Lateral Bound
4 × 4/side · rest 1:15
0/4
Push through the outside edge and stick the landing dead still. This is the crossover.
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Week 1 · Session C · Upper Power, Lateral & Shift Intervals
A 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.
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
- 02Lateral Power
- 03Upper Contrast
- 04Pull
- 05Shift Intervals
- 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 · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 1 exercise
Lateral Power
4 sets
B
Superset · 2 exercises
Upper Contrast
8 sets
Dumbbell Bench Press
4 × 5 reps · rest 30s
0/4
Heavy, fast up, controlled down. Thirty seconds, then throw.
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Med Ball Chest Pass
4 × 5 reps · rest 2 min
0/4
Step and throw it through the wall. Every rep as fast as the first.
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C
Superset · 2 exercises
Pull
8 sets
Pull-Up
4 × 6 reps · rest 1:30
0/4
Full hang to chin over. Band-assisted is fine; kipping is not.
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Face Pull
4 × 15 reps · rest 45s
0/4
Pull to the eyes, thumbs back. Shoulders that take a season of hits need this.
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D
Straight sets · 1 exercise
Shift Intervals
6 sets
Rower Intervals
6 × 40 s hard / 2 min easy
0/6
A forward’s shift: forty hard seconds, then genuine rest. The rest shrinks as the block goes on. A bike works just as well.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Elite Forwards
Keep the block moving.
← Previous sessionWeek 1 · Speed & Repeat SprintsThe 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. 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 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. 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.
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.