OFF SEASON TRAINING / DEFENSEMEN

Week 5 · Lateral Power & Squat Strength

Gap 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. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Warm-UpLateral Jump DevelopmentSquat StrengthLateral StrengthGroin & Trunk+1 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~49' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets5 min repsEasy spin. Warm tissue moves; cold tissue argues.Rest 0

World's Greatest Stretch

1 sets5/side repsRest 0

Glute Bridge

1 sets15 repsWake the glutes before you ask the hips to work.Rest 0

Banded Monster Walk

1 sets10 steps each way repsRest 0

Half-Kneeling Ankle Rock

1 sets10/side repsHeel down — the ankle feeds the hip.Rest 0

Dead Bug

1 sets6/side repsRibs down, brace on. Now you are ready to load.Rest 0

● STRAIGHT SETS

Lateral Jump Development

EXERCISES

TOTAL SETS

B14 SETS

Single-Leg Lateral Hop and Stick

4 sets4/side repsOne leg out, one leg back, hold each landing for a full second. This is the gap you close on a rush.Rest 120

● STRAIGHT SETS

Squat Strength

EXERCISES

TOTAL SETS

C14 SETS

Front Squat

4 sets5 repsElbows high, torso vertical. The moment the chest drops, the set is over.Rest 180

● SUPERSET

Lateral Strength

EXERCISES

TOTAL SETS

A14 SETS

Lateral Step-Up

4 sets6/side repsDrive through the whole foot. No pushing off the trailing leg.Rest 120

A23 SETS

Cable Hip Adduction

3 sets12/side repsSlow on the way out. The adductor is a brake before it is an engine.Rest 75

● SUPERSET

Groin & Trunk

EXERCISES

TOTAL SETS

A13 SETS

Copenhagen Plank

3 sets30 s/side repsThe single best insurance policy against a groin pull. Start short, build honestly.Rest 60

A23 SETS

Suitcase Carry

3 sets30 m/side heavy repsOne side loaded, shoulders dead level. Everything that keeps you square in a battle is working here.Rest 75

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Half-Kneeling Couch Stretch

1 sets45 s/side repsTailbone tucked, down-glute squeezed.Rest 0

Supine Figure-Four Stretch

1 sets45 s/side repsRest 0

Stationary Bike

1 sets4 min repsVery easy — flush the legs.Rest 0

Week 5 · Lateral Power & Squat Strength

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