Depth Drop to Lateral Bound
5 × 3/side · rest 2:30
0/5
Absorb, redirect, go. The hardest thing in the block — stop the moment it gets slow.
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OFF SEASON TRAINING / DEFENSEMEN
Week 7 · 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. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.
01Warm-Up02Lateral Jump Development03Squat Strength04Lateral Strength05Groin & Trunk+1 more
Blocks
6
warm-up to cool-down
Exercises
15
movements
Sets
30
about 49 min
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00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Straight sets · 1 exercise
Lateral Jump Development
5 sets
B
Straight sets · 1 exercise
Squat Strength
4 sets
Front Squat
4 × 3 reps · rest 3 min
0/4
Elbows high, torso vertical. The moment the chest drops, the set is over.
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C
Superset · 2 exercises
Lateral Strength
6 sets
Lateral Step-Up
3 × 6/side · rest 2 min
0/3
Drive through the whole foot. No pushing off the trailing leg.
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Cable Hip Adduction
3 × 10/side · rest 1:15
0/3
Slow on the way out. The adductor is a brake before it is an engine.
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D
Superset · 2 exercises
Groin & Trunk
6 sets
Copenhagen Plank
3 × 30 s/side · rest 1 min
0/3
The single best insurance policy against a groin pull. Start short, build honestly.
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Suitcase Carry
3 × 25 m/side · rest 1:15
0/3
One side loaded, shoulders dead level. Everything that keeps you square in a battle is working here.
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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 2 · 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. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.09Week 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.10Week 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.11Week 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.12Week 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.
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.