Goalies

Week 1 · Strength Maintenance

The minimum effective dose of strength for a goalie in season: one hinge, one squat pattern owned through full range, honest pulling, and adductors trained twice before you leave. Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.

Week 1 · Lateral Quickness & Hip Maintenance

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

Week 2 · Strength Maintenance

The minimum effective dose of strength for a goalie in season: one hinge, one squat pattern owned through full range, honest pulling, and adductors trained twice before you leave. One notch heavier. If the schedule has left the legs heavy, drop a set before you drop the weight.

Week 2 · Lateral Quickness & Hip Maintenance

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. One notch heavier. If the schedule has left the legs heavy, drop a set before you drop the weight.

Week 3 · Strength Maintenance

The minimum effective dose of strength for a goalie in season: one hinge, one squat pattern owned through full range, honest pulling, and adductors trained twice before you leave. The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.

Week 3 · Lateral Quickness & Hip Maintenance

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. The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.

Week 4 · Strength Maintenance

The minimum effective dose of strength for a goalie in season: one hinge, one squat pattern owned through full range, honest pulling, and adductors trained twice before you leave. Back off, then start the block again at week 1. This loop repeats for as long as the season does.

Week 4 · Lateral Quickness & Hip Maintenance

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. Back off, then start the block again at week 1. This loop repeats for as long as the season does.