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HOME/IN SEASON TRAINING/GOALIES/WEEK 4 · STRENGTH MAINTENANCE
IN SEASON TRAINING / GOALIES

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.

Warm-UpHinge StrengthSquat PatternPress & PullGroin Armour+1 more
SECTIONS
6
BLOCKS
EXERCISES
14
MOVEMENTS
TOTAL SETS
20
~38' 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
2
B12 SETS
Romanian Deadlift
2 sets8 repsHips back, bar close, spine long. Moderate load — a goalie never needs a max in season.Rest 120
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C
● STRAIGHT SETS
Squat Pattern
EXERCISES
1
TOTAL SETS
2
C12 SETS
Goblet Squat
2 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
4
A12 SETS
Half-Kneeling Dumbbell Overhead Press
2 sets8/side repsHalf-kneeling takes the low back out of it and makes the trunk pay.Rest 75
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A22 SETS
Inverted Row
2 sets10 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
4
A12 SETS
Copenhagen Plank
2 sets20 s/side repsThe most important exercise a goalie does all season. Never skipped, never rushed.Rest 45
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A22 SETS
Adductor Squeeze Isometric
2 sets20 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/W4-A
READYCOACH MODE · OFF

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