Sled Push
5 × 15 m heavy · rest 2:30
0/5
Heavy enough to force a low drive angle, light enough that you never stop accelerating.
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Week 5 · Session D · 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.
This week
The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.
- 01Warm-Up
- 02Acceleration
- 03Elastic Output
- 04Repeat-Shift Conditioning
- 05Trunk
- 06Cool-Down
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Training away from the gym?
Swap all 3 lifts that need gym kit for a home-gym or bodyweight version in one go.
00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Straight sets · 2 exercises
Acceleration
9 sets
Alternating Bound
4 × 25 m · rest 2:30
0/4
Cover ground. Long, aggressive, and always under control on the landing.
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B
Straight sets · 1 exercise
Elastic Output
4 sets
Linear Hurdle Hop
4 × 6 reps · rest 1:30
0/4
Stick nothing — land and go. The ground is hot.
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C
Straight sets · 1 exercise
Repeat-Shift Conditioning
8 sets
Bike Sprint Intervals
8 × 40 s / 80 s
0/8
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 × 10/side · rest 45s
0/3
Low back glued to the floor. If it lifts, shorten the range.
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Side Plank
3 × 45 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
Forwards
Keep the block moving.
← Previous sessionWeek 5 · 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. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.Next session →Week 6 · 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. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.
Train the rest of it
Beyond the weight room.
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultHockey skill tutorials on video, free with an account.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.
Track this session
Log every set, and pick up where you left off.
A free account times the session, keeps your weights and reps as you go, repeats last week’s numbers in one tap, and saves the workout to your history.