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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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.
01Warm-Up02Hinge Strength03Squat Pattern04Press & Pull05Groin Armour+1 more
Blocks
6
warm-up to cool-down
Exercises
14
movements
Sets
20
about 38 min
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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
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 1 · 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. Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.03Week 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.04Week 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.05Week 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.06Week 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.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.