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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OFF SEASON TRAINING / FORWARDS
Week 4 · 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. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.
01Warm-Up02Acceleration03Elastic Output04Repeat-Shift Conditioning05Trunk+1 more
Blocks
6
warm-up to cool-down
Exercises
15
movements
Sets
31
about 50 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 · 2 exercises
Acceleration
7 sets
Alternating Bound
3 × 20 m · rest 2 min
0/3
Cover ground. Long, aggressive, and always under control on the landing.
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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
6 sets
Bike Sprint Intervals
6 × 40 s / 80 s
0/6
Shift length: 40 s hard, 80 s easy. Hold the same watts on the last one as the first.
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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
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.