4 weeks, 3 sessions a week, from the Pre-Season Training collection. Start the whole program on the days you train, or open any session on its own.
Pick your training days and a start date. You can move any session later.
Strength expressed fast, in two planes. A front squat primes a box jump, a heavy lateral lunge primes a lateral bound, and the point shot gets loaded from the ground up before the groin and a carry finish it.
A defenseman’s speed runs forward, backward and sideways. Sled work in all three directions while fresh, change of direction at full speed, then blocks of short sprints on short rest.
The upper body that wins the net front: a heavy press primes a fast throw, rows and carries hold the posture, frontal-plane strength protects the groin, and longer intervals match the longer shifts a defenseman plays.
Each week runs sessions A to C. Open any one of them on its own.
Transition. The summer’s strength stays, the volume comes down, and repeat-sprint work starts. Expect the conditioning to bite harder than the lifting.
Build. Sprint and interval density climbs while the lifts stay heavy and short. Every rep fast, nothing near failure.
The hardest conditioning week of the block and the lightest lifting volume. This is the week that decides how the first shifts of camp feel.
Taper into camp. Volume roughly halves, intensity stays, and you walk in fresh. Test nothing this week — camp is the test.
Ready when you are
Every session lands on your schedule, and any of them can be moved later.
