Ice Hockey Goalies Workouts
Start the full Goalies program to train on a structured schedule, or jump into any single session below.
Or do a single workout:
Week 1 · Hip Strength & Butterfly Resilience
Strength at the ranges a butterfly actually uses. Loaded end-range hip work, quad armour for the drop, and direct adductor loading — the muscle group that ends goalie seasons. Week 1 of 4 — moderate loads, clean positions, full rest. Leave two reps in the tank.
Week 1 · Push-Off Power & Post Integration
Everything that moves you sideways. Bounds, slideboard control and single-leg strength, so the push to the post is explosive and the leg that catches you is strong. Week 1 of 4 — moderate loads, clean positions, full rest. Leave two reps in the tank.
Week 1 · Upper Control & Reactive Conditioning
Shoulders that survive a season of tracking pucks, a trunk that keeps you square, and short reactive intervals — recovery between shots, not distance running. Week 1 of 4 — moderate loads, clean positions, full rest. Leave two reps in the tank.
Week 2 · Hip Strength & Butterfly Resilience
Strength at the ranges a butterfly actually uses. Loaded end-range hip work, quad armour for the drop, and direct adductor loading — the muscle group that ends goalie seasons. Week 2 of 4 — volume climbs. Same technique, more work.
Week 2 · Push-Off Power & Post Integration
Everything that moves you sideways. Bounds, slideboard control and single-leg strength, so the push to the post is explosive and the leg that catches you is strong. Week 2 of 4 — volume climbs. Same technique, more work.
Week 2 · Upper Control & Reactive Conditioning
Shoulders that survive a season of tracking pucks, a trunk that keeps you square, and short reactive intervals — recovery between shots, not distance running. Week 2 of 4 — volume climbs. Same technique, more work.
Week 3 · Hip Strength & Butterfly Resilience
Strength at the ranges a butterfly actually uses. Loaded end-range hip work, quad armour for the drop, and direct adductor loading — the muscle group that ends goalie seasons. Week 3 of 4 — the heaviest week. Fewer reps, longer rest, full intent.
Week 3 · Push-Off Power & Post Integration
Everything that moves you sideways. Bounds, slideboard control and single-leg strength, so the push to the post is explosive and the leg that catches you is strong. Week 3 of 4 — the heaviest week. Fewer reps, longer rest, full intent.
Week 3 · Upper Control & Reactive Conditioning
Shoulders that survive a season of tracking pucks, a trunk that keeps you square, and short reactive intervals — recovery between shots, not distance running. Week 3 of 4 — the heaviest week. Fewer reps, longer rest, full intent.
Week 4 · Hip Strength & Butterfly Resilience
Strength at the ranges a butterfly actually uses. Loaded end-range hip work, quad armour for the drop, and direct adductor loading — the muscle group that ends goalie seasons. Week 4 of 4 — volume drops, speed stays. Every rep is fast.
Week 4 · Push-Off Power & Post Integration
Everything that moves you sideways. Bounds, slideboard control and single-leg strength, so the push to the post is explosive and the leg that catches you is strong. Week 4 of 4 — volume drops, speed stays. Every rep is fast.
Week 4 · Upper Control & Reactive Conditioning
Shoulders that survive a season of tracking pucks, a trunk that keeps you square, and short reactive intervals — recovery between shots, not distance running. Week 4 of 4 — volume drops, speed stays. Every rep is fast.