Romanian Deadlift
3 × 10 reps · rest 2 min
0/3
Hips back, bar close, spine long. Stop the moment the low back rounds.
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OFF SEASON TRAINING / GOALIES
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.
01Warm-Up02Hinge Strength03Single-Leg & Eccentric Control04Adductor Loading05Hip Control+1 more
Blocks
6
warm-up to cool-down
Exercises
15
movements
Sets
27
about 46 min
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00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Straight sets · 1 exercise
Hinge Strength
3 sets
B
Superset · 2 exercises
Single-Leg & Eccentric Control
6 sets
Single-Leg Romanian Deadlift
3 × 10/side · rest 1:15
0/3
Hips square. The moment they open, the exercise stops being what it is.
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Reverse Nordic Curl
3 × 6 reps · rest 1:15
0/3
Lean back slowly with the hips long. This is the recovery out of the butterfly, trained directly.
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C
Straight sets · 1 exercise
Adductor Loading
3 sets
Side-Lying Adductor Raise
3 × 12/side · rest 45s
0/3
Start isolated and honest. Small range, full control.
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D
Superset · 2 exercises
Hip Control
6 sets
Hip Airplane
3 × 6/side · rest 1 min
0/3
Rotate from the hip, not the spine. The hardest balance drill in the catalog.
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90/90 Lift-Off
3 × 8/side · rest 45s
0/3
Active range, not passive. If you cannot lift it, you do not own it.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
REST OF GOALIES
VIEW PROGRAM →01Week 1 · Hip Integrity & Lateral PushEverything 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.02Week 1 · Upper & Anti-Rotation CoreGlove 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.03Week 1 · Reactive Quickness & Recovery FlowShort, 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.04Week 2 · Hip Integrity & Lateral PushEverything 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.05Week 2 · Upper & Anti-Rotation CoreGlove 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.06Week 2 · Posterior Chain & Groin ResilienceThe 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.07Week 2 · Reactive Quickness & Recovery FlowShort, 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.08Week 3 · Hip Integrity & Lateral PushEverything 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.09Week 3 · Upper & Anti-Rotation CoreGlove 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.10Week 3 · Posterior Chain & Groin ResilienceThe 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.11Week 3 · Reactive Quickness & Recovery FlowShort, 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.12Week 4 · Hip Integrity & Lateral PushEverything 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.
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.