UGT: STRENGTH TRAINING FOR GOALIES 2
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ULTIMATE GOALIE TRAINING SYSTEM
The first online training program designed specifically for Hockey Goalies!
VOLUME 2: Goalie Strength
Maria L. Mountain©2009
This program may not be reproduced in whole or part without the written
permission of Maria L. Mountain/Revolution Sport Conditioning.
www.revolutionconditioning.com [email protected] 577 Richmond St – Upper Level London, ON N6A 3G2 CANADA
519-494-1988
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Disclaimer: The exercises described in the following program are intended for skeletally mature athletes with a foundation of strength training experience. Do not attempt this program if you are new to strength training. The video and descriptions are for demonstration purposes only. If you are not familiar with perfect technique for any exercise, then consult with a certified strength and conditioning coach for instruction. Failure to do so may result in serious injury. Neither Revolution Sport Conditioning nor Maria Mountain shall be liable to anyone for use of any of these exercises or drills.
It is recommended that you receive medical clearance from your health care provider prior to beginning a new exercise program.
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strength training for goalies
I am making the assumption that you are a hockey goalie because you love
to play hockey, not because you want to be a bodybuilder. Now if you do
want to be a bodybuilder, that is great ‐ not a problem, other than the fact
that you purchased the wrong training manual!
As you will soon appreciate the training required to become an amazing
goalie is very different from the training required to become an elite
bodybuilder. Training for sport is about doing what needs to be done to
make you more effective, it is not about doing only the exercises that you
like. You actions must be congruent with your goals. If your goal is to
become a better goaltender, then you must do the exercises that will help
you play goal more effectively. In this program you will not see a chest day,
leg day, back day, etc. Your muscles do not work in isolation when you are
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sliding across the crease reaching for a glove save, so why would you train
them that way?
The Three Keys to Strength Training Success
Do you know the first key to success for building strength? Is it the
number of reps? The weight? The exercise? Protein consumption? It is
none of those things. The first key to success is consistency. It does not
matter if you have the greatest strength training program in your hand
(which co‐incidentally you do), if you are not consistent with your training,
you will not maximize your improvements.
What is the second key to success?
The second key is technique. So
first you need to do your workouts,
secondly you must do them with
perfect form. Take a look around
any gym and you will see people cheating themselves as they lift. They are
the ones swinging backward as they perform biceps curls. Very clever way
to use the lower back to biceps curl and usually they can use a pretty heavy
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weight, but tell me how that makes their biceps stronger. Or you will see
people doing quarter depth squats with three plates on each side of the
bar. Very impressive, but the range they are using is so small that they are
not developing strength through the full athletic range.
People cheat for two reasons:
They are lifting a load that is too heavy
They have a dysfunctional movement pattern
It is important that you can differentiate between the two because if you
continue lifting with dysfunctional movement you are likely training an
even stronger compensation pattern that will eventually lead to injury. If
you have a dysfunctional movement pattern that is not being corrected
with the exercises in the Flexibility and Stability training modules from the
Ultimate Goalie Training system, then you need to consult with a qualified
sport physiotherapist who has some experience dealing with hockey
goalies.
Here is how to tell the difference…
Let’s take a squatting exercise to demonstrate this point. If you are
performing a dumbbell front squat and you notice that your hips shift to
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the right as you squat down, you are seeing compensation or a cheater
move.
Now that you are aware of it, you try to correct it just by focusing on
lowering yourself in a symmetrical way into the squat. If this cleans it up
and your hips no longer shift, then great! You had a little compensatory
movement pattern, but with concentration you can train yourself to
improve the pattern.
Now suppose that you consciously tried to squat with a symmetrical
pattern, but regardless of your focus, you still saw your hips shift to the
right. Your next step would be to lighten the weight or even try the squat
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using just your body weight. Can you execute the squat symmetrically
now? If so, you were using a weight that was too heavy. It may have been
too heavy for your stabilizers and not your big leg muscles, but too heavy
nonetheless. Lighten the weight and build up using perfect movement
patterns.
Finally, suppose that you lightened the weight or even tried the squat with
bodyweight only, but still saw your hips shift to the right, when you tried to
correct the movement you might think your left hip feels a little restricted
or your ankle may feel tight. This tells you that there is likely an imbalance
in mobility or stability somewhere in that pattern; you would be wise to
consult with a sport physiotherapist.
