Elite Hockey HQ
← Back to workouts
HOME/OFF SEASON TRAINING/DEFENSEMEN/WEEK 7 · UPPER STRENGTH & BATTLE STRENGTH
OFF SEASON TRAINING / DEFENSEMEN

Week 7 · 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. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Warm-UpContact PowerHorizontal Press & PullVertical Pull & Stance PressLoaded Carry & Neck+1 more
SECTIONS
6
BLOCKS
EXERCISES
14
MOVEMENTS
TOTAL SETS
30
~52' EST.
● SIGN IN TO TRACK
Sign in to run the session clock, log weights and reps, restore drafts, copy your previous session, and save this workout to history.
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
4
B14 SETS
Hang Power Clean
4 sets2 repsTechnical lift — load it only as fast as the technique holds. Bar close, elbows fast.Rest 180
Sign in to unlock live set tracking for this block.
C
● SUPERSET
Horizontal Press & Pull
EXERCISES
2
TOTAL SETS
8
A14 SETS
Barbell Bench Press
4 sets3 repsShoulder blades pinned to the bench the whole way.Rest 180
Sign in to unlock live set tracking for this block.
A24 SETS
Chest-Supported Dumbbell Row
4 sets6 repsChest stays on the pad. No body english — the back does all of it.Rest 120
Sign in to unlock live set tracking for this block.
D
● SUPERSET
Vertical Pull & Stance Press
EXERCISES
2
TOTAL SETS
6
A13 SETS
Pull-Up
3 sets5 repsAdd load once you clear 8 clean. Chin over, no kip.Rest 120
Sign in to unlock live set tracking for this block.
A23 SETS
Half-Kneeling Landmine Press
3 sets6/side repsPressed from a split stance — this is the angle you actually clear the crease from.Rest 90
Sign in to unlock live set tracking for this block.
E
● SUPERSET
Loaded Carry & Neck
EXERCISES
2
TOTAL SETS
5
A13 SETS
Farmer's Carry
3 sets30 m heavy repsTall and quiet. If you are leaning, the weight is wrong.Rest 90
Sign in to unlock live set tracking for this block.
A22 SETS
Neck Isometric Holds
2 sets20 s each way repsA strong neck is concussion mitigation. Gentle, steady pressure — no cranking.Rest 45
Sign in to unlock live set tracking for this block.
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/W7-B
READYCOACH MODE · OFF

Track your workouts and more

Sign up or sign in to track your workouts, get analytics, and more.

Sign upSign in