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Maria L. Mountain, MSc, CEPCertified Exercise Physiologist

Founder

www.HockeyTrainingPro.comRevolution Sport Conditioning London, ON

www.revolutionconditioning.com Hockeypro.help@gmail.com

WARNING There is inherent danger with any new exercise program. This program is provided for

illustrative purposes only. You should consult your health care provider before starting or changing yourexercise routine. Serious injury or death could occur.

Consult with a qualified fitness professional to show you proper form for each exercise.

Join Us in the Members Only ShutOut Lounge

https://www.facebook.com/groups/ShutoutLounge/

The member’s only lounge for goalies in the ShutOut Academy. Show us your new set up, ask abouttechnique, motivate other goalies, tell us about your successes and of course, ask any questions about

your training.

#OneDayBetter #NoWhiningAllowed

July 2016 Welcome to phase three of your off-season. If you didn’t stick to the schedule in the last phase or if you are just joining now, then you better not not try to jump right in here. Go back and do at least 10-days of solid training from the May

2016 workouts, then 10-days of the solid training from the June 2016 workouts.

I know you are keen to get going and if you are just joining now, you probably feel a little panicked because you are a bit behind, but don’t worry, just follow the advice and we will get you there.

You cannot make up for lost time by charging ahead, in fact trying to do so will not only make you slower, it will also put you at risk of injury and you don’t want that with tryout and training camps starting in a few months.

��Have questions about technique?

Don’t have a piece of equipment?

Need Advice?

Hop on ShutOut Lounge and we will look after you

If you email me directly, I will just copy and paste your email to the group!

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Training Schedule - July 2016

Your off-season schedule will continue with this Upper/Lower Split.

A few changes to note…

I want you to alternate between the June 2016 and the July 2016 mobility, speed and stamina routines, so one day you will do one, the

next day the other.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Strength LB Strength UB Option Strength LB Strength UB Option Off

Stamina Speed Stamina Speed Off

Mobility Mobility Mobility Mobility Mobility Mobility (optional) Off

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Workout Log Pages

Print out the following pages, three hole punch them & put them in a Training Binder

This is an example of how to fill out yourweekly workout log.

Week 1 Record Dates BelowMobility July 1st July 2nd

Strength UB July 2nd

Strength LB July 1st July 2nd

Stamina July 1st

Speed

Exercise/Date July 1st July 4th

ADB Squat Lateral 3x8ea 2011

8/20lbs 8/30lbs 8/35lbs

8/25lbs 8/35lbs 8/40lbs

A1Side Plank + Leg Lift 3x8ea (add 2 reps each week) 1011

8 each 8 each 8 each

A2Deep Squat + KB Pres 2x5e 2012

5/30lbs 5/35lbs

Example

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Workout Log PagesWeek 1 Record Dates Below

Mobility

Strength UB

Strength LB

Stamina

Speed

Week 2

Mobility

Strength UB

Strength LB

Stamina

Speed

Week 3

Mobility

Strength UB

Strength LB

Stamina

Speed

Week 4

Mobility

Strength UB

Strength LB

Stamina

Speed

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Mobility - July 2016Alternate between this mobility and the May 2016 Mobility routine.

Exercise/Date

1 Lax on foot 60 seconds each

2 Lax on Lats 30 seconds each

3Lax on Glutes Get up high 30 seconds each

4 FR on Adductors 30 seconds each

5 1/2 Kneeling Groin + Rock Back 10ea

6Side Lying T-Spine Rotation 3ea - breathe 4:4:6

7

Hip Shift + Balance 3ea - hold 5 seconds keep breathing

8Low Spiderman Crawl Forward and Back

9 Under Hurdle Hip Stretch 5 each - slowly

10Single Knee Balance Hip IR/ER 5 each leg, each way

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Strength LB - July 2016Exercise/Date

ASL Squat To Tap 3x4ea 20X1

A1Low Pallof Press 3x15ea X1X1

A2DB 1/2 Squat Jump (no more than 15lbs)

BSA DB Snatch 3x 4ea Expl

B1BG Resisted Lateral Hop + Quick Step 3x4ea Quick - smooth transitions, stay low

B2

Standing Hip Circles - ball behind knee 3x5 each way Slowly - like your leg is in a pail of honey

