8 weeks, 4 sessions a week, from the Off-Season Training collection. Start the whole program on the days you train, or open any session on its own.
Pick your training days and a start date. You can move any session later.
Everything a goalie does laterally starts at the hip, and every hip rep here is owned rather than forced. Strength progresses from goblet to barbell only once the range holds under load. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Take the last set of each lift to two reps in reserve.
Glove hand, blocker and the trunk that keeps them square. Nothing here is about a bigger bench — it is about holding a position while the rest of the body is moving underneath it. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Take the last set of each lift to two reps in reserve.
The session that keeps a goalie on the ice in February. Hinge strength, eccentric control through the front of the hip, and adductor loading that progresses from isolated to fully weight-bearing. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Take the last set of each lift to two reps in reserve.
Short, sharp and reactive — the day that trains how fast a goalie gets from set to set. Landing control keeps the volume survivable, and the session ends in the same hip work it started with. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Take the last set of each lift to two reps in reserve.
Each week runs sessions A to D. Open any one of them on its own.
Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.
Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.
Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.
Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.
The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.
The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.
Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.
Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.
Ready when you are
Every session lands on your schedule, and any of them can be moved later.
