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HOME/OFF SEASON TRAINING/FORWARDS/WEEK 4 · SPEED & REPEAT-SHIFT CAPACITY
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.

Warm-UpAccelerationElastic OutputRepeat-Shift ConditioningTrunk+1 more
SECTIONS
6
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
31
~50' EST.
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00
● WARMUP
Warm-Up
EXERCISES
6
TOTAL SETS
6
01
Stationary Bike
1 sets4 min repsEasy — you want fresh legs, not warm-up fatigue.Rest 0
02
World's Greatest Stretch
1 sets5/side repsRest 0
03
Glute Bridge
1 sets15 repsRest 0
04
Banded Monster Walk
1 sets10 steps each way repsRest 0
05
Pogo Hop
1 sets15 repsShort ground contacts. This is the nervous system waking up.Rest 0
06
Dead Bug
1 sets6/side repsRest 0
B
● STRAIGHT SETS
Acceleration
EXERCISES
2
TOTAL SETS
7
B14 SETS
Sled Push
4 sets20 m repsHeavy enough to force a low drive angle, light enough that you never stop accelerating.Rest 120
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B23 SETS
Alternating Bound
3 sets20 m repsCover ground. Long, aggressive, and always under control on the landing.Rest 120
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C
● STRAIGHT SETS
Elastic Output
EXERCISES
1
TOTAL SETS
3
C13 SETS
Pogo Hop
3 sets20 repsAnkles do the work, knees stay quiet. Minimum time on the ground.Rest 60
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D
● STRAIGHT SETS
Repeat-Shift Conditioning
EXERCISES
1
TOTAL SETS
6
D16 SETS
Bike Sprint Intervals
6 sets40 s / 80 s repsShift length: 40 s hard, 80 s easy. Hold the same watts on the last one as the first.Rest 0
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E
● SUPERSET
Trunk
EXERCISES
2
TOTAL SETS
6
A13 SETS
Dead Bug
3 sets8/side repsLow back glued to the floor. If it lifts, shorten the range.Rest 45
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A23 SETS
Side Plank
3 sets30 s/side repsHips stacked and lifted. Hockey is played in the frontal plane; brace there too.Rest 45
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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/W4-D
READYCOACH MODE · OFF

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