NHL PLAYER WORKOUTS / MCDAVID

Week 1 · First Three Strides

Pure acceleration. Horizontal jumps and throws at full intent, a heavy trap bar, resisted sprints on the sled, and the hip flexor work that makes the recovery stride as fast as the push. Week 1 of 2 — an advanced block. Every power rep is maximal intent or it does not count.

Warm-UpHorizontal PowerMax StrengthLoaded JumpsResisted Acceleration+2 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~65' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets5 min repsEasy spin, nose breathing.Rest 0

World's Greatest Stretch

1 sets5/side repsRest 0

Banded Hip Flexor March

1 sets10/side repsTall posture, hard knee drive.Rest 0

Glute Bridge

1 sets12 repsRest 0

Half-Kneeling Ankle Rock

1 sets10/side repsRest 0

Split-Squat Jump

1 sets3/side repsPrimer only — sub-maximal.Rest 0

● SUPERSET

Horizontal Power

EXERCISES

TOTAL SETS

A15 SETS

Broad Jump

5 sets3 repsDistance, not height. Full reset between every rep.Rest 120

A24 SETS

Medicine Ball Scoop Toss

4 sets4 repsEverything you have, every rep.Rest 90

● STRAIGHT SETS

Max Strength

EXERCISES

TOTAL SETS

C15 SETS

Trap Bar Deadlift

5 sets3 repsHeavy triples with fast bar speed. Stop when it slows.Rest 180

● STRAIGHT SETS

Loaded Jumps

EXERCISES

TOTAL SETS

D14 SETS

Trap Bar Jump

4 sets3 repsAround a quarter of your deadlift. Maximum height.Rest 120

● SUPERSET

Resisted Acceleration

EXERCISES

TOTAL SETS

A16 SETS

Sled Push

6 sets15 m repsHeavy, low, violent. Walk back to recover fully.Rest 120

A23 SETS

Banded Hip Flexor March

3 sets12/side repsHard knee drive. The stride is a two-way action.Rest 60

● STRAIGHT SETS

Single-Leg Strength

EXERCISES

TOTAL SETS

F14 SETS

Rear-Foot-Elevated Split Squat

4 sets6/side repsHeavy. Long stride, tall chest.Rest 120

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Adductor Rockback

1 sets8 slow repsBreathe out at the end of each rep.Rest 0

90/90 Hip Switch

1 sets6/side repsRest 0

Stationary Bike

1 sets4 min repsVery easy — flush the legs.Rest 0

Week 1 · First Three Strides

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