jump
3 × 3 reps · rest 2 min
0/3
Distance is the score, but only if you stick the landing.
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IN SEASON TRAINING / FORWARDS
Week 4 · Power & Hip Maintenance
Low-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.
01Warm-Up02Output03Hamstring Insurance04Hip Range & Trunk05Cool-Down
Blocks
5
warm-up to cool-down
Exercises
14
movements
Sets
21
about 36 min
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Signing in starts the session clock, keeps your weights and reps as you go, restores an unfinished draft, repeats last week’s numbers in one tap, and saves the workout to your history.
00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 2 exercises
Output
5 sets
Medicine Ball Rotational Throw
2 × 5/side · rest 1:15
0/2
Keep the shot sharp. Throw from the back hip, not the arms.
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B
Superset · 2 exercises
Hamstring Insurance
4 sets
Single-Leg Romanian Deadlift
2 × 8/side · rest 1:15
0/2
Hips square. Moderate load — this is a health lift in-season, not a strength lift.
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Nordic Hamstring Curl
2 × 3 reps · rest 1:30
0/2
Lower as slowly as you can control. Two sets is genuinely enough in-season.
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C
Superset · 2 exercises
Hip Range & Trunk
4 sets
Hip CARs
2 × 5/side · rest 45s
0/2
The slowest thing you will do all week, and the reason your hips still move in March.
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Side Plank
2 × 30 s/side · rest 45s
0/2
Hips stacked and lifted. Brace in the frontal plane, because that is where you play.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
REST OF FORWARDS
VIEW PROGRAM →01Week 1 · 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. Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.02Week 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.03Week 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.04Week 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.05Week 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.06Week 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.07Week 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.
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.