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HOME/OFF SEASON TRAINING/FORWARDS/WEEK 5 · LOWER POWER & SQUAT STRENGTH
OFF SEASON TRAINING / FORWARDS

Week 5 · 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. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Warm-UpJump DevelopmentSquat StrengthSingle-Leg StrengthGroin & Trunk+1 more
SECTIONS
6
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
30
~49' EST.
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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
4
B14 SETS
Single-Leg Broad Jump
4 sets3/side repsSkating is a single-leg sport. Hold the landing for a full second.Rest 120
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C
● STRAIGHT SETS
Squat Strength
EXERCISES
1
TOTAL SETS
4
C14 SETS
Back Squat
4 sets5 repsDepth first, load second. A shallow heavy squat trains nothing a hockey player needs.Rest 180
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D
● SUPERSET
Single-Leg Strength
EXERCISES
2
TOTAL SETS
7
A14 SETS
Rear-Foot-Elevated Split Squat
4 sets6/side repsThe most honest lower-body lift there is. Front shin vertical, back hip long.Rest 120
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A23 SETS
Banded Hip Flexor March
3 sets12/side repsDrive the knee like the stride you want in October.Rest 60
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E
● SUPERSET
Groin & Trunk
EXERCISES
2
TOTAL SETS
6
A13 SETS
Copenhagen Plank
3 sets30 s/side repsThe single best insurance policy against a groin pull. Start short, build honestly.Rest 60
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A23 SETS
Pallof Press
3 sets10/side repsResist the rotation. That is the whole exercise.Rest 60
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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/W5-A
READYCOACH MODE · OFF

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