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9
The third and final key to strength training success is choosing the proper
load. As you can see from the paragraphs above it is a mistake to train with
a weight that is too heavy. It is also a mistake to train with a weight that is
too light. Occasionally, I will encounter athletes who only want to lift very
light weights because they are afraid they will get too bulky and that this
will make them slow and impair their flexibility. Two words for you…Um‐
NO!
Faulty Movement
Focus on Execution of
Lighten the Load
Perfect Movement
Faulty Movement
Perfect Movement
Faulty Movement
Continue Training
Lighten Load
Continue Training
Seek Assessment
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www.ultimategoalietraining.comMaria L. Mountain ©2009
The Ultimate Goalie Training system is about building useable muscle,
smart muscle; not big dumb muscle. If you follow the training program
exactly as outlined and eat properly to fuel your training, you will gain
muscle mass, but it is this new muscle mass that will help you move more
quickly. I am not trying to add mass for the sake of adding mass.
You should lift a weight as heavy as you can handle using perfect technique
and staying within the recommended repetition range. If you are unsure of
perfect technique, then hire a strength and conditioning coach to review
the exercises with you. If you are under 16 years of age, you should have
someone monitor your strength workouts to help spot you and give you
feedback on your technique.
How to know when to increase your weights…
Increase the weight your are lifting when you can perform the required
number of repetitions with perfect technique and you feel that you could
probably have done 1‐2 more repetitions if you had to. Each set should be
a challenge.
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STRENGTH TRAINING WORKOUTS
M1
# Exercise sets reps tempo Rest
A Push up with hands on Stability Ball
3 10-15
2120 0
A1 Dumbbell Bent Over Row 3 10-15
2022 30s
B Split Squat with Toe at Wall 3 15 3010 0
B1 Glute Bridge 3 15 1012 30s
C Squat Lateral 3 10 ea
2020 0
C1 Seated Shoulder Blade Squeeze
3 15 2022 30s
Tempo key – if the tempo is 2-0-2-1 you will lower the weight to a count of 2 seconds, you will not pause at the bottom (0), you will lift the weight to a count of 2 and you will pause for 1 second at the top of the lift.
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Strength – M2
# Exercise sets reps tempo Rest
A DB Press on Stability Ball 3 15-20
3010 30s
A1 Bungee or Cable Pulldown 3 15-20
2012 30s
B Squat to Tap (with assistance)
3 15 3010 30s
B1 Side Lying Clamshell 3 15 1012 30s
C Sumo Squat 3 15 3010 30s
C1 Dumbell Reverse Fly 3 15-20
2021 30s
Tempo key – if the tempo is 2-0-2-1 you will lower the weight to a count of 2 seconds, you will not pause at the bottom (0), you will lift the weight to a count of 2 and you will pause for 1 second at the top of the lift.
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Strength – F1
# Exercise sets reps tempo Rest
A DB Front Squat to Tap 3 12-10-8 2020 30s
A1 SA BG Standing Pec Fly 3 10 2012 30s
B SA DB Press on SB 3 12-10-8 2020 30s
B1 SB Hamstring Curl 3 10-15 2020 30s
C SA DB Bent Over Row 3 12-10-8 3010 30s
C1 Cook Glute Bridge 3 10-15 2020 30s Tempo key – if the tempo is 2-0-2-1 you will lower the weight to a count of 2 seconds, you will not pause at the bottom (0), you will lift the weight to a count of 2 and you will pause for 1 second at the top of the lift.
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Strength – F2
# Exercise sets reps tempo Rest
A BG Pulldown or Chin Up 3 8-12 2020 30s
A1 DB Stiff Legged Deadlift 3 10 3011 30s
B DB Push Up to Row 3 8ea 2020 30s
B1 BG Cross Under 3 15 2020 30s
C Squat Lateral with Foot on SB
3 8ea 2010 30s
C1 BG ½ Kneeling Lateral Push 3 15ea Steady 30s Tempo key – if the tempo is 2-0-2-1 you will lower the weight to a count of 2 seconds, you will not pause at the bottom (0), you will lift the weight to a count of 2 and you will pause for 1 second at the top of the lift.
