Dumbbell Push Press
4 × 5 reps · rest 1:30
0/4
The legs start it, the arms finish it. One aggressive intent per rep.
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OFF SEASON TRAINING / DEFENSEMEN
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.
01Warm-Up02Contact Power03Horizontal Press & Pull04Vertical Pull & Stance Press05Loaded Carry & Neck+1 more
Blocks
6
warm-up to cool-down
Exercises
14
movements
Sets
28
about 49 min
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 1 exercise
Contact Power
4 sets
B
Superset · 2 exercises
Horizontal Press & Pull
6 sets
Barbell Bench Press
3 × 10 reps · rest 2 min
0/3
Shoulder blades pinned to the bench the whole way.
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Chest-Supported Dumbbell Row
3 × 12 reps · rest 1:30
0/3
Chest stays on the pad. No body english — the back does all of it.
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C
Superset · 2 exercises
Vertical Pull & Stance Press
6 sets
Pull-Up
3 × 6-8 · rest 1:30
0/3
Add load once you clear 8 clean. Chin over, no kip.
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Half-Kneeling Landmine Press
3 × 10/side · rest 1:15
0/3
Pressed from a split stance — this is the angle you actually clear the crease from.
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D
Superset · 2 exercises
Loaded Carry & Neck
5 sets
Farmer's Carry
3 × 40 m · rest 1:15
0/3
Tall and quiet. If you are leaning, the weight is wrong.
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Neck Isometric Holds
2 × 15 s each way · rest 45s
0/2
A strong neck is concussion mitigation. Gentle, steady pressure — no cranking.
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CD
Cool-down · 2 exercises
Cool-Down
0/ 2 done
REST OF DEFENSEMEN
VIEW PROGRAM →01Week 1 · Lateral Power & Squat StrengthGap 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.02Week 1 · Posterior Chain & Pivot StrengthA 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.03Week 1 · Lateral Conditioning & Point ShotThe 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.04Week 2 · Lateral Power & Squat StrengthGap 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.05Week 2 · Upper Strength & Battle StrengthDefensemen 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.06Week 2 · Posterior Chain & Pivot StrengthA 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.07Week 2 · Lateral Conditioning & Point ShotThe 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.08Week 3 · Lateral Power & Squat StrengthGap 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.09Week 3 · Upper Strength & Battle StrengthDefensemen 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.10Week 3 · Posterior Chain & Pivot StrengthA 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.11Week 3 · Lateral Conditioning & Point ShotThe 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.12Week 4 · Lateral Power & Squat StrengthGap 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.
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.