Half-Kneeling Dumbbell Overhead Press
3 × 8/side · rest 1:15
0/3
Half-kneeling takes the low back out of it and makes the trunk pay.
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OFF SEASON TRAINING / GOALIES
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.
01Warm-Up02Overhead & Glove-Side Strength03Press & Pull04Anti-Rotation & Groin05Shoulder Health & Neck+1 more
Blocks
6
warm-up to cool-down
Exercises
16
movements
Sets
32
about 54 min
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Superset · 2 exercises
Overhead & Glove-Side Strength
6 sets
Inverted Row
3 × 10 reps · rest 1:15
0/3
Body dead straight. Pull the chest to the bar, not the chin.
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B
Superset · 2 exercises
Press & Pull
6 sets
Half-Kneeling Landmine Press
3 × 8/side · rest 1:15
0/3
An arc, not a straight line — the same path the blocker travels.
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Lat Pulldown
3 × 10 reps · rest 1:15
0/3
Full stretch at the top. The lats hold the glove up in the third period.
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C
Superset · 3 exercises
Anti-Rotation & Groin
8 sets
Pallof Press
3 × 10/side · rest 45s
0/3
Resist the rotation. For a goalie this is the whole job description.
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Side Plank
3 × 30 s/side · rest 45s
0/3
Hips stacked and lifted. Hold the line the puck is trying to cross.
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Adductor Squeeze Isometric
2 × 20 s · rest 45s
0/2
Yes, on upper day too. The groin never gets a week off in this program.
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D
Superset · 2 exercises
Shoulder Health & Neck
5 sets
Face Pull
3 × 15 reps · rest 45s
0/3
Cheap insurance. Never skipped, never heavy.
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Neck Isometric Holds
2 × 20 s each way · rest 45s
0/2
A strong neck is concussion mitigation. Gentle, steady pressure — no cranking.
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CD
Cool-down · 2 exercises
Cool-Down
0/ 2 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.