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Strength – S1
# Exercise sets reps tempo Rest
A Rear Foot Elevated (RFE)Split Squat
3 4-6 2010 60s
A1 BG Standing Hip Block 3 10 each
3011 60s
B SB Push Up to Knee Tuck 3 10-15 2020 60s
B1 Glider Squat Lateral 3 8-10 2020 60s
C Contra DB Row 3 6-8 2011 60s
C1 MB Burpee 3 10 Quick 60s Tempo key – if the tempo is 2-0-2-1 you will lower the weight to a count of 2 seconds, you will not pause at the bottom (0), you will lift the weight to a count of 2 and you will pause for 1 second at the top of the lift.
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Strength – S2
# Exercise sets reps tempo Rest
A DB Clean 3 4-6 2010 60s
A1 BG Standing Press 3 10 20X1 60s
B Chin Up or BG Pulldown 3 8-12 2011 60s
B1 SB Pike 3 10-15 2020 60s
C BG Contra Squat & Row 3 6-8 2011 60s
C1 DB SA Squat to Press 3 6ea 2011 60s Tempo key – if the tempo is 2-0-2-1 you will lower the weight to a count of 2 seconds, you will not pause at the bottom (0), you will lift the weight to a count of 2 and you will pause for 1 second at the top of the lift.
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Strength – P1
# Exercise sets reps Tempo Rest
A DB Clean 3 4-6 2010 60s
A1 Contra BG Squat to Press 3 8ea 20X1 60s
B BG Squat Jump + Row 3 8-12 2011 60s
B1 Plyo Push Up 3 10-15 2020 60s
C Low Staggered Stance Line Hop
3 15 each
Quick 60s
C1 SL DB Stiff Legged Deadlift
3 8 each Quick 60s
Tempo key – if the tempo is 2-0-2-1 you will lower the weight to a count of 2 seconds, you will not pause at the bottom (0), you will lift the weight to a count of 2 and you will pause for 1 second at the top of the lift.
UGT: STRENGTH TRAINING FOR GOALIES 18
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Strength – P2
# Exercise sets reps tempo Rest
A Single Leg Squat to Tap 3 4-6 2010 60s
A1 DB Press with Hip Drive on SB
3 6-8 20X0 60s
B Squat Jump to Lateral Hop to Squat Jump
3 10 Quick 60s
B1 Chin Up or BG Alternate Pulldown
3 6 each
2011 60s
C Knee Recoveries 3 8 each
Quick 60s
C1 SB Single Leg Twister 3 8 each
60s
Tempo key – if the tempo is 2-0-2-1 you will lower the weight to a count of 2 seconds, you will not pause at the bottom (0), you will lift the weight to a count of 2 and you will pause for 1 second at the top of the lift.
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STRENGTH TRAINING EXERCISES
Strength – M1
Push Up w Hands on SB
DB Bent Over Row
VIDEO
: GOALIE
STREN
GTH
#1
Split Squat w Toe at Wall
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Glute Bridge
Squat Lateral
Seated Shoulder Blade Squeeze
Strength – M2
DB Press on Stability Ball
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Bungee or Cable Pulldown
Squat to Tap (with Assistance)
Side Lying Clamshell
Sumo Squat
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Dumbell Reverse Fly
Strength – F1
DB Front Squat to Tap
SA BG Standing Pec Fly
VIDEO
: GOALIE STREN
GTH
#2
SB Hamstring Curl
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SA DB Bent Over Row
Cook Glute Bridge
Strength – F2
BG Pulldown or Chin Up
DB Stiff Legged Deadlift
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DB Push Up to Row
BG Cross Under
Squat Lateral w Foot on SB
BG ½ Kneeling Lateral Push
Strength – S1
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RFE Split Squat
BG Standing Hip Block
SB Push Up to Knee Tuck
VIDEO
: GOALIE STREN
GTH
#3
Glider Squat Lateral
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Contra DB Row
MB Burpee
Strength – S2
DB Clean
