Medicine Ball Shot-Put Throw
4 × 3/side · rest 2 min
0/4
One heavy intent per rep — this is the wrist shot, loaded.
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Week 7 · Session B · 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.
This week
Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.
- 01Warm-Up
- 02Rotational Power
- 03Horizontal Press & Pull
- 04Vertical Press & Pull
- 05Shoulder Health & Neck
- 06Cool-Down
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Training away from the gym?
Swap all 7 lifts that need gym kit for a home-gym or bodyweight version in one go.
00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 1 exercise
Rotational Power
4 sets
B
Superset · 2 exercises
Horizontal Press & Pull
8 sets
Barbell Bench Press
4 × 3 reps · rest 3 min
0/4
Shoulder blades pinned to the bench the whole way.
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Barbell Bent-Over Row
4 × 5 reps · rest 2:30
0/4
Match every pressing rep with a pulling one. Hockey shoulders live on the back side.
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C
Superset · 2 exercises
Vertical Press & Pull
6 sets
Half-Kneeling Dumbbell Overhead Press
3 × 6/side · rest 2 min
0/3
Half-kneeling takes the low back out of it and makes the trunk pay.
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Pull-Up
3 × 5 reps · rest 2 min
0/3
Add load once you clear 8 clean. Chin over, no kip.
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D
Superset · 2 exercises
Shoulder Health & Neck
5 sets
Face Pull
3 × 15 reps · rest 45s
0/3
Cheap insurance. Never skipped, never heavy.
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Neck Isometric Holds
2 × 20 s each way · rest 45s
0/2
A strong neck is concussion mitigation. Gentle, steady pressure — no cranking.
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CD
Cool-down · 2 exercises
Cool-Down
0/ 2 done
Forwards
Keep the block moving.
← Previous sessionWeek 7 · 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. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.Next session →Week 7 · 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. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.
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.