Depth Drop to Lateral Bound
5 × 3/side · rest 3 min
0/5
Absorb, redirect, go. The hardest thing in the block — stop the moment it gets slow.
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Week 8 · Session A · 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. 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.
This week
Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.
- 01Warm-Up
- 02Lateral Jump Development
- 03Squat Strength
- 04Lateral Strength
- 05Groin & Trunk
- 06Cool-Down
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Training away from the gym?
Swap all 5 lifts that need gym kit for a home-gym or bodyweight version in one go.
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 3:30
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
7 sets
Lateral Step-Up
4 × 5/side · rest 2 min
0/4
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
5 sets
Copenhagen Plank
2 × 40 s/side · rest 1 min
0/2
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
Elite Defensemen
Keep the block moving.
← Previous sessionWeek 7 · 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. 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. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.Next session →Week 8 · 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. 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. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.
Train the rest of it
Beyond the weight room.
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultHockey skill tutorials on video, free with an account.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.
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Log every set, and pick up where you left off.
A free account times the session, keeps your weights and reps as you go, repeats last week’s numbers in one tap, and saves the workout to your history.