Broad Jump
4 × 3 reps · rest 2 min
0/4
Distance is the score, but only if you stick the landing.
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Week 3 · Session A · 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.
This week
Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.
- 01Warm-Up
- 02Jump Development
- 03Squat Strength
- 04Single-Leg Strength
- 05Groin & Trunk
- 06Cool-Down
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Training away from the gym?
Swap all 4 lifts that need gym kit for a home-gym or bodyweight version in one go.
00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Straight sets · 1 exercise
Jump Development
4 sets
B
Straight sets · 1 exercise
Squat Strength
4 sets
Back Squat
4 × 8 reps · rest 2:30
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
7 sets
Rear-Foot-Elevated Split Squat
4 × 8/side · rest 1:30
0/4
The most honest lower-body lift there is. Front shin vertical, back hip long.
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Banded Hip Flexor March
3 × 15/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 × 25 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 × 12/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
Forwards
Keep the block moving.
← Previous sessionWeek 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.Next session →Week 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.
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.
Track this session
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.