Lateral Bound
3 × 4/side · rest 1:30
0/3
This is the push. Drive off the inside edge and land in a stance you could save from.
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IN SEASON TRAINING / GOALIES
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.
01Warm-Up02Lateral Output03Push-and-Recover Capacity04Single-Leg Control05Hip Control+1 more
Blocks
6
warm-up to cool-down
Exercises
14
movements
Sets
25
about 44 min
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 1 exercise
Lateral Output
3 sets
B
Straight sets · 1 exercise
Push-and-Recover Capacity
4 sets
Slideboard Intervals
4 × 30 s / 60 s
0/4
A small dose only — you get plenty of this at practice. Stay low the whole interval.
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C
Superset · 2 exercises
Single-Leg Control
5 sets
Skater Squat
3 × 8/side · rest 1:15
0/3
Slow down, own the bottom, drive up. Knee tracking over the middle of the foot.
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Reverse Nordic Curl
2 × 6 reps · rest 1:15
0/2
Lean back slowly with the hips long — the recovery out of the butterfly, trained directly.
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D
Superset · 2 exercises
Hip Control
5 sets
Hip Airplane
2 × 6/side · rest 1 min
0/2
Rotate from the hip, not the spine. The hardest balance drill in the catalog.
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90/90 Lift-Off
3 × 8/side · rest 45s
0/3
Active range, not passive. If you cannot lift it, you do not own it.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
REST OF GOALIES
VIEW PROGRAM →01Week 1 · Strength MaintenanceThe 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.02Week 2 · Strength MaintenanceThe 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.03Week 2 · 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. One notch heavier. If the schedule has left the legs heavy, drop a set before you drop the weight.04Week 3 · Strength MaintenanceThe 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.05Week 3 · 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. The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.06Week 4 · Strength MaintenanceThe 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.07Week 4 · 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. Back off, then start the block again at week 1. This loop repeats for as long as the season does.
TRAIN THE REST OF IT
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultCoach-led drill footage for skating, shooting, and puck work.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.