4 weeks, 2 sessions a week, from the In-Season Training 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.
In-season strength for a goalie who has the training age for more of it: one hinge, one squat pattern owned through full range, honest pulling, and adductors trained twice before you leave. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Bar speed still governs — nothing goes to failure.
Short, sharp, and entirely about staying quick and staying available. Lateral output while fresh, a small dose of push-and-recover capacity, and hip control work to finish. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Bar speed still governs — nothing goes to failure.
Each week runs sessions A to B. Open any one of them on its own.
Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.
One notch heavier. If the schedule has left the legs heavy, drop a set before you drop the weight.
The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.
Back off, then start the block again at week 1. This loop repeats for as long as the season does.
Ready when you are
Every session lands on your schedule, and any of them can be moved later.
