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HOME/OFF SEASON TRAINING/FORWARDS/WEEK 8 · SPEED & REPEAT-SHIFT CAPACITY
OFF SEASON TRAINING / FORWARDS

Week 8 · 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. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

Warm-UpAccelerationElastic OutputRepeat-Shift ConditioningTrunk+1 more
SECTIONS
6
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
27
~46' EST.
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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
6
B13 SETS
Sled Push
3 sets15 m repsHeavy enough to force a low drive angle, light enough that you never stop accelerating.Rest 180
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B23 SETS
Alternating Bound
3 sets20 m repsCover ground. Long, aggressive, and always under control on the landing.Rest 180
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C
● STRAIGHT SETS
Elastic Output
EXERCISES
1
TOTAL SETS
3
C13 SETS
Linear Hurdle Hop
3 sets6 repsStick nothing — land and go. The ground is hot.Rest 120
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D
● STRAIGHT SETS
Repeat-Shift Conditioning
EXERCISES
1
TOTAL SETS
5
D15 SETS
Lateral Shuttle Run
5 sets20 m repsChange direction like you mean it. Full recovery — this is speed work, not conditioning.Rest 120
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E
● SUPERSET
Trunk
EXERCISES
2
TOTAL SETS
4
A12 SETS
Dead Bug
2 sets8/side repsLow back glued to the floor. If it lifts, shorten the range.Rest 45
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A22 SETS
Side Plank
2 sets40 s/side repsHips stacked and lifted. Hockey is played in the frontal plane; brace there too.Rest 45
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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/W8-D
READYCOACH MODE · OFF

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