Sebx Posted September 19, 2021 Share Posted September 19, 2021 (edited) Hi guy's Following the multiples lockdown we had here in Quebec, Canada, and a back problem caused by years of bad posture, I had 1 month to get back in shape before the season start, after 1 year without playing. I train since 20 years now (I'm 40 now), first 10 years was like a bodybuilder, just to gain muscles, and slowly switch to functional training to avoid multiples injury I had in my twenties, my body was too stiff for a goalie. So, I tried Maria Mountain and Relentless (https://www.relentlesshockey.com/goalieprogram) goalie programs. But Relentless changed their apps the last winter and I lost my access to his program. I emailed multiples times but the supports is just horrible. So, fuck it, I decided to create my own program, I have enough knowledge for that. The others problems is that the goalie programs online are for elite goalies and are very long, which is not realistic for me, and probably all the others beer league goalie. I have 2 young kids and I often work 9 hours per day, I'm a software developer and often have short delay to deliver. A training program must be 45 minutes, 1 hour maximum. After 6 weeks doing this program, I have amazing result and I want to share the program with you, It can give you idea to create one yourself or just take this one and try it. I separated the program in 3 phases, mobility, plyometry and strength. Day 1 Mobility 1-2 rounds 90-90 5 times each side Thread the needle 5 times each side half kneeling hip flexor 30 second each side Half-Kneeling Groin Rock 30 second each side Plyo 2 rounds Single leg iso hold 5 times, 5 seconds each side Superset Box jump 10 times Lateral jump 10 times each side Strength and core 3 rounds Dumbell press 8-10 repetitions Superset Hip thrust 8-10 repetitions Landmine squat to press 8-10 repetitions 3 series Band rows 8-10 repetitions Ab wheel rollout + Broad jump 10 rep + 1 jump Day 2 Mobility 1-2 rounds Reverse Lunge to Overhead Reach 5 times each side Banded Shoulder Dislocator 8 times Banded Pull Aparts 8 times Half-Kneeling Groin Rock 8 reps each Plyo 2 rounds Jump 5 times and hold Hold for 5 seconds Superset Split squat jump 10 times each side Box step off to landing 10 times Strength and core 3 rounds Single leg barbell RDL 8-10 repetitions Superset Shoulder press 8-10 repetitions Palloff press 8-10 repetitions 3 series Pull up 6-10 repetitions Hex bar + rotate + farmer walf 5 rep + 5 rep + 5 steps Day 3 Mobility 1-2 rounds Laying hip internal 5 times each side, 3 second each time 90-90 3 way strech 5 times each side, 3 second for each step Toe elevated ankle mobility 5 times, 3 second each time Book openers 30 seconds each side Plyo 2 rounds Single leg landing to lateral jump Superset Box jump Lateral hurdle bound Strength and core 3 rounds Squat Superset Ab crunch with plate Cossack squat with plate 3 series Standing dumbell raises Sled drag I will be happy to discuss if you have comments or suggestions Edited September 19, 2021 by Sebx 3 Quote Link to comment Share on other sites More sharing options...
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