BG Standing Press
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Chin Up or BG Pulldown
SB Pike
BG Contra Squat & Row
DB SA Squat to Press
Strength – P1
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DB Clean
Contra BG Squat to Press
BG Squat Jump + Row
Plyo Push Up
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Low Staggered Stance Line Hop
SL DB Stiff Legged Deadlift
Strength – P2
Single Leg Squat to Tap
DB Press with Hip Drive on SB
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Squat Jump to Lateral Hop to Squat Jump
Chin Up or BG Alternate Pulldown
Knee Recoveries
SB Single Leg Twister
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TRAINING CALENDARS
Weekly Training Schedule Phase #1 – Movement Phase – OFF‐SEASON Goals of the Movement Phase:
WK #1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
ST–M1 OFF ST–M2 OFF ST‐M1 OFF ST‐M2
Core 1 OFF Core 1 OFF Core 1 OFF Core 1
Mob 1 Mob 2 Mob 1 Mob 2 Mob 1 OFF Mob 2
WK #2 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
OFF ST‐M1 OFF ST‐M2 OFF ST‐M1 OFF
OFF Core 2 OFF Core 2 OFF Core 2 OFF
Mob 3 Mob 1 Mob 2 Mob 3 Mob 1 Mob 2 OFF
WK #3 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
ST‐M2 OFF ST‐M1 OFF ST‐M2 OFF ST‐M1
Core 1 OFF Core 2 OFF Core 1 OFF Core 2
Mob 3 Mob 1 Mob 2 Mob 3 Mob 1 OFF Mob 2
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Weekly Training Schedule
Phase #2 – Functional Phase – OFF‐SEASON Goals of the Functional Phase:
WK #4 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
OFF ST‐F1 SP 1 ST‐F2 OFF ST‐F1 OFF
OFF Core 3 OFF Core 4 OFF Core 3 OFF
Mob 3 Mob 1 Mob 2 Mob 3 Mob 1 Mob 2 OFF
WK #5 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
ST‐F2 SP 2 ST‐F1 OFF ST‐F2 OFF ST‐F1
Core 3 Core 4 Core 3 OFF Core 4
Mob 3 Mob 1 Mob 2 Mob 3 Mob 1 OFF Mob 2
WK #6 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
OFF ST‐F2 SP 3 ST‐F1 OFF ST‐F2 OFF
OFF Core 3 OFF Core 4 OFF Core 3 OFF
Mob 3 Mob 1 Mob 2 Mob 3 Mob 1 Mob 2 Mob 3
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Weekly Training Schedule Phase #3 – Strength Phase – OFF‐SEASON Goals of the Strength Phase:
WK #7 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
ST‐S1 SP 1 ST‐S2 SP 2 ST‐S1 OFF ST‐S2
Core 5 OFF Core 6 OFF Core 5 OFF Core 6
Mob 2 OFF Mob 3 OFF Mob 4 OFF Mob 2
WK #8 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
OFF ST‐S1 SP 3 ST‐S2 SP 4 ST‐S1 OFF
OFF Core 5 OFF Core 6 OFF Core 5 OFF
Mob 3 Mob 4 OFF Mob 2 Mob 3 OFF Mob 4
WK #9 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
ST‐S2 SP 2 ST‐S1 SP 3 ST‐S2 OFF ST‐S1
Core 6 OFF Core 5 OFF Core 6 OFF Core 5
Mob 2 OFF Mob 3 Mob 4 OFF Mob 2 Mob 3
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Weekly Training Schedule Phase #4 – Power Phase – OFF‐SEASON Goals of the Strength Phase:
WK #10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
SP 1 ST–P1 SP 2 ST‐P2 SP 3 ST‐P1 OFF
Core 7 OFF Core 8 OFF Core 7 OFF OFF
OFF Mob 1 Mob 2 OFF Mob 3 Mob 4 OFF
WK #11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
ST‐P2 SP 4 ST‐P1 SP 5 ST‐P2 OFF ST‐P1
Core 8 OFF Core 7 OFF Core 8 OFF OFF
Mob 1 Mob 2 OFF Mob 3 Mob 4 OFF Mob 1
WK #12 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
SP 6 ST‐P2 SP 4 ST‐P1 SP 5 ST‐P2 OFF
Core 7 OFF Core 8 OFF Core 7 OFF OFF
Mob 2 OFF Mob 3 Mob 4 OFF Mob 1 OFF
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Weekly Training Schedule Phase #1 – Movement Phase – IN‐SEASON Goals of the Movement Phase:
WK #1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
