OFF-SEASON
BLUE LINE
POWER LOAD
Defensemen
Build the strength, edge control, and battle-ready base that lets defensemen own retrievals, hold the line, and arrive at camp with more force behind every stride and touch.
CURATED_DRILLS
DEFENSEMEN_LIBRARY
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!
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!
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!
PROGRAM_PILLARS
DEFENSIVE FORCE RISING
THIS BLOCK IS TUNED TO BUILD FORCE OUTPUT, LATERAL CONTROL, AND SHOULDER-TO-HIP STABILITY BEFORE CAMP OPENS.
PHASE_OVERVIEW
Restore hip rotation, clean up stiffness, and rebuild movement options before heavy loading increases.
Push strength and trunk stability up with controlled heavy work that improves leverage in battles and puck protection.
Turn the new strength into crossover power, quicker retrievals, and more stable blue-line movement.
Retrieval-first footwork
Every phase reinforces hip turns, lateral pushes, and recovery steps that show up when you race back for pucks.
Stronger net-front control
Carries, split-stance work, and anti-rotation lifts build the firmness needed to win space without overreaching.
Cleaner breakout touches
Upper-body maintenance and trunk timing help the strength you build translate into calmer puck movement under pressure.