Sled Push
5 × 10 m · rest 1:30
0/5
Light enough to sprint, heavy enough to lean into. If the sled crawls, strip it.
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Week 1 · Session B · Speed & Repeat Sprints
The session camp will test. Resisted acceleration while fresh, change of direction at full speed, then blocks of short sprints on short rest — the ability to repeat a hard shift, built on purpose. 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
- 02Acceleration
- 03Change of Direction
- 04Repeat Sprints
- 05Trunk & Hips
- 06Cool-Down
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Training away from the gym?
Swap all 2 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
Straight sets · 1 exercise
Acceleration
5 sets
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 × 6 × 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 & Hips
6 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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Hip CARs
3 × 5/side · rest 30s
0/3
Slow, full circles. Sprinting tightens the hips; this gives the range back.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Elite Forwards
Keep the block moving.
← Previous sessionWeek 1 · Contrast PowerThe summer’s strength, turned into the first three strides. A heavy hinge primes a max-distance jump, a heavy split squat primes a single-leg jump, and the shot gets its own fast work before the groin and trunk 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. 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 1 · Upper Power, Lateral & Shift IntervalsA heavy press primes a fast throw, the pulling keeps the shoulders honest, lateral bounds keep the crossover sharp, and shift-length intervals at a game work-to-rest close the session. 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.
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.
Track this session
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.