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HOME/IN SEASON TRAINING/GOALIES/WEEK 2 · STRENGTH MAINTENANCE
IN SEASON TRAINING / GOALIES

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.

Warm-UpHinge StrengthSquat PatternPress & PullGroin Armour+1 more
SECTIONS
6
BLOCKS
EXERCISES
14
MOVEMENTS
TOTAL SETS
26
~46' EST.
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00
● WARMUP
Warm-Up
EXERCISES
5
TOTAL SETS
5
01
Stationary Bike
1 sets4 min repsRest 0
02
90/90 Hip Switch
1 sets8/side repsSlow and owned. Never throw the knees over.Rest 0
03
Adductor Rockback
1 sets10 repsThe groin gets warm before it gets asked for anything.Rest 0
04
Banded Clamshell
1 sets12/side repsRest 0
05
Pogo Hop
1 sets15 repsShort contacts — wake the nervous system up.Rest 0
B
● STRAIGHT SETS
Hinge Strength
EXERCISES
1
TOTAL SETS
3
B13 SETS
Romanian Deadlift
3 sets6 repsHips back, bar close, spine long. Moderate load — a goalie never needs a max in season.Rest 150
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C
● STRAIGHT SETS
Squat Pattern
EXERCISES
1
TOTAL SETS
3
C13 SETS
Goblet Squat
3 sets10 repsElbows inside the knees at the bottom. Full range beats a heavier bell every time.Rest 90
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D
● SUPERSET
Press & Pull
EXERCISES
2
TOTAL SETS
6
A13 SETS
Half-Kneeling Dumbbell Overhead Press
3 sets8/side repsHalf-kneeling takes the low back out of it and makes the trunk pay.Rest 90
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A23 SETS
Inverted Row
3 sets12 repsBody dead straight. Pull the chest to the bar, not the chin.Rest 75
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E
● SUPERSET
Groin Armour
EXERCISES
2
TOTAL SETS
6
A13 SETS
Copenhagen Plank
3 sets25 s/side repsThe most important exercise a goalie does all season. Never skipped, never rushed.Rest 45
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A23 SETS
Adductor Squeeze Isometric
3 sets30 s repsSqueeze hard, breathe normally. Boring, and the most protective thing in the session.Rest 45
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CD
● COOLDOWN
Cool-Down
EXERCISES
3
TOTAL SETS
3
01
Seated Straddle (Pancake)
1 sets60 s repsSit tall first, then reach. Never round to fake range.Rest 0
02
Pigeon / 90-90 External Rotation Hold
1 sets45 s/side repsRest 0
03
Stationary Bike
1 sets5 min repsVery easy — flush the hips.Rest 0
ELITE HOCKEY HQ · SESSION · IN-SEASON-TRAINING/GOALIES/W2-A
READYCOACH MODE · OFF

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