Barbell Bench Press
4 × 4 reps · rest 30s
0/4
Heavy, fast up, controlled down. Thirty seconds, then throw.
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Week 1 · 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. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Every rep still fast.
This week
Transition. The summer’s strength stays, the volume comes down, and repeat-sprint work starts. Expect the conditioning to bite harder than the lifting.
- 01Warm-Up
- 02Upper Contrast
- 03Pull & Carry
- 04Frontal Plane Strength
- 05Shift Intervals
- 06Cool-Down
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Training away from the gym?
Swap all 7 lifts that need gym kit for a home-gym or bodyweight version in one go.
00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Superset · 2 exercises
Upper Contrast
8 sets
Med Ball Chest Pass
4 × 5 reps · rest 2 min
0/4
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
8 sets
Chest-Supported Dumbbell Row
4 × 8 reps · rest 1:15
0/4
Chest stays on the pad. The back does all of it.
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Farmer's Carry
4 × 30 m · rest 1 min
0/4
Heavy, tall, slow. Grip strength is stick strength in a board battle.
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C
Superset · 2 exercises
Frontal Plane Strength
8 sets
Cossack Squat
4 × 6/side · rest 1 min
0/4
Bell at the chest, sit into one hip, other heel down. Range you can push from.
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Cable Hip Adduction
4 × 10/side · rest 45s
0/4
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
6 sets
Rower Intervals
6 × 45 s hard / 2 min easy
0/6
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
Elite Defensemen
Keep the block moving.
← Previous sessionWeek 1 · 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. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Every rep still fast. Transition. The summer’s strength stays, the volume comes down, and repeat-sprint work starts. Expect the conditioning to bite harder than the lifting.Next session →Week 2 · 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. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Every rep still fast. Build. Sprint and interval density climbs while the lifts stay heavy and short. Every rep fast, nothing near failure.
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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