Trap Bar Deadlift
3 × 3 reps · rest 30s
0/3
Heavy and fast — the bar never slows. Thirty seconds, then straight into the jump.
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Week 3 · Session A · Contrast Power
The 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.
This week
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.
- 01Warm-Up
- 02Contrast Pair
- 03Single-Leg Contrast
- 04Shot Power
- 05Groin & Trunk
- 06Cool-Down
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00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Superset · 2 exercises
Contrast Pair
6 sets
Broad Jump
3 × 3 reps · rest 3 min
0/3
Max distance, stuck landing. The lift wakes the jump up; the jump is what you are training.
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B
Superset · 2 exercises
Single-Leg Contrast
6 sets
Rear-Foot-Elevated Split Squat
3 × 3/side · rest 30s
0/3
Heavy enough to matter, fast enough to stay crisp. Front shin close to vertical.
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Split-Squat Jump
3 × 4/side · rest 2:30
0/3
Same stance, now explode. Land soft in the split and reset between reps.
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C
Straight sets · 1 exercise
Shot Power
4 sets
Medicine Ball Rotational Throw
4 × 4/side · rest 1:15
0/4
Back hip drives, arms finish, every throw at full intent. Stop the set when the throws get slower.
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D
Superset · 2 exercises
Groin & Trunk
6 sets
Copenhagen Plank
3 × 30 s/side · rest 45s
0/3
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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Pallof Press
3 × 10/side · rest 45s
0/3
Press out and hold a breath. Resist the rotation — that is the whole exercise.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Forwards
Keep the block moving.
← Previous sessionWeek 2 · 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. Build. Sprint and interval density climbs while the lifts stay heavy and short. Every rep fast, nothing near failure.Next session →Week 3 · 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. 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.
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.