4 weeks, 3 sessions a week, from the Pre-Season Training collection. Start the whole program on the days you train, or open any session on its own.
Pick your training days and a start date. You can move any session later.
A goalie’s power runs sideways. A loaded cossack squat primes a lateral bound, a moderate hinge keeps the hamstrings long, and the groin is trained twice before you leave — camp is where goalie groins go.
A 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.
Just enough strength to keep what the summer built: a full-range squat, single-leg control for the recovery out of the butterfly, honest upper-body work, and adductors loaded one more time.
Each week runs sessions A to C. Open any one of them on its own.
Transition. The summer’s strength stays, the volume comes down, and repeat-sprint work starts. Expect the conditioning to bite harder than the lifting.
Build. Sprint and interval density climbs while the lifts stay heavy and short. Every rep fast, nothing near failure.
The hardest conditioning week of the block and the lightest lifting volume. This is the week that decides how the first shifts of camp feel.
Taper into camp. Volume roughly halves, intensity stays, and you walk in fresh. Test nothing this week — camp is the test.
Ready when you are
Every session lands on your schedule, and any of them can be moved later.
