strength - ultimate goalie training 2.0

UGT: STRENGTH TRAINING FOR GOALIES 2

www.ultimategoalietraining.comMaria L. Mountain ©2009

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

http://www.revolutionconditioning.com/

mailto:[email protected]



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.



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



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



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



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



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.

UGT: STRENGTH TRAINING FOR GOALIES

www.ultimategoalietraining.com Maria L. Mountain ©2009

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



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.



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.



Strength – M2


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




Strength – F1


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.



Strength – F2


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.



Strength – S1


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.



Strength – S2


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.



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




Strength – P2


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




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



Glute Bridge

Squat Lateral

Seated Shoulder Blade Squeeze

Strength – M2

DB Press on Stability Ball



Bungee or Cable Pulldown

Squat to Tap (with Assistance)

Side Lying Clamshell

Sumo Squat



Dumbell Reverse Fly

Strength – F1

DB Front Squat to Tap

SA BG Standing Pec Fly

VIDEO

: GOALIE STREN

GTH

#2

SB Hamstring Curl



SA DB Bent Over Row

Cook Glute Bridge

Strength – F2

BG Pulldown or Chin Up

DB Stiff Legged Deadlift



DB Push Up to Row

BG Cross Under

Squat Lateral w Foot on SB

BG ½ Kneeling Lateral Push

Strength – S1



RFE Split Squat

BG Standing Hip Block

SB Push Up to Knee Tuck

VIDEO

: GOALIE STREN

GTH

#3

Glider Squat Lateral



Contra DB Row

MB Burpee

Strength – S2

DB Clean

BG Standing Press



Chin Up or BG Pulldown

SB Pike

BG Contra Squat & Row

DB SA Squat to Press

Strength – P1



DB Clean

Contra BG Squat to Press

BG Squat Jump + Row

Plyo Push Up



Low Staggered Stance Line Hop

SL DB Stiff Legged Deadlift

Strength – P2

Single Leg Squat to Tap

DB Press with Hip Drive on SB



Squat Jump to Lateral Hop to Squat Jump

Chin Up or BG Alternate Pulldown

Knee Recoveries

SB Single Leg Twister



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


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


ST‐M2 OFF ST‐M1 OFF ST‐M2 OFF ST‐M1





Weekly Training Schedule

Phase #2 – Functional Phase – OFF‐SEASON Goals of the Functional Phase:


OFF ST‐F1 SP 1 ST‐F2 OFF ST‐F1 OFF


Mob 3 Mob 1 Mob 2 Mob 3 Mob 1 Mob 2 OFF


ST‐F2 SP 2 ST‐F1 OFF ST‐F2 OFF ST‐F1

Core 3 Core 4 Core 3 OFF Core 4



OFF ST‐F2 SP 3 ST‐F1 OFF ST‐F2 OFF


Mob 3 Mob 1 Mob 2 Mob 3 Mob 1 Mob 2 Mob 3



Weekly Training Schedule Phase #3 – Strength Phase – OFF‐SEASON Goals of the Strength Phase:


ST‐S1 SP 1 ST‐S2 SP 2 ST‐S1 OFF ST‐S2


Mob 2 OFF Mob 3 OFF Mob 4 OFF Mob 2


OFF ST‐S1 SP 3 ST‐S2 SP 4 ST‐S1 OFF


Mob 3 Mob 4 OFF Mob 2 Mob 3 OFF Mob 4


ST‐S2 SP 2 ST‐S1 SP 3 ST‐S2 OFF ST‐S1


Mob 2 OFF Mob 3 Mob 4 OFF Mob 2 Mob 3



Weekly Training Schedule Phase #4 – Power Phase – OFF‐SEASON Goals of the Strength Phase:


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


ST‐P2 SP 4 ST‐P1 SP 5 ST‐P2 OFF ST‐P1


Mob 1 Mob 2 OFF Mob 3 Mob 4 OFF Mob 1


SP 6 ST‐P2 SP 4 ST‐P1 SP 5 ST‐P2 OFF


Mob 2 OFF Mob 3 Mob 4 OFF Mob 1 OFF



Weekly Training Schedule Phase #1 – Movement Phase – IN‐SEASON Goals of the Movement Phase:


SP 1 ST‐M1 OFF ST‐M2 SP 2 OFF OFF













Weekly Training Schedule Phase #2 – Functional Phase – IN‐SEASON Goals of the Functional Phase:


SP 3 ST‐F1 OFF ST‐F2 SP 4 OFF OFF













Weekly Training Schedule Phase #3 – Strength Phase – IN‐SEASON Goals of the Strength Phase:


SP 5 ST‐S1 OFF ST‐S2 SP 6 OFF OFF













Weekly Training Schedule Phase #4 – Power Phase – IN‐SEASON Goals of the Strength Phase:


SP 1 ST‐P1 OFF ST‐P2 SP 2 OFF OFF











UGT: STRENGTH TRAINING FOR GOALIES

www.ultimategoalietraining.com Maria L. Mountain ©2009

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



http://www.hockeytrainingpro.com/

http://www.hockeytrainingpro.com/

http://www.urbanfitnesscoach.com/

strength - ultimate goalie training 2.0

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