Split Squat
2 × 8/side · rest 1 min
0/2
Weaker side first. Bodyweight in week 1, light dumbbells after. If one side is clearly worse, give it an extra set.
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Week 3 · Session B · Rebalance
One glove, one blocker, one side you prefer to push from. Single-leg and single-arm work at light load, weaker side first, with the adductors and the off-season’s patterns brought back gently in the last week.
This week
Re-prepare. The squat, the hinge and landings return at light weights so the build does not start cold. Then take a few days completely off.
- 01Warm-Up
- 02Single-Leg & Lateral
- 03Single-Arm Strength
- 04Re-Entry Patterns
- 05Hamstrings & Trunk
- 06Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 2 exercises
Single-Leg & Lateral
4 sets
Cossack Squat
2 × 6/side · rest 45s
0/2
Bodyweight in week 1, a light bell after. Sit into one hip, heel down — and compare the sides.
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B
Superset · 2 exercises
Single-Arm Strength
4 sets
One-Arm Dumbbell Row
2 × 10/side · rest 45s
0/2
Elbow to the hip, both sides. Light — this is posture, not strength.
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Half-Kneeling Dumbbell Overhead Press
2 × 8/side · rest 45s
0/2
Half-kneeling, light dumbbell, press straight up. Find out whether both shoulders still go overhead the same way.
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C
Straight sets · 3 exercises
Re-Entry Patterns
6 sets
Goblet Squat
2 × 8 reps · rest 1:15
0/2
Light bell. Depth and posture — the pattern the build will load next week.
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Kettlebell Deadlift
2 × 8 reps · rest 1:15
0/2
Light bell, perfect hinge. The trap bar comes back in the off-season, not here.
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Drop Landing
2 × 4 reps · rest 1 min
0/2
Low box, freeze on landing — quiet feet, knees over toes. The first landing since the season, so it is a skill rep, not a test.
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D
Superset · 2 exercises
Hamstrings & Trunk
4 sets
Single-Leg Romanian Deadlift
2 × 8/side · rest 1 min
0/2
Hips square, reach long, weaker side first. The side that wobbles more is the one that needed this.
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Pallof Press
2 × 10/side · rest 45s
0/2
Both sides, holding a breath at full extension.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Goalies
Keep the block moving.
← Previous sessionWeek 3 · Hip Range & Groin RestoreThousands of butterflies jam the hips into internal rotation under load and leave the groin running on fumes. Give the hips their rotation back, rebuild the adductors from the floor up, and look after the knees that dropped into every save. Re-prepare. The squat, the hinge and landings return at light weights so the build does not start cold. Then take a few days completely off.Next session →Week 3 · Aerobic Base & MobilityEasy, steady riding to rebuild the aerobic base a season of scrambles never trained, then the long mobility circuit a goalie’s hips, ankles and upper back have been waiting for. Re-prepare. The squat, the hinge and landings return at light weights so the build does not start cold. Then take a few days completely off.
Train the rest of it
Beyond the weight room.
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultHockey skill tutorials on video, free with an account.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.
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