Broad Jump
4 × 3 reps · rest 2 min
0/4
Distance, not height. Stick the landing, then fully reset before the next rep.
Sign in to log weights and reps for this block.
Week 3 · Session C · Horizontal Power & Reactive Strength
The acceleration vector. Broad jumps and throws for raw horizontal output, continuous bounds and hurdles for elastic strength, and a sled to put it against resistance — this is the session that shows up in the first three strides.
This week
Week 3 of 4 — react. Continuous hops and hurdles, roughly 120 contacts. Minimum ground time, no pausing between reps. Depth work unlocks this week.
- 01Warm-Up
- 02Horizontal Power
- 03Single-Leg Power
- 04Reactive Strength
- 05Repeat Power
- 06Resisted Acceleration
- 07Cool-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 4 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
Superset · 2 exercises
Horizontal Power
8 sets
Medicine Ball Scoop Toss
4 × 4 reps · rest 1:30
0/4
Load the hips and throw it as high as you can. Nothing held back.
Sign in to log weights and reps for this block.
B
Straight sets · 1 exercise
Single-Leg Power
3 sets
Single-Leg Broad Jump
3 × 4/side · rest 1:30
0/3
Compare the sides honestly. A gap here is a gap in your stride.
Sign in to log weights and reps for this block.
C
Superset · 2 exercises
Reactive Strength
8 sets
Linear Hurdle Hop
4 × 8 reps · rest 1:30
0/4
Continuous over low hurdles. Stiff ankles, no pausing, no double-hopping.
Sign in to log weights and reps for this block.
Alternating Bound
4 × 6/side · rest 1:30
0/4
Leap left to right down the floor. Cover ground — it should feel like an exaggerated stride.
Sign in to log weights and reps for this block.
D
Straight sets · 1 exercise
Repeat Power
3 sets
Tuck Jump
3 × 8 reps · rest 1:30
0/3
Knees high, land soft, go again. Quality dies fast here — keep the sets short.
Sign in to log weights and reps for this block.
E
Superset · 2 exercises
Resisted Acceleration
8 sets
Sled Push
5 × 15 m heavy · rest 2 min
0/5
Heavy, low, driving. Walk back to recover fully.
Sign in to log weights and reps for this block.
Ab-Wheel Rollout
3 × 12 reps · rest 1 min
0/3
Ribs down, no sag. A leaky trunk wastes everything the legs produce.
Sign in to log weights and reps for this block.
CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Plyometrics
Keep the block moving.
← Previous sessionWeek 3 · Lateral & Skating-Plane PowerHockey pushes sideways, and almost every generic jump programme trains only up and forward. This session lives in the frontal plane, and it ends with the adductor work that lets you keep doing it. Week 3 of 4 — react. Continuous hops and hurdles, roughly 120 contacts. Minimum ground time, no pausing between reps. Depth work unlocks this week.Next session →Week 4 · Landing Mechanics & Vertical PowerThe session that earns you the rest of the block. Week 1 is landings and ankle stiffness only; jumps arrive in week 2 and depth jumps in week 3. Athletes get hurt in the landing, never in the jump. Week 4 of 4 — express. The lowest volume of the block, around 70 contacts, at the highest intent. Stop the set the moment height or distance drops.
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.