Off-season intensive
Build the strength, lateral speed, and defensive IQ that keeps the crease clear and the puck moving north. This block balances heavy lifts, edge-specific skill work, and deliberate recovery so you arrive at camp ready to dictate play.
Cadence
4 sessions / week
2 strength, 1 skill, 1 recovery tune-up
Phase map
12-week blueprint
Foundation → power → speed transfer
Tools
Hybrid setup
Rack staples + edgework space
Each phase targets the skills that separate elite defensemen: clean exits under pressure, confident blue-line touches, and dominance at the net front.
Explosive edge work and unilateral strength progressions keep you balanced when you are sealing the wall or walking the blue line.
Why it matters
Hip-opening mobility primers pair with tempo strength work so you can change direction without losing leverage.
Quick-stick complexes and puck-protection circuits sharpen your reach so you close space without taking penalties.
Why it matters
Reactive band tension and tempo hand work mirror the moments you deny entries or disrupt slot passes.
Heavy carries, rotational core work, and contact prep build the trunk strength to own the crease and win the battle for position.
Why it matters
Finishers cue posture, breath, and vision so you can absorb contact and clear traffic with control.
Weekly rhythm
Plan your lifts, ice time, and recovery with clarity. The defensemen block flows through a repeatable rhythm so you can stack quality sessions without guessing.
Mon / Tue
Anchor the week with lower-body force production, posterior-chain armor, and edge activation before hitting the ice.
Wed / Thu
Shift the focus to read-and-react skill work and small-area quickness so your mind and feet fire together.
Fri / Sat
Regenerate without losing the edge. Keep joints open, nervous system calm, and breathing synced before the next build.
Knock out this checklist before week one so nothing slows down the work. The more detailed your notes, the faster the adjustments you will receive from your coach.
Off-ice work only matters when it lands on the ice. Use these prompts to connect the dots after every lift or skill block.
Off-ice to on-ice bridge
Every lift funnels directly into an edge or puck-handling primer so the horsepower you build translates to the crease.
Guided coaching cues
Short video prompts keep shoulders, hips, and stick sequenced while you close gaps or seal the wall.
Game-speed finishers
Reactive drills recreate the chaos of defensive-zone scrambles, forcing poise under pressure.
Each session stacks on the last—start with the warm-ups, keep an eye on the coaching notes, and record your sets for feedback.
Session
This workout is all about shaping powerful shoulders and a rock-solid core with medium weight and high-rep intensity. Every set will challenge your stability, endurance, and strength. Push through to carve definition and ignite your midsection!
Session
Today’s goal is all about volume—medium weight, high reps, and relentless focus. This workout is designed to annihilate the chest and triceps, building endurance and pushing your limits. Get ready to feel the burn and chase the pump!
Session
Get ready to destroy your legs with medium weight and a relentless focus on high reps. This workout targets quads, hamstrings, and glutes, leaving no muscle untouched. Push through the burn and build unstoppable lower-body strength!
