OFF SEASON TRAINING / GOALIES

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.

01Warm-Up02Reactive Feet03Push-and-Recover Capacity04Landing Control05Trunk & Hip Finish+1 more

Blocks

warm-up to cool-down

Exercises

movements

Sets

about 46 min

Warm-up · 6 exercises

Warm-Up

0/ 6 done

Straight sets · 1 exercise

Reactive Feet

3 sets

Single-Leg Pogo Hop

3 × 12/side · rest 1:15

0/3

One leg at a time — this is the push foot, isolated.

Straight sets · 1 exercise

Push-and-Recover Capacity

4 sets

Slideboard Intervals

4 × 30 s / 60 s

0/4

The closest thing to a scramble you can do in a gym. Stay low the whole interval.

Superset · 2 exercises

Landing Control

6 sets

Drop Landing

3 × 5 reps · rest 1:15

0/3

Land, freeze, hold three seconds. Absorbing is a skill before it is a quality.

Skater Squat

3 × 8/side · rest 1:15

0/3

Slow down, own the bottom, drive up. Knee tracking over the middle of the foot.

Superset · 2 exercises

Trunk & Hip Finish

5 sets

Bird Dog

3 × 8/side · rest 45s

0/3

Slow. A glass of water on the low back should not spill.

90/90 Hip Switch

2 × 10/side · rest 45s

0/2

Finish where you started. Slow, owned, never thrown.

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.