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HOME/OFF SEASON TRAINING/FORWARDS/WEEK 5 · UPPER STRENGTH & SHOT POWER
OFF SEASON TRAINING / FORWARDS

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

Warm-UpRotational PowerHorizontal Press & PullVertical Press & PullShoulder Health & Neck+1 more
SECTIONS
6
BLOCKS
EXERCISES
14
MOVEMENTS
TOTAL SETS
33
~55' EST.
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00
● WARMUP
Warm-Up
EXERCISES
5
TOTAL SETS
5
01
Stationary Bike
1 sets4 min repsRest 0
02
Quadruped Thoracic Rotation
1 sets8/side repsRotation comes from the mid-back, not the low back.Rest 0
03
Scapular Wall Slide
1 sets10 repsRibs stay down as the arms go up.Rest 0
04
Band Pull-Apart
1 sets20 repsRest 0
05
Push-Up
1 sets10 repsPrimer, not a working set.Rest 0
B
● STRAIGHT SETS
Rotational Power
EXERCISES
1
TOTAL SETS
4
B14 SETS
Medicine Ball Shot-Put Throw
4 sets4/side repsOne heavy intent per rep — this is the wrist shot, loaded.Rest 90
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C
● SUPERSET
Horizontal Press & Pull
EXERCISES
2
TOTAL SETS
8
A14 SETS
Barbell Bench Press
4 sets5 repsShoulder blades pinned to the bench the whole way.Rest 150
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A24 SETS
Barbell Bent-Over Row
4 sets6 repsMatch every pressing rep with a pulling one. Hockey shoulders live on the back side.Rest 150
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D
● SUPERSET
Vertical Press & Pull
EXERCISES
2
TOTAL SETS
8
A14 SETS
Half-Kneeling Dumbbell Overhead Press
4 sets6/side repsHalf-kneeling takes the low back out of it and makes the trunk pay.Rest 120
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A24 SETS
Pull-Up
4 sets5 repsAdd load once you clear 8 clean. Chin over, no kip.Rest 120
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E
● SUPERSET
Shoulder Health & Neck
EXERCISES
2
TOTAL SETS
6
A13 SETS
Face Pull
3 sets15 repsCheap insurance. Never skipped, never heavy.Rest 45
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A23 SETS
Neck Isometric Holds
3 sets20 s each way repsA strong neck is concussion mitigation. Gentle, steady pressure — no cranking.Rest 45
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CD
● COOLDOWN
Cool-Down
EXERCISES
2
TOTAL SETS
2
01
Quadruped Thoracic Rotation
1 sets8/side repsRest 0
02
Scapular Wall Slide
1 sets10 repsRest 0
ELITE HOCKEY HQ · SESSION · OFF-SEASON-TRAINING/FORWARDS/W5-B
READYCOACH MODE · OFF

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