I share my goalie training program

[Sebx]

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