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HOME/OFF SEASON TRAINING/FORWARDS/WEEK 1 · LOWER POWER & SQUAT STRENGTH
OFF SEASON TRAINING / 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.

Warm-UpJump DevelopmentSquat StrengthSingle-Leg StrengthGroin & Trunk+1 more
SECTIONS
6
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
28
~47' EST.
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00
● WARMUP
Warm-Up
EXERCISES
6
TOTAL SETS
6
01
Stationary Bike
1 sets5 min repsEasy spin. Warm tissue moves; cold tissue argues.Rest 0
02
World's Greatest Stretch
1 sets5/side repsRest 0
03
Glute Bridge
1 sets15 repsWake the glutes before you ask the hips to work.Rest 0
04
Banded Monster Walk
1 sets10 steps each way repsRest 0
05
Half-Kneeling Ankle Rock
1 sets10/side repsHeel down — the ankle feeds the hip.Rest 0
06
Dead Bug
1 sets6/side repsRibs down, brace on. Now you are ready to load.Rest 0
B
● STRAIGHT SETS
Jump Development
EXERCISES
1
TOTAL SETS
4
B14 SETS
Box Jump
4 sets3 repsLand quiet and absorb. Step down — never bounce off the box.Rest 90
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C
● STRAIGHT SETS
Squat Strength
EXERCISES
1
TOTAL SETS
3
C13 SETS
Back Squat
3 sets10 repsDepth first, load second. A shallow heavy squat trains nothing a hockey player needs.Rest 120
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D
● SUPERSET
Single-Leg Strength
EXERCISES
2
TOTAL SETS
6
A13 SETS
Rear-Foot-Elevated Split Squat
3 sets10/side repsThe most honest lower-body lift there is. Front shin vertical, back hip long.Rest 90
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A23 SETS
Banded Hip Flexor March
3 sets12/side repsDrive the knee like the stride you want in October.Rest 60
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E
● SUPERSET
Groin & Trunk
EXERCISES
2
TOTAL SETS
6
A13 SETS
Copenhagen Plank
3 sets15 s/side repsThe single best insurance policy against a groin pull. Start short, build honestly.Rest 45
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A23 SETS
Pallof Press
3 sets10/side repsResist the rotation. That is the whole exercise.Rest 45
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CD
● COOLDOWN
Cool-Down
EXERCISES
3
TOTAL SETS
3
01
Half-Kneeling Couch Stretch
1 sets45 s/side repsTailbone tucked, down-glute squeezed.Rest 0
02
Supine Figure-Four Stretch
1 sets45 s/side repsRest 0
03
Stationary Bike
1 sets4 min repsVery easy — flush the legs.Rest 0
ELITE HOCKEY HQ · SESSION · OFF-SEASON-TRAINING/FORWARDS/W1-A
READYCOACH MODE · OFF

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