SP 1 ST‐M1 OFF ST‐M2 SP 2 OFF OFF
Core 1 OFF Core 1 OFF Core 1 OFF OFF
Mob 1 Mob 2 Mob 1 Mob 2 Mob 1 OFF Mob 2
WK #2 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
SP 1 ST‐M1 OFF ST‐M2 SP 2 OFF OFF
Core 1 OFF Core 1 OFF Core 1 OFF OFF
Mob 1 Mob 2 Mob 1 Mob 2 Mob 1 OFF Mob 2
WK #3 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
SP 1 ST‐M1 OFF ST‐M2 SP 2 OFF OFF
Core 2 OFF Core 2 OFF Core 2 OFF OFF
Mob 1 Mob 2 Mob 1 Mob 2 Mob 1 OFF Mob 2
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Weekly Training Schedule Phase #2 – Functional Phase – IN‐SEASON Goals of the Functional Phase:
WK #4 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
SP 3 ST‐F1 OFF ST‐F2 SP 4 OFF OFF
Core 2 OFF Core 2 OFF Core 2 OFF OFF
Mob 2 Mob 3 Mob 2 Mob 3 Mob 2 OFF Mob 3
WK #5 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
SP 3 ST‐F1 OFF ST‐F2 SP 4 OFF OFF
Core 3 OFF Core 3 OFF Core 3 OFF OFF
Mob 2 Mob 3 Mob 2 Mob 3 Mob 2 OFF Mob 3
WK #6 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
SP 3 ST‐F1 OFF ST‐F2 SP 4 OFF OFF
Core 3 OFF Core 3 OFF Core 3 OFF OFF
Mob 2 Mob 3 Mob 2 Mob 3 Mob 2 OFF Mob 3
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Weekly Training Schedule Phase #3 – Strength Phase – IN‐SEASON Goals of the Strength Phase:
WK #7 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
SP 5 ST‐S1 OFF ST‐S2 SP 6 OFF OFF
Core 4 OFF Core 4 OFF Core 4 OFF OFF
Mob 3 Mob 4 Mob 3 Mob 4 Mob 3 OFF Mob 4
WK #8 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
SP 5 ST‐S1 OFF ST‐S2 SP 6 OFF OFF
Core 4 OFF Core 4 OFF Core 4 OFF OFF
Mob 3 Mob 4 Mob 3 Mob 4 Mob 3 OFF Mob 4
WK #9 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
SP 5 ST‐S1 OFF ST‐S2 SP 6 OFF OFF
Core 5 OFF Core 5 OFF Core 5 OFF OFF
Mob 3 Mob 4 Mob 3 Mob 4 Mob 3 OFF Mob 4
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Weekly Training Schedule Phase #4 – Power Phase – IN‐SEASON Goals of the Strength Phase:
WK #10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
SP 1 ST‐P1 OFF ST‐P2 SP 2 OFF OFF
Core 5 OFF Core 5 OFF Core 5 OFF OFF
Mob 1 Mob 2 Mob 3 Mob 4 Mob 1 OFF Mob 2
WK #11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
SP 3 ST‐P1 OFF ST‐P2 SP 4 OFF OFF
Core 6 OFF Core 6 OFF Core 6 OFF OFF
Mob 3 Mob 4 Mob 1 Mob 2 Mob 3 OFF Mob 4
WK #12 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
SP 5 ST‐P1 OFF ST‐P2 SP 6 OFF OFF
Core 6 OFF Core 6 OFF Core 6 OFF OFF
Mob 1 Mob 2 Mob 3 Mob 4 Mob 1 OFF Mob 2
UGT: STRENGTH TRAINING FOR GOALIES
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39
ABOUT THE COACH…
Maria Mountain, MSc is the owner of Revolution Sport Conditioning located in London, Ontario, Canada. Since starting out as a fitness coach in 1994, Maria has developed a reputation for helping athletes perform at the highest level in their chosen sport. She has shared her expertise with collegiate athletes as the head strength coach to both men’s and women’s hockey, basketball, volleyball and track
and field teams. You have seen some of Maria’s clients competing at the Olympics, in the NHL, MLB, AHL and CFL. Her career highlights include watching her client Andy McDonald hoist the Stanley Cup for the Anaheim Ducks and seeing Jeff Francis pitch for the Colorado Rockies in the World Series final. Her goal is to help athletes perform and win at the very highest level by designing effective training systems that will also reduce the athlete’s risk of injury leading to a long and productive career.
www.revolutionconditioning.com www.hockeytrainingpro.com www.urbanfitnesscoach.com