Box Jump
5 × 3 reps · rest 1:30
0/5
Land quiet and absorb. Step down — never bounce off the box.
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OFF SEASON TRAINING / FORWARDS
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.
01Warm-Up02Jump Development03Squat Strength04Single-Leg Strength05Groin & Trunk+1 more
Blocks
6
warm-up to cool-down
Exercises
15
movements
Sets
30
about 49 min
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Signing in starts the session clock, keeps your weights and reps as you go, restores an unfinished draft, repeats last week’s numbers in one tap, and saves the workout to your history.
00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Straight sets · 1 exercise
Jump Development
5 sets
B
Straight sets · 1 exercise
Squat Strength
4 sets
Back Squat
4 × 10 reps · rest 2 min
0/4
Depth first, load second. A shallow heavy squat trains nothing a hockey player needs.
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C
Superset · 2 exercises
Single-Leg Strength
6 sets
Rear-Foot-Elevated Split Squat
3 × 10/side · rest 1:30
0/3
The most honest lower-body lift there is. Front shin vertical, back hip long.
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Banded Hip Flexor March
3 × 12/side · rest 1 min
0/3
Drive the knee like the stride you want in October.
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D
Superset · 2 exercises
Groin & Trunk
6 sets
Copenhagen Plank
3 × 20 s/side · rest 45s
0/3
The single best insurance policy against a groin pull. Start short, build honestly.
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Pallof Press
3 × 10/side · rest 45s
0/3
Resist the rotation. That is the whole exercise.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
REST OF FORWARDS
VIEW PROGRAM →01Week 1 · 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. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.02Week 1 · Upper Strength & Shot PowerThe 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.03Week 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.04Week 1 · Speed & Repeat-Shift CapacityAcceleration 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.05Week 2 · Upper Strength & Shot PowerThe 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.06Week 2 · 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. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.07Week 2 · Speed & Repeat-Shift CapacityAcceleration 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.08Week 3 · 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. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.09Week 3 · Upper Strength & Shot PowerThe 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.10Week 3 · 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. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.11Week 3 · Speed & Repeat-Shift CapacityAcceleration 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.12Week 4 · 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. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.
TRAIN THE REST OF IT
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultCoach-led drill footage for skating, shooting, and puck work.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.