Reaction Ball Drop
5 × 10 reps · rest 45s
0/5
Start in your stance. Partner drops the ball to either side — or bounce it off a wall — and catch it before the second bounce.
Sign in to log weights and reps for this block.
Week 2 · Session B · Reaction & Push-Recover Conditioning
A scramble is a read, a push, a recovery and another push. Hand-eye work while the brain is fresh, quick lateral feet, then intervals shaped like a goal-mouth scramble rather than a skater’s shift. 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
Build. Sprint and interval density climbs while the lifts stay heavy and short. Every rep fast, nothing near failure.
- 01Warm-Up
- 02Eyes & Feet
- 03Scramble Intervals
- 04Hip Control
- 05Cool-Down
Sign in to track this session
Signing in starts the session clock, keeps your weights and reps as you go, restores an unfinished draft, repeats last week’s numbers in one tap, and saves the workout to your history.
Training away from the gym?
Swap all 3 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 · 2 exercises
Eyes & Feet
10 sets
Lateral Hurdle Hops
5 × 6/side · rest 1:30
0/5
Low hurdle, quick feet, square hips. Post to post, over and over.
Sign in to log weights and reps for this block.
B
Straight sets · 1 exercise
Scramble Intervals
9 sets
Slideboard Intervals
9 × 15 s / 45 s
0/9
Short and low: push, recover, push. No slideboard? Shuffle the same intervals in your stance between two lines.
Sign in to log weights and reps for this block.
C
Superset · 2 exercises
Hip Control
8 sets
Hip Airplane
4 × 6/side · rest 45s
0/4
Rotate from the hip, not the spine. Slow and owned.
Sign in to log weights and reps for this block.
90/90 Lift-Off
4 × 8/side · rest 45s
0/4
Active range, not passive. If you cannot lift it, you do not own it.
Sign in to log weights and reps for this block.
CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Elite Goalies
Keep the block moving.
← Previous sessionWeek 2 · Lateral Contrast & HipsA goalie’s power runs sideways. A loaded cossack squat primes a lateral bound, a moderate hinge keeps the hamstrings long, and the groin is trained twice before you leave — camp is where goalie groins go. 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.Next session →Week 2 · Strength Maintenance & RecoveryKeep what the summer built, at a working dose: a full-range squat, single-leg control for the recovery out of the butterfly, honest upper-body work, and adductors loaded one more time. 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.