Romanian Deadlift
2 × 8 reps · rest 2 min
0/2
Hips back, bar close, spine long. Moderate load — a goalie never needs a max in season.
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Week 4 · Session A · 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.
This week
Back off, then start the block again at week 1. This loop repeats for as long as the season does.
- 01Warm-Up
- 02Hinge Strength
- 03Squat Pattern
- 04Press & Pull
- 05Groin Armour
- 06Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 1 exercise
Hinge Strength
2 sets
B
Straight sets · 1 exercise
Squat Pattern
2 sets
Goblet Squat
2 × 10 reps · rest 1:30
0/2
Elbows inside the knees at the bottom. Full range beats a heavier bell every time.
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C
Superset · 2 exercises
Press & Pull
4 sets
Half-Kneeling Dumbbell Overhead Press
2 × 8/side · rest 1:15
0/2
Half-kneeling takes the low back out of it and makes the trunk pay.
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Inverted Row
2 × 10 reps · rest 1:15
0/2
Body dead straight. Pull the chest to the bar, not the chin.
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D
Superset · 2 exercises
Groin Armour
4 sets
Copenhagen Plank
2 × 20 s/side · rest 45s
0/2
The most important exercise a goalie does all season. Never skipped, never rushed.
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Adductor Squeeze Isometric
2 × 20 s · rest 45s
0/2
Squeeze hard, breathe normally. Boring, and the most protective thing in the session.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Goalies
Keep the block moving.
← Previous sessionWeek 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.Next session →Week 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
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.
Track this session
Log every set, and pick up where you left off.
A free account times the session, keeps your weights and reps as you go, repeats last week’s numbers in one tap, and saves the workout to your history.