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I share my goalie training program


Sebx
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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 by Sebx
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