Elite Hockey HQ
← Back to workouts
HOME/OFF SEASON TRAINING/FORWARDS/WEEK 2 · LOWER POWER & SQUAT STRENGTH
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.

Warm-UpJump DevelopmentSquat StrengthSingle-Leg StrengthGroin & Trunk+1 more
SECTIONS
6
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
30
~49' EST.
● SIGN IN TO TRACK
Sign in to run the session clock, log weights and reps, restore drafts, copy your previous session, and save this workout to history.
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
5
B15 SETS
Box Jump
5 sets3 repsLand quiet and absorb. Step down — never bounce off the box.Rest 90
Sign in to unlock live set tracking for this block.
C
● STRAIGHT SETS
Squat Strength
EXERCISES
1
TOTAL SETS
4
C14 SETS
Back Squat
4 sets10 repsDepth first, load second. A shallow heavy squat trains nothing a hockey player needs.Rest 120
Sign in to unlock live set tracking for this block.
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
Sign in to unlock live set tracking for this block.
A23 SETS
Banded Hip Flexor March
3 sets12/side repsDrive the knee like the stride you want in October.Rest 60
Sign in to unlock live set tracking for this block.
E
● SUPERSET
Groin & Trunk
EXERCISES
2
TOTAL SETS
6
A13 SETS
Copenhagen Plank
3 sets20 s/side repsThe single best insurance policy against a groin pull. Start short, build honestly.Rest 45
Sign in to unlock live set tracking for this block.
A23 SETS
Pallof Press
3 sets10/side repsResist the rotation. That is the whole exercise.Rest 45
Sign in to unlock live set tracking for this block.
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/W2-A
READYCOACH MODE · OFF

Track your workouts and more

Sign up or sign in to track your workouts, get analytics, and more.

Sign upSign in