Goblet Squat
3 × 5 reps · rest 1:30
0/3
Heavier than in the summer, same depth. Sit between the heels and drive up fast.
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Week 4 · Session C · Strength Maintenance & Recovery
Keep what the summer built, at a working dose: a full-range squat, single-leg control for the recovery out of the butterfly, honest upper-body work, and adductors loaded one more time. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Every rep still fast.
This week
Taper into camp. Volume roughly halves, intensity stays, and you walk in fresh. Test nothing this week — camp is the test.
- 01Warm-Up
- 02Squat Pattern
- 03Single-Leg Control
- 04Press & Pull
- 05Groin & Trunk
- 06Cool-Down
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Training away from the gym?
Swap all 3 lifts that need gym kit for a home-gym or bodyweight version in one go.
00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Straight sets · 1 exercise
Squat Pattern
3 sets
B
Superset · 2 exercises
Single-Leg Control
6 sets
Skater Squat
3 × 5/side · rest 1 min
0/3
Slow down, own the bottom, drive up. Knee over the middle of the foot.
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Reverse Nordic Curl
3 × 6 reps · rest 1 min
0/3
Lean back slowly with the hips long — the recovery out of the butterfly, trained directly.
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C
Superset · 2 exercises
Press & Pull
6 sets
Half-Kneeling Dumbbell Overhead Press
3 × 6/side · rest 1:15
0/3
Half-kneeling takes the low back out of it and makes the trunk pay.
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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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D
Superset · 2 exercises
Groin & Trunk
5 sets
Cable Hip Adduction
3 × 10/side · rest 45s
0/3
Slow on the way out. The adductor is a brake before it is an engine.
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Side Plank
2 × 40 s/side · rest 45s
0/2
Hips stacked and lifted. Brace in the frontal plane, because that is where you play.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Elite Goalies
Keep the block moving.
← Previous sessionWeek 4 · Reaction & Push-Recover ConditioningA scramble is a read, a push, a recovery and another push. Hand-eye work while the brain is fresh, quick lateral feet, then intervals shaped like a goal-mouth scramble rather than a skater’s shift. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Every rep still fast. Taper into camp. Volume roughly halves, intensity stays, and you walk in fresh. Test nothing this week — camp is the test.
That’s the last session of the program.Back to Elite Goalies
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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Log every set, and pick up where you left off.
A free account times the session, keeps your weights and reps as you go, repeats last week’s numbers in one tap, and saves the workout to your history.