Single-Leg Lateral Hop and Stick
2 × 4/side · rest 1:30
0/2
One leg out, one leg back, hold each landing. Quicker off the floor than last week.
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Week 4 · 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.
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
- 02Lateral Power
- 03Upper Contrast
- 04Pull
- 05Shift Intervals
- 06Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 1 exercise
Lateral Power
2 sets
B
Superset · 2 exercises
Upper Contrast
4 sets
Dumbbell Bench Press
2 × 4 reps · rest 30s
0/2
Heavy, fast up, controlled down. Thirty seconds, then throw.
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Med Ball Chest Pass
2 × 5 reps · rest 1:30
0/2
Step and throw it through the wall. Every rep as fast as the first.
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C
Superset · 2 exercises
Pull
4 sets
Pull-Up
2 × 5 reps · rest 1:30
0/2
Full hang to chin over. Band-assisted is fine; kipping is not.
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Face Pull
2 × 15 reps · rest 45s
0/2
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
4 sets
Rower Intervals
4 × 40 s hard / 2 min easy
0/4
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
Forwards
Keep the block moving.
← Previous sessionWeek 4 · 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. Taper into camp. Volume roughly halves, intensity stays, and you walk in fresh. Test nothing this week — camp is the test.
That’s the last session of the program.Back to Forwards
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.