Medicine Ball Rotational Throw
3 × 5/side · rest 1:15
0/3
Throw from the back hip, not the arms. Reset every rep.
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OFF SEASON TRAINING / FORWARDS
Week 4 · Upper Strength & Shot Power
The 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. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.
01Warm-Up02Rotational Power03Horizontal Press & Pull04Vertical Press & Pull05Shoulder Health & Neck+1 more
Blocks
6
warm-up to cool-down
Exercises
14
movements
Sets
27
about 48 min
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 1 exercise
Rotational Power
3 sets
B
Superset · 2 exercises
Horizontal Press & Pull
6 sets
Barbell Bench Press
3 × 8 reps · rest 2 min
0/3
Shoulder blades pinned to the bench the whole way.
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Barbell Bent-Over Row
3 × 8 reps · rest 2 min
0/3
Match every pressing rep with a pulling one. Hockey shoulders live on the back side.
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C
Superset · 2 exercises
Vertical Press & Pull
6 sets
Half-Kneeling Dumbbell Overhead Press
3 × 8/side · rest 1:30
0/3
Half-kneeling takes the low back out of it and makes the trunk pay.
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Pull-Up
3 × 6 reps · rest 1:30
0/3
Add load once you clear 8 clean. Chin over, no kip.
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D
Superset · 2 exercises
Shoulder Health & Neck
5 sets
Face Pull
3 × 15 reps · rest 45s
0/3
Cheap insurance. Never skipped, never heavy.
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Neck Isometric Holds
2 × 20 s each way · rest 45s
0/2
A strong neck is concussion mitigation. Gentle, steady pressure — no cranking.
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CD
Cool-down · 2 exercises
Cool-Down
0/ 2 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 · 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.06Week 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.07Week 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.08Week 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.09Week 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.10Week 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.11Week 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.12Week 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.
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.