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HOME/OFF SEASON TRAINING/FORWARDS/WEEK 1 · SPEED & REPEAT-SHIFT CAPACITY
OFF SEASON TRAINING / FORWARDS

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.

Warm-UpAccelerationElastic OutputRepeat-Shift ConditioningTrunk+1 more
SECTIONS
6
BLOCKS
EXERCISES
14
MOVEMENTS
TOTAL SETS
23
~41' EST.
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00
● WARMUP
Warm-Up
EXERCISES
6
TOTAL SETS
6
01
Stationary Bike
1 sets4 min repsEasy — you want fresh legs, not warm-up fatigue.Rest 0
02
World's Greatest Stretch
1 sets5/side repsRest 0
03
Glute Bridge
1 sets15 repsRest 0
04
Banded Monster Walk
1 sets10 steps each way repsRest 0
05
Pogo Hop
1 sets15 repsShort ground contacts. This is the nervous system waking up.Rest 0
06
Dead Bug
1 sets6/side repsRest 0
B
● STRAIGHT SETS
Acceleration
EXERCISES
1
TOTAL SETS
4
B14 SETS
Sled Push
4 sets20 m repsHeavy enough to force a low drive angle, light enough that you never stop accelerating.Rest 120
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C
● STRAIGHT SETS
Elastic Output
EXERCISES
1
TOTAL SETS
3
C13 SETS
Pogo Hop
3 sets20 repsAnkles do the work, knees stay quiet. Minimum time on the ground.Rest 60
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D
● STRAIGHT SETS
Repeat-Shift Conditioning
EXERCISES
1
TOTAL SETS
1
D11 SETS
Tempo Run
1 sets20 min repsAerobic base. Comfortable, nasal-breathing pace — this is not a workout you win.Rest 0
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E
● SUPERSET
Trunk
EXERCISES
2
TOTAL SETS
6
A13 SETS
Dead Bug
3 sets8/side repsLow back glued to the floor. If it lifts, shorten the range.Rest 45
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A23 SETS
Side Plank
3 sets30 s/side repsHips stacked and lifted. Hockey is played in the frontal plane; brace there too.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-D
READYCOACH MODE · OFF

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