Goalies

Week 1 · Hip Integrity & Lateral Push

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. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Week 1 · Upper & Anti-Rotation Core

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. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Week 1 · Posterior Chain & Groin Resilience

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. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Week 1 · Reactive Quickness & Recovery Flow

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. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Week 2 · Hip Integrity & Lateral Push

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. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Week 2 · Upper & Anti-Rotation Core

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. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Week 2 · Posterior Chain & Groin Resilience

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. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Week 2 · Reactive Quickness & Recovery Flow

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. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Week 3 · Hip Integrity & Lateral Push

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. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

Week 3 · Upper & Anti-Rotation Core

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. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

Week 3 · Posterior Chain & Groin Resilience

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. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

Week 3 · Reactive Quickness & Recovery Flow

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. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.

Week 4 · Hip Integrity & Lateral Push

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. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Week 4 · Upper & Anti-Rotation Core

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. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Week 4 · Posterior Chain & Groin Resilience

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. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Week 4 · Reactive Quickness & Recovery Flow

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. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Week 5 · Hip Integrity & Lateral Push

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. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Week 5 · Upper & Anti-Rotation Core

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. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Week 5 · Posterior Chain & Groin Resilience

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. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Week 5 · Reactive Quickness & Recovery Flow

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. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Week 6 · Hip Integrity & Lateral Push

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. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Week 6 · Upper & Anti-Rotation Core

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. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Week 6 · Posterior Chain & Groin Resilience

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. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Week 6 · Reactive Quickness & Recovery Flow

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. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Week 7 · Hip Integrity & Lateral Push

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. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Week 7 · Upper & Anti-Rotation Core

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. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Week 7 · Posterior Chain & Groin Resilience

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. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Week 7 · Reactive Quickness & Recovery Flow

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. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Week 8 · Hip Integrity & Lateral Push

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. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

Week 8 · Upper & Anti-Rotation Core

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. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

Week 8 · Posterior Chain & Groin Resilience

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. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

Week 8 · Reactive Quickness & Recovery Flow

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. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.