Goblet Squat
2 × 6 reps · rest 1:30
0/2
Feet a little wider than a skater. Sit between the heels and own the bottom — range first, load second, all eight weeks.
Sign in to log weights and reps for this block.
Week 8 · Session A · Squat, Groin & Press
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.
This week
Consolidate and test: fewer sets, best quality, and a broad jump to measure against week 1. Next stop is the in-season loop.
- 01Warm-Up
- 02Squat Pattern
- 03Frontal Plane Strength
- 04Press & Row
- 05Trunk
- 06Cool-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.
00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 1 exercise
Squat Pattern
2 sets
B
Superset · 2 exercises
Frontal Plane Strength
4 sets
Cossack Squat
2 × 5/side · rest 1 min
0/2
Bodyweight until the bottom is comfortable, then a bell at the chest. The bent-leg heel stays down.
Sign in to log weights and reps for this block.
Copenhagen Plank
2 × 20 s/side · rest 45s
0/2
Short lever first, the foot only once 25 s is easy. The most important exercise a goalie does.
Sign in to log weights and reps for this block.
C
Superset · 2 exercises
Press & Row
4 sets
Dumbbell Bench Press
2 × 6 reps · rest 1:15
0/2
Elbows about 45° from the body, shoulder blades pinned. Lower under control, press with intent.
Sign in to log weights and reps for this block.
One-Arm Dumbbell Row
2 × 8/side · rest 1:15
0/2
Pull the elbow to the hip, not the hand to the chest. Match every press with a pull.
Sign in to log weights and reps for this block.
D
Superset · 2 exercises
Trunk
4 sets
Dead Bug
2 × 8/side · rest 45s
0/2
Low back pressed down, slow arms, slow legs.
Sign in to log weights and reps for this block.
Pallof Press
2 × 10/side · rest 45s
0/2
Press out and hold for a breath. Resist the rotation — that is the whole exercise.
Sign in to log weights and reps for this block.
CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Goalies
Keep the block moving.
← Previous sessionWeek 7 · Lateral Quickness & RecoveryPush, 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. Speed week. Loads hold steady and everything moves fast. The jumps step up a level.Next session →Week 8 · Hinge, Single-Leg & PullPosterior-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. Consolidate and test: fewer sets, best quality, and a broad jump to measure against week 1. Next stop is the in-season loop.
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.