Barbell Bench Press
2 × 3 reps · rest 30s
0/2
Heavy, fast up, controlled down. Thirty seconds, then throw.
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Week 4 · Session C · Upper Strength, Battles & Shift Intervals
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.
This week
Taper into camp. Volume roughly halves, intensity stays, and you walk in fresh. Test nothing this week — camp is the test.
- 01Warm-Up
- 02Upper Contrast
- 03Pull & Carry
- 04Frontal Plane Strength
- 05Shift Intervals
- 06Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Superset · 2 exercises
Upper Contrast
4 sets
Med Ball Chest Pass
2 × 5 reps · rest 1:30
0/2
Step and throw it through the wall — the first shove in a net-front battle.
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B
Superset · 2 exercises
Pull & Carry
4 sets
Chest-Supported Dumbbell Row
2 × 8 reps · rest 1:15
0/2
Chest stays on the pad. The back does all of it.
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Farmer's Carry
2 × 30 m · rest 1 min
0/2
Heavy, tall, slow. Grip strength is stick strength in a board battle.
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C
Superset · 2 exercises
Frontal Plane Strength
4 sets
Cossack Squat
2 × 5/side · rest 1 min
0/2
Bell at the chest, sit into one hip, other heel down. Range you can push from.
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Cable Hip Adduction
2 × 10/side · rest 45s
0/2
Slow on the way out. The adductor is a brake before it is an engine.
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D
Straight sets · 1 exercise
Shift Intervals
4 sets
Rower Intervals
4 × 45 s hard / 2 min easy
0/4
A defenseman’s shift runs long, so the work does too. Hard means a shift you could repeat, not a sprint you cannot.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Defensemen
Keep the block moving.
← Previous sessionWeek 4 · Transition Speed & Repeat SprintsA 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. Taper into camp. Volume roughly halves, intensity stays, and you walk in fresh. Test nothing this week — camp is the test.
That’s the last session of the program.Back to Defensemen
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.