Front Squat
3 × 3 reps · rest 30s
0/3
Heavy and upright, elbows high, fast out of the hole. Thirty seconds, then jump.
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Week 4 · Session A · Contrast Power
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. 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
Taper into camp. Volume roughly halves, intensity stays, and you walk in fresh. Test nothing this week — camp is the test.
- 01Warm-Up
- 02Contrast Pair
- 03Lateral Contrast
- 04Point Shot
- 05Groin & Carry
- 06Cool-Down
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Training away from the gym?
Swap all 5 lifts that need gym kit for a home-gym or bodyweight version in one go.
00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Superset · 2 exercises
Contrast Pair
6 sets
Box Jump
3 × 3 reps · rest 2:30
0/3
Max intent, quiet landing, step down. Height is the score only if the landing is soft.
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B
Superset · 2 exercises
Lateral Contrast
6 sets
Lateral Lunge
3 × 4/side · rest 30s
0/3
Heavy dumbbell at the chest. Sit into the working hip, drive back out fast.
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Lateral Bound
3 × 3/side · rest 2 min
0/3
Same direction you just lunged. Push off the outside edge and stick it — this is closing a gap.
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C
Straight sets · 1 exercise
Point Shot
3 sets
Medicine Ball Shot-Put Throw
3 × 4/side · rest 1 min
0/3
Load the back hip and throw through the wall. Every throw at full intent.
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D
Superset · 2 exercises
Groin & Carry
5 sets
Copenhagen Plank
2 × 30 s/side · rest 45s
0/2
Long lever if you own it, knee on the bench if you do not. Groin pulls cluster in the first weeks of camp — this is the insurance.
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Suitcase Carry
3 × 25 m/side · rest 1 min
0/3
One side loaded, shoulders dead level. Everything that keeps you square in a net-front battle.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Elite Defensemen
Keep the block moving.
← Previous sessionWeek 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. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Every rep still fast. 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 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. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Every rep still fast. Taper into camp. Volume roughly halves, intensity stays, and you walk in fresh. Test nothing this week — camp is the test.
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.