Trap Bar Deadlift
4 × 5 reps · rest 3 min
0/4
Push the floor away. Neutral spine beats a bigger number every time.
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OFF SEASON TRAINING / FORWARDS
Week 5 · Posterior Chain & Single-Leg
Hamstrings, 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. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.
01Warm-Up02Hinge Strength03Single-Leg Hinge04Hamstring & Adductor Resilience05Carry & Trunk+1 more
Blocks
6
warm-up to cool-down
Exercises
15
movements
Sets
31
about 50 min
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00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Straight sets · 1 exercise
Hinge Strength
4 sets
B
Straight sets · 1 exercise
Single-Leg Hinge
4 sets
Single-Leg Romanian Deadlift
4 × 8/side · rest 1:30
0/4
Hips square. The moment they open, the exercise stops being what it is.
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C
Superset · 2 exercises
Hamstring & Adductor Resilience
7 sets
Nordic Hamstring Curl
4 × 5 reps · rest 2 min
0/4
Lower as slowly as you can control, every single rep. This is the eccentric that prevents pulls.
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Side-Lying Adductor Raise
3 × 15/side · rest 45s
0/3
Small range, honest control. The adductors get trained here whether they feel it or not.
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D
Superset · 2 exercises
Carry & Trunk
7 sets
Farmer's Carry
4 × 30 m heavy · rest 1:30
0/4
Tall and quiet. If you are leaning, the weight is wrong.
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Hanging Leg Raise
3 × 10 reps · rest 1 min
0/3
No swing. If it swings, drop to knees-to-chest.
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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.