6 weeks, 2 sessions a week, from the Adult League collection. Start the whole program on the days you train, or open any session on its own.
Pick your training days and a start date. You can move any session later.
An adult goalie’s career lives in the hips. A full-range squat, a moderate hinge, adductors loaded from two angles, and enough upper-body work to hold the stance through three periods.
Short, sharp and about staying quick: a read and a push while fresh, single-leg control for every move across the crease, and low intervals that train the push-recover-push of a scramble.
Each week runs sessions A to B. Open any one of them on its own.
Re-entry. Weights that feel easy, every rep smooth. The goal is to show up for week 2 without being sore.
A little more load where last week felt easy. Leave two good reps in every set — you have a game this week.
Build. The hardest week of the first half, and still nothing goes to failure.
Back off: fewer sets, same movements. Recovery is when an adult body actually gets stronger.
Your strongest week. Heavy for you, crisp for you, and out the door in under an hour.
Consolidate, then start again at week 1 a little heavier. Six weeks at a time, all season long.
Ready when you are
Every session lands on your schedule, and any of them can be moved later.
