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.
The first-three-strides session. Jump development opens it while the nervous system is fresh, then the squat pattern builds the force those strides are made of.
The 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.
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.
Acceleration 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.
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.
