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HOME/OFF SEASON TRAINING/DEFENSEMEN/WEEK 4 · UPPER STRENGTH & BATTLE STRENGTH
OFF SEASON TRAINING / DEFENSEMEN

Week 4 · 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. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Warm-UpContact PowerHorizontal Press & PullVertical Pull & Stance PressLoaded Carry & Neck+1 more
SECTIONS
6
BLOCKS
EXERCISES
14
MOVEMENTS
TOTAL SETS
27
~48' 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
3
B13 SETS
Dumbbell Push Press
3 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
6
A13 SETS
Barbell Bench Press
3 sets8 repsShoulder blades pinned to the bench the whole way.Rest 120
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A23 SETS
Chest-Supported Dumbbell Row
3 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
6
A13 SETS
Pull-Up
3 sets6 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 75
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E
● SUPERSET
Loaded Carry & Neck
EXERCISES
2
TOTAL SETS
5
A13 SETS
Farmer's Carry
3 sets30 m repsTall and quiet. If you are leaning, the weight is wrong.Rest 75
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A22 SETS
Neck Isometric Holds
2 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/W4-B
READYCOACH MODE · OFF

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