Elite Hockey HQ
← Back to workouts
HOME/OFF SEASON TRAINING/FORWARDS/WEEK 6 · SPEED & REPEAT-SHIFT CAPACITY
OFF SEASON TRAINING / FORWARDS

Week 6 · 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. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Warm-UpAccelerationElastic OutputRepeat-Shift ConditioningTrunk+1 more
SECTIONS
6
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
38
~59' EST.
● SIGN IN TO TRACK
Sign in to run the session clock, log weights and reps, restore drafts, copy your previous session, and save this workout to history.
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
9
B15 SETS
Sled Push
5 sets15 m heavy repsHeavy enough to force a low drive angle, light enough that you never stop accelerating.Rest 150
Sign in to unlock live set tracking for this block.
B24 SETS
Alternating Bound
4 sets25 m repsCover ground. Long, aggressive, and always under control on the landing.Rest 150
Sign in to unlock live set tracking for this block.
C
● STRAIGHT SETS
Elastic Output
EXERCISES
1
TOTAL SETS
4
C14 SETS
Linear Hurdle Hop
4 sets8 repsStick nothing — land and go. The ground is hot.Rest 90
Sign in to unlock live set tracking for this block.
D
● STRAIGHT SETS
Repeat-Shift Conditioning
EXERCISES
1
TOTAL SETS
10
D110 SETS
Bike Sprint Intervals
10 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
Sign in to unlock live set tracking for this block.
E
● SUPERSET
Trunk
EXERCISES
2
TOTAL SETS
6
A13 SETS
Dead Bug
3 sets10/side repsLow back glued to the floor. If it lifts, shorten the range.Rest 45
Sign in to unlock live set tracking for this block.
A23 SETS
Side Plank
3 sets45 s/side repsHips stacked and lifted. Hockey is played in the frontal plane; brace there too.Rest 45
Sign in to unlock live set tracking for this block.
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/W6-D
READYCOACH MODE · OFF

Track your workouts and more

Sign up or sign in to track your workouts, get analytics, and more.

Sign upSign in