Cossack Squat
2 × 4/side · rest 30s
0/2
Heavy enough to be work, deep enough to be a butterfly. Thirty seconds, then bound.
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Week 4 · Session A · Lateral Contrast & Hips
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.
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
- 02Lateral Contrast
- 03Hinge
- 04Groin Armour
- 05Trunk
- 06Cool-Down
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00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Superset · 2 exercises
Lateral Contrast
4 sets
Lateral Bound
2 × 3/side · rest 2 min
0/2
Drive off the inside edge and land in a stance you could make a save from. This is the post-to-post push.
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B
Straight sets · 1 exercise
Hinge
2 sets
Romanian Deadlift
2 × 5 reps · rest 1:30
0/2
Hips back, bar close, spine long. Moderate and smooth — a goalie never needs a max, least of all before camp.
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C
Superset · 2 exercises
Groin Armour
4 sets
Copenhagen Plank
2 × 20 s/side · rest 45s
0/2
The most important exercise a goalie does all year, and never more than in the weeks before camp.
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Adductor Squeeze Isometric
2 × 20 s · rest 45s
0/2
Squeeze hard, breathe normally. Boring, and the most protective thing in the session.
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D
Superset · 2 exercises
Trunk
4 sets
Pallof Press
2 × 8/side · rest 45s
0/2
Press out and hold a breath. Resist the rotation — that is the whole exercise.
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Dead Bug
2 × 6/side · rest 30s
0/2
Low back pressed down, slow arms, slow legs.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Goalies
Keep the block moving.
← Previous sessionWeek 3 · Strength Maintenance & RecoveryJust 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. 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.Next session →Week 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. Taper into camp. Volume roughly halves, intensity stays, and you walk in fresh. Test nothing this week — camp is the test.
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.