Trap Bar Deadlift
4 × 8 reps · rest 2:30
0/4
Push the floor away. Neutral spine beats a bigger number every time.
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Week 1 · Session C · Posterior Chain & Single-Leg
Hamstrings, glutes and the back of the hip — the tissue that extends the stride and the tissue that tears when it is undertrained. Heavy hinge first, then the single-leg and eccentric work that keeps it healthy. 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
Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.
- 01Warm-Up
- 02Hinge Strength
- 03Single-Leg Hinge
- 04Hamstring & Adductor Resilience
- 05Carry & Trunk
- 06Cool-Down
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Training away from the gym?
Swap all 4 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
Hinge Strength
4 sets
B
Straight sets · 1 exercise
Single-Leg Hinge
4 sets
Single-Leg Romanian Deadlift
4 × 10/side · rest 1:15
0/4
Hips square. The moment they open, the exercise stops being what it is.
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C
Superset · 2 exercises
Hamstring & Adductor Resilience
8 sets
Nordic Hamstring Curl
4 × 4 reps · rest 1:30
0/4
Lower as slowly as you can control, every single rep. This is the eccentric that prevents pulls.
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Side-Lying Adductor Raise
4 × 12/side · rest 45s
0/4
Small range, honest control. The adductors get trained here whether they feel it or not.
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D
Superset · 2 exercises
Carry & Trunk
8 sets
Farmer's Carry
4 × 30 m · rest 1:15
0/4
Tall and quiet. If you are leaning, the weight is wrong.
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Hanging Leg Raise
4 × 8 reps · rest 1 min
0/4
No swing. If it swings, drop to knees-to-chest.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Elite Forwards
Keep the block moving.
← Previous sessionWeek 1 · Upper Strength & Shot PowerThe shot is built in the hips and delivered through the trunk, so this session opens with rotational throws and only then gets to the pressing and pulling that hold a puck-protection posture together. 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. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.Next session →Week 1 · Speed & Repeat-Shift CapacityAcceleration and the engine behind it. Sled and bound work while you are fresh, then the interval work that decides whether shift eighteen looks like shift two. 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. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.
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.
Track this session
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.