Single-Leg Lateral Hop and Stick
3 × 5/side · rest 1:30
0/3
Stick it for a full second. If you wobble, you pushed harder than you can catch.
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OFF SEASON TRAINING / GOALIES
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.
01Warm-Up02Lateral Push Power03Squat Strength04Frontal Plane Strength05Groin Armour+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
Lateral Push Power
3 sets
B
Straight sets · 1 exercise
Squat Strength
3 sets
Goblet Squat
3 × 10 reps · rest 1:30
0/3
Elbows inside the knees at the bottom. Earn the depth before you earn the barbell.
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C
Superset · 2 exercises
Frontal Plane Strength
6 sets
Cossack Squat
3 × 8/side · rest 1:15
0/3
The butterfly, loaded. Sit into one hip and keep the other heel down.
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Cable Hip Adduction
3 × 12/side · rest 1 min
0/3
Slow on the way out. The adductor is a brake before it is an engine.
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D
Superset · 2 exercises
Groin Armour
6 sets
Copenhagen Plank
3 × 20 s/side · rest 45s
0/3
The most important exercise in this entire program. Build it slowly and never skip it.
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Adductor Squeeze Isometric
3 × 20 s · rest 45s
0/3
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 · 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 · 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. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.04Week 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.05Week 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.06Week 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.07Week 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.08Week 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.09Week 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.10Week 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.11Week 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.12Week 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.
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.