Last week, a junior player sat down in my gym and said something I hear all the time: “My legs feel heavy going into games.”

I asked him what his in-season training looked like.

“We’re in the gym almost every day. Heavy squats, lunges, sprints.”

And there it was.

He was training like it was the off-season — high volume, heavy weight, lifting 2 days before competition.

In-season training isn’t about getting stronger. It’s about staying sharp.

And if you structure your week right, you can keep your legs strong, explosive, and fresh all season long.

Today I’m walking you through the exact in-season leg workout I use with AAA, junior and pro players. It’s built around your game schedule, it takes 30-40 minutes, and it keeps you fast without gassing your legs.

The In-Season Training Mistake Everyone Makes

Most players do one of two things during the season:

Option 1: They stop training completely. Result: They lose strength, get slower, and feel like they’re fading around Christmas.

Option 2: They keep training like it’s the off-season. Result: They’re constantly sore, their legs feel heavy, and they can’t perform in games.

Both options suck.

The real answer? You need to train smarter.

You don’t need 5x10 squats. You don’t need to chase a pump. You need low reps, explosive work, and smart timing around your games.

That’s what this workout does.

When You Should Do This Workout (And How Heavy Do You Go)

Timing matters more than the workout itself.

Here’s the rule: Heavy leg work should be as far from game day as possible.

If you play Saturday, you lift heavy Monday or Tuesday. If you play Wednesday and Saturday, you lift Monday.

Never lift heavy legs 3 days before a game. You’ll feel it on the ice, and not in a good way.

But here’s where most players screw it up: they think it’s all-or-nothing.

Either you lift heavy or you don’t train at all.

This is the worst thinking for your development.

Your training should follow what is called a “velocity curve” based on how close you are to game day.

Think of it like this:

• 4-5 days from game day (Monday/Tuesday): Heavy weight (70-80% 1RM), low reps, explosive intent
• 2-3 days from game day (Wednesday/Thursday): Moderate weight (50-60% 1RM), focus on speed and crispness
• 1 day before game day (Friday): Light weight (25-30% 1RM) or bodyweight only, pure activation and speed work

The farther you are from competition, the heavier you go. The closer you get, the lighter you go and the faster you move.

This keeps your nervous system sharp without creating fatigue.

So the workout below? This is your heavy day — 4-5 days out from competition.

If you’re 2-3 days out, cut the weight in half and move it faster.

If you’re 1 day out, use 25-30% or just bodyweight and focus purely on activation.

That’s how you stay strong and fresh all season.

The Workout Breakdown

This workout is pulled directly from The In-Season Program — the 8-week system I use with AAA and pro players to keep them strong, fast, and fresh all season.

Everything is built around your game schedule so you’re never lifting heavy close to competition.

How many blocks you do depends on how close you are to game day:

• Heavy Day (4-5 days out): 3 blocks
• Moderate Day (2-3 days out): 2 blocks
• Activation Day (1 day out): 1 block, light weight only

You will complete all 4 exercises in each block, rest 1-2 minutes, then repeat the block.

The goal isn’t to tire yourself out — it’s to prime your nervous system and stay sharp.

Low reps. Explosive intent. And take your full rest between rounds.

I've included a link to demo videos for each block so you know exactly what to do. Let’s break it down.

Block 1: Isometric Strength + Explosive Power

​Watch the demo video here​

1. Iso Hex Bar Squats — 5 reps, 5-second hold

Builds explosive power from a dead stop. Your stride starts from zero — this trains that first push.

2. High Hurdle Hops — 5 reps

Wakes up your nervous system. Quick, light contacts. This keeps you fast when others feel heavy.

3. Single-Leg RDL to Hang Clean to Front Lunge — 5 reps per side

Single-leg power and balance. Your skating stride is a one-leg explosion — this builds it.

4. In/Out to Lateral Skater to Splitter — 5 reps

Fast feet, lateral push, reactive strength. Mimics the edge work and directional changes you make on the ice.

Rest 1-2 minutes. Repeat 3 times. Then move to Block 2.

Block 2: Single-Leg Stability + Reactive Speed

​Watch the demo video here​

1. Iso Bulgarian Lunges — 5 reps per side, 5-second hold

Builds single-leg strength in the exact position you need for skating power. No wobble, no weak spots.

2. Box Jump to Single-Leg Stick — 5 reps per side

Explosive jump, controlled landing. Trains your body to absorb force and stabilize on one leg — critical for edge control.

3. Elevated In/Outs to Single-Leg Stick — 10 reps

Fast feet on the box, controlled stick. Builds ankle stiffness and quick reactions.

4. Elevated Tap Tap to Splitter — 5 reps

Fast taps, explosive vertical split. Keeps your feet light and your nervous system firing.

Rest 1-2 minutes. Repeat 3 times. Then move to Block 3.

Block 3: Hip Power + Lower Body Explosiveness

​Watch the demo video here​

1. Iso Lateral Goblet Squats — 10 reps, 5-second hold

Builds lateral strength and hip stability. Stronger hips = faster crossovers and tighter turns.

2. Squat Heel Taps — 5 reps per side

Stay low, extend and tap. Trains hip mobility and control in your skating stance.

3. Back Lunge to Knee Drive to Triple March — 5 reps per side

Lunge, explosive knee drive, crisp marches. Builds the hip drive and leg turnover you need for speed.

4. Tuck Jumps — 5 reps

Explosive knees to chest. Builds vertical power and reactive strength.

Rest 1-2 minutes. Repeat 3 times. Done.

Why This Works

Low reps keep you fast. We’ve tested this with our athletes — after 5 reps, bar speed drops significantly. You’re building power, not chasing a pump.

Every rep is done with max effort and 1-2 minutes between rounds keeps every rep crisp. You’re training speed, not conditioning.

What Happens If You Do This Every Week

After 4-6 weeks of running this workout once per week, here’s what you’ll notice:

• Your legs feel lighter going into games
• Your first step stays sharp all season
• Your cuts and crossovers feel more stable
• You don’t lose strength like you did in past seasons
• You’re not constantly sore

You won’t make massive strength gains during the season — that’s not the goal.

The goal is to stay sharp, stay strong, and stay fresh.

And that’s exactly what this workout does.

The Bottom Line

In-season training isn’t about grinding yourself into the ground.

It’s about doing just enough to keep your legs explosive without killing your performance on the ice.

If you want a full program for In-Season, The In-Season Program is an 8-week system that hundreds of players are using to keep them strong, fast, and fresh all season.

The program includes:

• Heavy day workouts (like this one)
• Moderate explosive sessions (to do mid-week)
• Light activation sessions (the day before games)
• Sprint workouts to keep your first step sharp

Everything is built around your game schedule so you’re never lifting heavy close to competition.

​Get The In-Season Program Here​

Or hit reply and let me know how this workout goes for you.

See you next week,

Tony