Cable Woodchop
3 × 10/side · rest 1:15
0/3
Learn the sequence: back hip, then trunk, then arms. Never arms first.
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OFF SEASON TRAINING / DEFENSEMEN
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.
01Warm-Up02Point Shot Power03Lateral & Backward Drive04Conditioning05Trunk+1 more
Blocks
6
warm-up to cool-down
Exercises
15
movements
Sets
31
about 50 min
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00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Straight sets · 1 exercise
Point Shot Power
3 sets
B
Superset · 2 exercises
Lateral & Backward Drive
7 sets
Lateral Sled Drag
4 × 20 m/side · rest 1:30
0/4
Stay in a low stance the whole length. This is a defensive gap, dragged.
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Backward Sled Drag
3 × 25 m · rest 1:30
0/3
Knees over toes, low and steady. Bulletproofs the knee for backward skating.
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C
Straight sets · 1 exercise
Conditioning
6 sets
Slideboard Intervals
6 × 45 s / 90 s
0/6
Shift length: 45 s on, 90 s off. The closest thing to skating you can do in a gym.
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D
Superset · 2 exercises
Trunk
6 sets
Side Plank
3 × 40 s/side · rest 45s
0/3
Hips stacked and lifted. Hockey is played in the frontal plane; brace there too.
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Ab-Wheel Rollout
3 × 10 reps · rest 1 min
0/3
Ribs down. Go only as far as you can keep the low back from arching.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 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 · 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. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.03Week 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.04Week 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.05Week 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.06Week 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.07Week 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.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.