OFF SEASON TRAINING / DEFENSEMEN

Week 8 · 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. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

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

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~43' 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

Depth Drop to Lateral Bound

4 sets3/side repsAbsorb, redirect, go. The hardest thing in the block — stop the moment it gets slow.Rest 180

● STRAIGHT SETS

Squat Strength

EXERCISES

TOTAL SETS

C13 SETS

Front Squat

3 sets3 repsElbows high, torso vertical. The moment the chest drops, the set is over.Rest 210

● SUPERSET

Lateral Strength

EXERCISES

TOTAL SETS

A13 SETS

Lateral Step-Up

3 sets5/side repsDrive through the whole foot. No pushing off the trailing leg.Rest 120

A22 SETS

Cable Hip Adduction

2 sets10/side repsSlow on the way out. The adductor is a brake before it is an engine.Rest 75

● SUPERSET

Groin & Trunk

EXERCISES

TOTAL SETS

A12 SETS

Copenhagen Plank

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

A22 SETS

Suitcase Carry

2 sets25 m/side 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 8 · Lateral Power & Squat Strength

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