8 weeks, 4 sessions a week, from the Off-Season Training collection. Start the whole program on the days you train, or open any session on its own.
Pick your training days and a start date. You can move any session later.
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. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Take the last set of each lift to two reps in reserve.
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. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Take the last set of each lift to two reps in reserve.
A 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. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Take the last set of each lift to two reps in reserve.
The 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. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Take the last set of each lift to two reps in reserve.
Each week runs sessions A to D. Open any one of them on its own.
Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.
Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.
Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.
Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.
The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.
The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.
Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.
Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.
Ready when you are
Every session lands on your schedule, and any of them can be moved later.
