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HOME/OFF SEASON TRAINING/FORWARDS/WEEK 1 · UPPER STRENGTH & SHOT POWER
OFF SEASON TRAINING / FORWARDS

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.

Warm-UpRotational PowerHorizontal Press & PullVertical Press & PullShoulder Health & Neck+1 more
SECTIONS
6
BLOCKS
EXERCISES
14
MOVEMENTS
TOTAL SETS
28
~49' EST.
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00
● WARMUP
Warm-Up
EXERCISES
5
TOTAL SETS
5
01
Stationary Bike
1 sets4 min repsRest 0
02
Quadruped Thoracic Rotation
1 sets8/side repsRotation comes from the mid-back, not the low back.Rest 0
03
Scapular Wall Slide
1 sets10 repsRibs stay down as the arms go up.Rest 0
04
Band Pull-Apart
1 sets20 repsRest 0
05
Push-Up
1 sets10 repsPrimer, not a working set.Rest 0
B
● STRAIGHT SETS
Rotational Power
EXERCISES
1
TOTAL SETS
4
B14 SETS
Medicine Ball Rotational Throw
4 sets5/side repsThrow from the back hip, not the arms. Reset every rep.Rest 75
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C
● SUPERSET
Horizontal Press & Pull
EXERCISES
2
TOTAL SETS
6
A13 SETS
Barbell Bench Press
3 sets10 repsShoulder blades pinned to the bench the whole way.Rest 120
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A23 SETS
Barbell Bent-Over Row
3 sets10 repsMatch every pressing rep with a pulling one. Hockey shoulders live on the back side.Rest 120
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D
● SUPERSET
Vertical Press & Pull
EXERCISES
2
TOTAL SETS
6
A13 SETS
Half-Kneeling Dumbbell Overhead Press
3 sets10/side repsHalf-kneeling takes the low back out of it and makes the trunk pay.Rest 90
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A23 SETS
Pull-Up
3 sets6-8 repsAdd load once you clear 8 clean. Chin over, no kip.Rest 90
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E
● SUPERSET
Shoulder Health & Neck
EXERCISES
2
TOTAL SETS
5
A13 SETS
Face Pull
3 sets15 repsCheap insurance. Never skipped, never heavy.Rest 45
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A22 SETS
Neck Isometric Holds
2 sets15 s each way repsA strong neck is concussion mitigation. Gentle, steady pressure — no cranking.Rest 45
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CD
● COOLDOWN
Cool-Down
EXERCISES
2
TOTAL SETS
2
01
Quadruped Thoracic Rotation
1 sets8/side repsRest 0
02
Scapular Wall Slide
1 sets10 repsRest 0
ELITE HOCKEY HQ · SESSION · OFF-SEASON-TRAINING/FORWARDS/W1-B
READYCOACH MODE · OFF

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