Sled Push
4 × 15 m · rest 1:30
0/4
Light enough to sprint. This is the first step after a turnover.
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Week 3 · Session B · Transition Speed & Repeat Sprints
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.
This week
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.
- 01Warm-Up
- 02Three-Direction Sled
- 03Change of Direction
- 04Repeat Sprints
- 05Trunk
- 06Cool-Down
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00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Straight sets · 3 exercises
Three-Direction Sled
10 sets
Backward Sled Drag
3 × 20 m · rest 1:15
0/3
Sit low and drive backward, heel to toe — the quads that power your backward skating.
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Lateral Sled Drag
3 × 20 m/side · rest 1:15
0/3
Low stance, step out, never let the feet click together. Gap control with a load on it.
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B
Straight sets · 1 exercise
Change of Direction
5 sets
Lateral Shuttle Run
5 × 5-10-5 · rest 1 min
0/5
Low stop, violent restart. Every rep at full speed or it does not count — walk back and rest.
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C
Straight sets · 1 exercise
Repeat Sprints
3 sets
Bike Sprint Intervals
3 × 8 × 10 s on / 20 s off · rest 3 min
0/3
Each set is a block of all-out sprints with short rest — the ability to win the third puck battle of a shift. Full rest between blocks.
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D
Superset · 2 exercises
Trunk
5 sets
Side Plank
3 × 40 s/side · rest 45s
0/3
Hips stacked and lifted. Brace in the frontal plane, because that is where you play.
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Dead Bug
2 × 8/side · rest 30s
0/2
Low back pressed down, slow arms, slow legs. A calm finish to a loud session.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Defensemen
Keep the block moving.
← Previous sessionWeek 3 · Contrast PowerStrength 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. 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.Next session →Week 3 · Upper Strength, Battles & Shift IntervalsThe 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. 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.
Train the rest of it
Beyond the weight room.
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultHockey skill tutorials on video, free with an account.Hockey NutritionRecipes and fueling protocols built around the training week.Voice Workout LoggingLog sets by talking, so the set is the only thing you stop for.
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Log every set, and pick up where you left off.
A free account times the session, keeps your weights and reps as you go, repeats last week’s numbers in one tap, and saves the workout to your history.