Forwards

Week 1 · Lower Power & Squat Strength

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. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Week 1 · Upper Strength & Shot Power

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. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Week 1 · 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. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Week 1 · Speed & Repeat-Shift Capacity

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. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Week 2 · Lower Power & Squat Strength

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. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Week 2 · Upper Strength & Shot Power

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. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Week 2 · 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. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Week 2 · Speed & Repeat-Shift Capacity

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. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Week 3 · Lower Power & Squat Strength

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. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

Week 3 · Upper Strength & Shot Power

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. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

Week 3 · 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. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

Week 3 · Speed & Repeat-Shift Capacity

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. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

Week 4 · Lower Power & Squat Strength

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. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Week 4 · Upper Strength & Shot Power

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. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Week 4 · 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. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Week 4 · Speed & Repeat-Shift Capacity

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. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Week 5 · Lower Power & Squat Strength

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 strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Week 5 · Upper Strength & Shot Power

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. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Week 5 · 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. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Week 5 · Speed & Repeat-Shift Capacity

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. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Week 6 · Lower Power & Squat Strength

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 heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Week 6 · Upper Strength & Shot Power

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. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Week 6 · 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. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Week 6 · Speed & Repeat-Shift Capacity

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. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Week 7 · Lower Power & Squat Strength

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. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Week 7 · Upper Strength & Shot Power

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. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Week 7 · 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. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Week 7 · Speed & Repeat-Shift Capacity

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. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Week 8 · Lower Power & Squat Strength

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

Week 8 · Upper Strength & Shot Power

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

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

Week 8 · Speed & Repeat-Shift Capacity

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