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HOME/OFF SEASON TRAINING/DEFENSEMEN/WEEK 3 · UPPER STRENGTH & BATTLE STRENGTH
OFF SEASON TRAINING / DEFENSEMEN

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.

Warm-UpContact PowerHorizontal Press & PullVertical Pull & Stance PressLoaded Carry & Neck+1 more
SECTIONS
6
BLOCKS
EXERCISES
14
MOVEMENTS
TOTAL SETS
34
~56' EST.
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00
● WARMUP
Warm-Up
EXERCISES
5
TOTAL SETS
5
01
Stationary Bike
1 sets4 min repsRest 0
02
Quadruped Thoracic Rotation
1 sets8/side repsRotation comes from the mid-back, not the low back.Rest 0
03
Scapular Wall Slide
1 sets10 repsRibs stay down as the arms go up.Rest 0
04
Band Pull-Apart
1 sets20 repsRest 0
05
Push-Up
1 sets10 repsPrimer, not a working set.Rest 0
B
● STRAIGHT SETS
Contact Power
EXERCISES
1
TOTAL SETS
5
B15 SETS
Dumbbell Push Press
5 sets5 repsThe legs start it, the arms finish it. One aggressive intent per rep.Rest 90
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C
● SUPERSET
Horizontal Press & Pull
EXERCISES
2
TOTAL SETS
8
A14 SETS
Barbell Bench Press
4 sets8 repsShoulder blades pinned to the bench the whole way.Rest 120
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A24 SETS
Chest-Supported Dumbbell Row
4 sets10 repsChest stays on the pad. No body english — the back does all of it.Rest 90
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D
● SUPERSET
Vertical Pull & Stance Press
EXERCISES
2
TOTAL SETS
7
A14 SETS
Pull-Up
4 sets8 repsAdd load once you clear 8 clean. Chin over, no kip.Rest 90
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A23 SETS
Half-Kneeling Landmine Press
3 sets8/side repsPressed from a split stance — this is the angle you actually clear the crease from.Rest 90
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E
● SUPERSET
Loaded Carry & Neck
EXERCISES
2
TOTAL SETS
7
A14 SETS
Farmer's Carry
4 sets40 m repsTall and quiet. If you are leaning, the weight is wrong.Rest 75
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A23 SETS
Neck Isometric Holds
3 sets20 s each way repsA strong neck is concussion mitigation. Gentle, steady pressure — no cranking.Rest 45
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CD
● COOLDOWN
Cool-Down
EXERCISES
2
TOTAL SETS
2
01
Quadruped Thoracic Rotation
1 sets8/side repsRest 0
02
Scapular Wall Slide
1 sets10 repsRest 0
ELITE HOCKEY HQ · SESSION · OFF-SEASON-TRAINING/DEFENSEMEN/W3-B
READYCOACH MODE · OFF

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