Week 1 · Session A · Strength Maintenance

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.

This week

Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.

01Warm-Up
02Hinge Strength
03Squat Pattern
04Press & Pull
05Groin Armour
06Cool-Down

Training away from the gym?

Swap all 3 lifts that need gym kit for a home-gym or bodyweight version in one go.

Warm-up · 5 exercises

Warm-Up

0/ 5 done

Straight sets · 1 exercise

Hinge Strength

4 sets

Romanian Deadlift

4 × 8 reps · rest 2 min

0/4

Hips back, bar close, spine long. Moderate load — a goalie never needs a max in season.

Straight sets · 1 exercise

Squat Pattern

4 sets

Goblet Squat

4 × 10 reps · rest 1:30

0/4

Elbows inside the knees at the bottom. Full range beats a heavier bell every time.

Superset · 2 exercises

Press & Pull

8 sets

Half-Kneeling Dumbbell Overhead Press

4 × 8/side · rest 1:15

0/4

Half-kneeling takes the low back out of it and makes the trunk pay.

Inverted Row

4 × 10 reps · rest 1:15

0/4

Body dead straight. Pull the chest to the bar, not the chin.

Superset · 2 exercises

Groin Armour

6 sets

Copenhagen Plank

3 × 30 s/side · rest 45s

0/3

The most important exercise a goalie does all season. Never skipped, never rushed.

Adductor Squeeze Isometric

3 × 30 s · rest 45s

0/3

Squeeze hard, breathe normally. Boring, and the most protective thing in the session.

Cool-down · 3 exercises

Cool-Down

0/ 3 done

Elite Goalies

Keep the block moving.

This is the first session of the program.

Next session →Week 1 · Lateral Quickness & Hip MaintenanceShort, 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. Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.

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.

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