Defensemen

Week 1 · Lateral Power & Squat Strength

Gap control is a frontal-plane skill, so the jumps here go sideways. The front squat carries the strength work because backward skating and a defensive stance both live in an upright torso. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Week 1 · Upper Strength & Battle Strength

Defensemen win or lose the net front on upper-body strength and the ability to hold a position under contact. Explosive triple extension opens it, heavy pressing and pulling fill the middle, loaded carries finish it. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Week 1 · Posterior Chain & Pivot Strength

A pivot is a hinge that happens sideways at speed. Heavy trap bar work builds the engine, then the frontal-plane and eccentric work makes sure the hip can survive being asked to change direction on one leg. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Week 1 · Lateral Conditioning & Point Shot

The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Week 2 · Lateral Power & Squat Strength

Gap control is a frontal-plane skill, so the jumps here go sideways. The front squat carries the strength work because backward skating and a defensive stance both live in an upright torso. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Week 2 · Upper Strength & Battle Strength

Defensemen win or lose the net front on upper-body strength and the ability to hold a position under contact. Explosive triple extension opens it, heavy pressing and pulling fill the middle, loaded carries finish it. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Week 2 · Posterior Chain & Pivot Strength

A pivot is a hinge that happens sideways at speed. Heavy trap bar work builds the engine, then the frontal-plane and eccentric work makes sure the hip can survive being asked to change direction on one leg. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Week 2 · Lateral Conditioning & Point Shot

The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Week 3 · Lateral Power & Squat Strength

Gap control is a frontal-plane skill, so the jumps here go sideways. The front squat carries the strength work because backward skating and a defensive stance both live in an upright torso. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

Week 3 · Upper Strength & Battle Strength

Defensemen win or lose the net front on upper-body strength and the ability to hold a position under contact. Explosive triple extension opens it, heavy pressing and pulling fill the middle, loaded carries finish it. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

Week 3 · Posterior Chain & Pivot Strength

A pivot is a hinge that happens sideways at speed. Heavy trap bar work builds the engine, then the frontal-plane and eccentric work makes sure the hip can survive being asked to change direction on one leg. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

Week 3 · Lateral Conditioning & Point Shot

The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

Week 4 · Lateral Power & Squat Strength

Gap control is a frontal-plane skill, so the jumps here go sideways. The front squat carries the strength work because backward skating and a defensive stance both live in an upright torso. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Week 4 · Upper Strength & Battle Strength

Defensemen win or lose the net front on upper-body strength and the ability to hold a position under contact. Explosive triple extension opens it, heavy pressing and pulling fill the middle, loaded carries finish it. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Week 4 · Posterior Chain & Pivot Strength

A pivot is a hinge that happens sideways at speed. Heavy trap bar work builds the engine, then the frontal-plane and eccentric work makes sure the hip can survive being asked to change direction on one leg. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Week 4 · Lateral Conditioning & Point Shot

The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Week 5 · Lateral Power & Squat Strength

Gap control is a frontal-plane skill, so the jumps here go sideways. The front squat carries the strength work because backward skating and a defensive stance both live in an upright torso. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Week 5 · Upper Strength & Battle Strength

Defensemen win or lose the net front on upper-body strength and the ability to hold a position under contact. Explosive triple extension opens it, heavy pressing and pulling fill the middle, loaded carries finish it. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Week 5 · Posterior Chain & Pivot Strength

A pivot is a hinge that happens sideways at speed. Heavy trap bar work builds the engine, then the frontal-plane and eccentric work makes sure the hip can survive being asked to change direction on one leg. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Week 5 · Lateral Conditioning & Point Shot

The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Week 6 · Lateral Power & Squat Strength

Gap control is a frontal-plane skill, so the jumps here go sideways. The front squat carries the strength work because backward skating and a defensive stance both live in an upright torso. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Week 6 · Upper Strength & Battle Strength

Defensemen win or lose the net front on upper-body strength and the ability to hold a position under contact. Explosive triple extension opens it, heavy pressing and pulling fill the middle, loaded carries finish it. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Week 6 · Posterior Chain & Pivot Strength

A pivot is a hinge that happens sideways at speed. Heavy trap bar work builds the engine, then the frontal-plane and eccentric work makes sure the hip can survive being asked to change direction on one leg. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Week 6 · Lateral Conditioning & Point Shot

The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Week 7 · Lateral Power & Squat Strength

Gap control is a frontal-plane skill, so the jumps here go sideways. The front squat carries the strength work because backward skating and a defensive stance both live in an upright torso. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Week 7 · Upper Strength & Battle Strength

Defensemen win or lose the net front on upper-body strength and the ability to hold a position under contact. Explosive triple extension opens it, heavy pressing and pulling fill the middle, loaded carries finish it. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Week 7 · Posterior Chain & Pivot Strength

A pivot is a hinge that happens sideways at speed. Heavy trap bar work builds the engine, then the frontal-plane and eccentric work makes sure the hip can survive being asked to change direction on one leg. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Week 7 · Lateral Conditioning & Point Shot

The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Week 8 · Lateral Power & Squat Strength

Gap control is a frontal-plane skill, so the jumps here go sideways. The front squat carries the strength work because backward skating and a defensive stance both live in an upright torso. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

Week 8 · Upper Strength & Battle Strength

Defensemen win or lose the net front on upper-body strength and the ability to hold a position under contact. Explosive triple extension opens it, heavy pressing and pulling fill the middle, loaded carries finish it. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

Week 8 · Posterior Chain & Pivot Strength

A pivot is a hinge that happens sideways at speed. Heavy trap bar work builds the engine, then the frontal-plane and eccentric work makes sure the hip can survive being asked to change direction on one leg. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

Week 8 · Lateral Conditioning & Point Shot

The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.