Sled Push
4 × 20 m · rest 2 min
0/4
Heavy enough to force a low drive angle, light enough that you never stop accelerating.
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Week 1 · Session D · 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.
This week
Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.
- 01Warm-Up
- 02Acceleration
- 03Elastic Output
- 04Repeat-Shift Conditioning
- 05Trunk
- 06Cool-Down
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Training away from the gym?
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00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Straight sets · 1 exercise
Acceleration
4 sets
B
Straight sets · 1 exercise
Elastic Output
3 sets
Pogo Hop
3 × 20 reps · rest 1 min
0/3
Ankles do the work, knees stay quiet. Minimum time on the ground.
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C
Straight sets · 1 exercise
Repeat-Shift Conditioning
1 sets
Tempo Run
1 × 20 min
0/1
Aerobic base. Comfortable, nasal-breathing pace — this is not a workout you win.
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D
Superset · 2 exercises
Trunk
6 sets
Dead Bug
3 × 8/side · rest 45s
0/3
Low back glued to the floor. If it lifts, shorten the range.
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Side Plank
3 × 30 s/side · rest 45s
0/3
Hips stacked and lifted. Hockey is played in the frontal plane; brace there too.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Forwards
Keep the block moving.
← Previous sessionWeek 1 · Posterior Chain & Single-LegHamstrings, 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.Next session →Week 2 · Lower Power & Squat StrengthThe 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.
Train the rest of it
Beyond the weight room.
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultHockey skill tutorials on video, free with an account.Hockey NutritionRecipes and fueling protocols built around the training week.Voice Workout LoggingLog sets by talking, so the set is the only thing you stop for.
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Log every set, and pick up where you left off.
A free account times the session, keeps your weights and reps as you go, repeats last week’s numbers in one tap, and saves the workout to your history.