8 weeks, 3 sessions a week, from the Foundations 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.
A goalie squats for range before load. A goblet squat owned through the full depth of the butterfly, adductors loaded from both angles, and the pushing and pulling that hold a stance all game.
Posterior-chain strength without a heavy bar, single-leg control for every push across the crease, and the hamstring and adductor work that keeps the hips healthy.
Push, recover, push again. Reaction and footwork while the brain is fresh, lateral power that builds from a shuffle to a hurdle hop, and short, low intervals that train the post-to-post engine.
Each week runs sessions A to C. Open any one of them on its own.
Week 1 is a technique week. Pick weights that feel too light and finish every set knowing three more reps were there.
Add a little weight only where every rep looked identical last week. If one did not, stay put — that is the progression.
The heaviest week of the first half. Still two clean reps left in every set; a grinding rep teaches the wrong pattern.
Back off. Fewer sets and lighter loads while the body catches up with three weeks of new work.
The strength phase. Reps drop, weight climbs, rest gets longer — and the barbell versions of the lifts come in.
Your strongest week. Heavy for you, never a max: stop every set with a rep or two in the tank.
Speed week. Loads hold steady and everything moves fast. The jumps step up a level.
Consolidate and test: fewer sets, best quality, and a broad jump to measure against week 1. Next stop is the in-season loop.
Ready when you are
Every session lands on your schedule, and any of them can be moved later.