CGlider Squat Lateral 3x6ea X1X1

C1Supine 90/90 Hip IR/ER 3x8ea 2121

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Strength UB - July 2016

Exercise/Date

AInline Kneeling Chop 3x6ea X1X1

A1Inline Kneeling Lift 3x6ea X1X1

A2

Side Plank - Off Top Leg 3x (3x10s each side) Do all 3 on one side first and then the other

BSA DB Incline Press 3x6-4-4ea X2X2

B1DB Bear Position Row 3x6-4-4ea X0X2

B2Goalie Passing Drill 3x15ea 1111

CPull Up 3x4 (add weight if it is too easy 2011

C1

1/2 Kneeling Rotary MB Pass To Wall 3x8ea Fast + Powerful

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Stamina - July 2016Do 3 sets of your “B” Superset.

Exercise/DateA Do a full Dynamic Warm Up first

B

6MH Around - Thru - Over Go for 15s on 30s rest X 4

Alternate your starting direction each 15s rep

C

300yd Shuttle Run.

Do one 300yd shuttle runs. Rest for 120s and then go on to B2.

D2MH Over & Back Go for 10s on: 20s rest X 6

REST for 2-minutes and then start again at B.

WARNING! If you have not sprinted in over a year, then start this one at an 80% run - don’t worry about going full out until you have done the workout at least 4 times, and even then be careful. You are at a high risk of tearing your hamstring, quad, hip flexor or Achilles' tendon - and I don’t mean ‘tweak’ them, I mean TEAR them.

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Speed- July 2016Do 3 sets of your B Superset. Remember the key is to go as quickly as you can with perfect form. Actively work on being explosive, getting a quick, powerful push. Be

aware of your body position - square shoulders, glove/blocker hand positioning.

Exercise/DateA Start with your dynamic warm up

BSquat Jump + Lateral Hop 3 each

B1 Reaction Ball Off Wall 10 throws

B2

Double Knee Recovery + 2 Lateral Shuffles 2 each way (do not smash back down to your knees) Expl

B3

Kneeling Shimmy with Rotary Stability 4ea Quick little shuffles

B4

Side Plank + Rotation 3x20s on each side Keep everything together as you rotate

B5

Knee Recovery, Lateral Shuffle & Back 3ea

B6

Soccer Ball Dribble with Feet 60s You have probably done this before at some point, but you are going to try and keep a soccer ball (or any ball) off the ground using just your feet for as long as you can

Rest 120 seconds between circuits

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Forget workouts that take 90-minutes or more by the time you drive back and forth to the gym. You don’t have the time to train like a pro, but you sure want to play more

like one. This is the program for you.

Quick goalie specific workouts that you can do at homein under 40-minutes.

This one also makes a perfect in-season training program for elite goalies

Learn more here

Is your in-season training helping you gain speed and power, or is it just adding more fatigue to your

already exhausted hips, back, and knees?

It’s no secret that it’s tough to balance everything during the season, and the last thing you want to be doing is wasting time on workouts that will only make you less

effective.

In the IN-SEASON GOALIE SOLUTION learn how to keep your edge all season long.

Learn more here

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Training Schedule - July 2016

About the CoachWhether she’s training Olympic Gold Medalists, kids at hockey camps, or Stanley Cup champs, Maria Mountain has one goal: to help athletes live their dreams. After earning her MSc in Kinesiology, Maria helped heal injured athletes at Fowler Kennedy SportMedicine Clinic, trained varsity teams at the University of Western Ontario, and finally landed her dream job as head coach at a huge training centre. She was learning every day, but the biggest lesson was the hardest to swallow: the big box fitness industry was more about profits than people.

Unhappy with the way things were, Maria opened her own gym in London, Ontario in 2005. At Revolution Sport Conditioning, Maria designs quality training programs for top-notch athletes – like Stanley Cup Winner Andy McDonald and Olympic Gold Medalists Scott Moir and Tessa Virtue – and works with plenty of amateurs who just want to train like pros. Online, Maria helps hockey players around the world win more games with fewer injuries at HockeyTrainingPro.com. When she’s not chugging beer from the Stanley Cup (true story!), Maria can be found running, skiing, or riding her Honda CBR in and around London.