Dumbbell Push Press
5 × 5 reps · rest 1:30
0/5
The legs start it, the arms finish it. One aggressive intent per rep.
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Week 3 · Session B · 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.
This week
Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.
- 01Warm-Up
- 02Contact Power
- 03Horizontal Press & Pull
- 04Vertical Pull & Stance Press
- 05Loaded Carry & Neck
- 06Cool-Down
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Training away from the gym?
Swap all 7 lifts that need gym kit for a home-gym or bodyweight version in one go.
00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 1 exercise
Contact Power
5 sets
B
Superset · 2 exercises
Horizontal Press & Pull
8 sets
Barbell Bench Press
4 × 8 reps · rest 2 min
0/4
Shoulder blades pinned to the bench the whole way.
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Chest-Supported Dumbbell Row
4 × 10 reps · rest 1:30
0/4
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
7 sets
Pull-Up
4 × 8 reps · rest 1:30
0/4
Add load once you clear 8 clean. Chin over, no kip.
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Half-Kneeling Landmine Press
3 × 8/side · rest 1:30
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
7 sets
Farmer's Carry
4 × 40 m · rest 1:15
0/4
Tall and quiet. If you are leaning, the weight is wrong.
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Neck Isometric Holds
3 × 20 s each way · rest 45s
0/3
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
Defensemen
Keep the block moving.
← Previous sessionWeek 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.Next session →Week 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.
Train the rest of it
Beyond the weight room.
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultHockey skill tutorials on video, free with an account.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.
Track this session
Log every set, and pick up where you left off.
A free account times the session, keeps your weights and reps as you go, repeats last week’s numbers in one tap, and saves the workout to your history.