OFF SEASON TRAINING / DEFENSEMEN

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.

Warm-UpContact PowerHorizontal Press & PullVertical Pull & Stance PressLoaded Carry & Neck+1 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~52' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets4 min repsRest 0

Quadruped Thoracic Rotation

1 sets8/side repsRotation comes from the mid-back, not the low back.Rest 0

Scapular Wall Slide

1 sets10 repsRibs stay down as the arms go up.Rest 0

Band Pull-Apart

1 sets20 repsRest 0

Push-Up

1 sets10 repsPrimer, not a working set.Rest 0

● STRAIGHT SETS

Contact Power

EXERCISES

TOTAL SETS

B14 SETS

Dumbbell Push Press

4 sets5 repsThe legs start it, the arms finish it. One aggressive intent per rep.Rest 90

● SUPERSET

Horizontal Press & Pull

EXERCISES

TOTAL SETS

A14 SETS

Barbell Bench Press

4 sets10 repsShoulder blades pinned to the bench the whole way.Rest 120

A24 SETS

Chest-Supported Dumbbell Row

4 sets10 repsChest stays on the pad. No body english — the back does all of it.Rest 90

● SUPERSET

Vertical Pull & Stance Press

EXERCISES

TOTAL SETS

A13 SETS

Pull-Up

3 sets8 repsAdd load once you clear 8 clean. Chin over, no kip.Rest 90

A23 SETS

Half-Kneeling Landmine Press

3 sets10/side repsPressed from a split stance — this is the angle you actually clear the crease from.Rest 75

● SUPERSET

Loaded Carry & Neck

EXERCISES

TOTAL SETS

A13 SETS

Farmer's Carry

3 sets40 m repsTall and quiet. If you are leaning, the weight is wrong.Rest 75

A22 SETS

Neck Isometric Holds

2 sets20 s each way repsA strong neck is concussion mitigation. Gentle, steady pressure — no cranking.Rest 45

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Quadruped Thoracic Rotation

1 sets8/side repsRest 0

Scapular Wall Slide

1 sets10 repsRest 0

Week 2 · Upper Strength & Battle Strength

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