Command the offensive zone all season long.
Stay dangerous on every shift with micro-dosed lifts, acceleration primers, and recovery resets that respect your game schedule. You'll keep your legs fresh, your first step explosive, and your confidence steady when it matters most.
- Session rhythm
- 3 lifts + 2 regen
- Time commitment
- 35–55 minutes
- Built for
- High-tempo playmakers
Featured progression
Overspeed bounds pair with lateral drive mechanics to prime game-breaking pace without adding fatigue.
Forwards-first priorities
Keep creating chances while the schedule stacks up.
Each session zeroes in on what forwards need most: explosive acceleration, sharp edges through contact, and legs that stay lively for late-game pushes. Smart loading keeps the toolkit firing without dulling your instincts.
Explosive first three strides
Contrast pairings and overspeed bounds train fast-twitch power so you win separation off faceoffs and breakouts.
Elusive edgework control
Multi-planar strength and ankle-dominant drills keep cuts tight and hips free when you attack defenders.
Contact-ready strength
Isometric holds and core anti-rotation work let you finish through traffic without getting knocked off the puck.
Late-game legs
Regeneration windows paired with micro-dosed aerobic work keep your stride crisp in third-period shifts.
Translate work in the gym to plays on the ice.
The program pairs each lift with on-ice scenarios so you know exactly how your training drives results—from exits to odd-man rushes. Focus cues and intent notes sit in every session to keep that connection clear.
- Neutral-zone acceleration
- Resisted starts, sled pushes, and snap-down plyometrics wire quick transitions from turnover to breakaway.
- Net-front battles
- Split-stance lifts and heavy isometrics add staying power so you hold ice and finish rebounds in traffic.
- Board play exits
- Rotational strength and stick-loaded carries teach your body to protect possession and spring teammates free.
Weekly cadence
A five-touch rhythm that syncs with your game weeks.
Rests, lifts, and activation windows are sequenced to match typical two-game slates. The goal is simple: keep your burst without carrying fatigue into the next puck drop.
- 1
Game night reset
Full-system flush + breathing reset
Low-intensity mobility, soft-tissue work, and guided breathing bring the nervous system down within 20 minutes post-game.
- 2
Acceleration lift
Lower-body power + speed primers
Trap-bar pulls, contrast jumps, and lateral drive work rebuild pop without loading you into soreness.
- 3
Skill strength blend
Upper body output + puck control
Push/pull supersets, core anti-rotation, and stickhandling finishers sharpen shot release and keep shoulders resilient.
- 4
Activation skate
Neural charge + edge mechanics
Mini-band flow, low-volume sprints, and edge carving patterns prep legs for the next high-intensity practice.
- 5
Pre-game primer
Short-twitch firing + composure
Ten-minute primer with isometrics, pogo hops, and breath ladders so you hit warmups feeling light and locked in.
Support that travels with you
Everything you need to keep winning shifts, even on the road.
Each workout comes with coaching context and adaptable options so you can execute whether you're at home, on the bus, or hitting a morning skate in a new city.
Travel-friendly modifications
Bodyweight and hotel gym swaps keep every session on track even when you lose access to full equipment.
Coach voiceovers
Video cues explain tempo, intent, and what to feel each rep so you can self-correct without second-guessing.
Game-day checklists
Printable activation, nutrition, and recovery notes streamline your routine from morning skate to puck drop.
Inside the block
Forward-focused sessions ready to launch now.
Choose the workout that matches today's spot in the schedule. Each link opens with full movement demos, warmups, and recovery notes so you can get started fast.
Explosive Skating Workout
This session targets stride power, acceleration, and lateral explosiveness.