Professional/Tried and True Goalie Specific Workout?

[Masked_Warrior]

Anyone have anything for me? I'm looking for the best info I can find and the one that will beat my butt into top goeltending shape. I'm looking for off ice training. Anyone who plays minor/high level/high school hockey have a goalie specific workout they would like to post? I'd like something very specific, exercises, reps, stretches cardio, any information that would help me. I am willing to work as hard as the pros do I'm just short on the info I need. I'm just looking for something that is professional and known to work, such as an NHL program, minor program or high level junior hockey program, anything. Thankyou for your help in advance.

[Ryeno42]

P90X

That will pretty much do it.

[RichMan]

Originally Posted by Ryeno42

P90X

That will pretty much do it.

I quite agree, if you cannot get to a sports specific coach/center, the P90X program will whip your *** in shape. Just don't ignore the nutrition program and you don't have to subject yourself to the supplements products. Simply eat right, smart and stay disciplined.

R.

[rony]

I was thinking about getting P90X, but I will just use what I have seen to develop my own program.

[Scipio]

Goalie Off-Ice

[Masked_Warrior]

This is good but P90X is out cause I dont want to have to shell out the dough. Anything else?

[HermanTheGoalie]

The Px90 should be out because all it does is get you "beach fit" which is nothing like hockey fit.

just go:

M: warmup 20 min plyometrics, 3 weighted core, 2 shoulders, 1 chest 1 back
W: warmup 20 min plyo, 3 weighted core, 3 legs, one lower leg
F: warmup 20 min plyo, 3 weighted core, 2 legs, 2 upper body

Start off doing lower weight with 12-15 reps, then after a month go higher weight 10-12 reps, after another month go higher weight 8-10 reps.

If you're fat do 20 minutes of sprints every day you're not lifting, and if you're not stay active by playing hockey or whatever on your off days, maybe run a mile. Include supersetting in your workouts, i.e. do a rep of your core, then a rep of your lower or upper body.

It sounds like you're inexperienced with an off-ice program so don't go into it with a rambo mentality or you'll liable to get an overuse injury or get burned out quickly.

Edit: don't use benches or machines. All free weights and substitute benches with plyo balls.

[Masked_Warrior]

Originally Posted by HermanTheGoalie

The Px90 should be out because all it does is get you "beach fit" which is nothing like hockey fit.

just go:

M: warmup 20 min plyometrics, 3 weighted core, 2 shoulders, 1 chest 1 back
W: warmup 20 min plyo, 3 weighted core, 3 legs, one lower leg
F: warmup 20 min plyo, 3 weighted core, 2 legs, 2 upper body

Start off doing lower weight with 12-15 reps, then after a month go higher weight 10-12 reps, after another month go higher weight 8-10 reps.

If you're fat do 20 minutes of sprints every day you're not lifting, and if you're not stay active by playing hockey or whatever on your off days, maybe run a mile. Include supersetting in your workouts, i.e. do a rep of your core, then a rep of your lower or upper body.

It sounds like you're inexperienced with an off-ice program so don't go into it with a rambo mentality or you'll liable to get an overuse injury or get burned out quickly.

Edit: don't use benches or machines. All free weights and substitute benches with plyo balls.

could you write out an exmple for one day? Like all the exercises and stuff, I'm a little confused.

Thanks.

[sloth2946]

Originally Posted by Scipio

Goalie Off-Ice

This is pretty generic but not bad at all!

As for that other workout above...don't bother. Not sport specific. That is to create beach muscles, not functional muscles.

[shutout35]

Here is my workout this summer. It's pretty challenging, but I'm going to try to stick to it!

· Monday (Chest/Biceps/Shoulders)
o Bench press
o Hammer curls
o Dumbbell flies
o Butterfly press
o Dumbbell curls
o Rear deltoid flies
o Lateral cable raises
· Tuesday (Speed/Body Weight Work)
o 200* crunches (4 sets of 50)
o 100** pushups (4 sets of 25)
o 5 circuits***
o 5 sets of plyos****
o 15 wind sprints
· Wednesday (Triceps/Back/Legs)
o Behind the neck triceps extensions
o Triceps pushdowns
o Dips
o Behind the neck pull downs
o Front pull downs (close hands)
o Front pull downs (hands far apart)
o Leg extensions
o Calf raises
o Squats
· Thursday (Endurance)
o 3-5 mile run
o 5 mile bike ride
· Friday
o Off
· Saturday (Speed/Explosiveness)
o 8 circuits
o 8 sets of plyos
o 20 wind sprints
· Sunday
o Off

*Start out at 200; add extra 5 crunches per set per week
**Start out at 100; add extra 5 pushups per set per week
***1 circuit consists of 10 jumping jacks, 10 squat thrusts (burpees), 10 pushups, 10 situps, and 10 frog jumps
****1 plyo set consists of lunges, side lunges, skating stride bounds, 2-foot jump for distance, and lunge jumps over a distance of 30 yards

[JohnnyOne]

Originally Posted by sloth2946

This is pretty generic but not bad at all!

As for that other workout above...don't bother. Not sport specific. That is to create beach muscles, not functional muscles.

I would partially disagree with this statement.

Actually, the P90X workout is not an easy workout and is based on mostly body weight exercises and muscle confusion. I would place good money on the idea that most of the people on this board would struggle or at least be challenged in completing the workouts in this program.

Although is is not a goalie or hockey specific program, it does address all aspects of physical conditioning including plyometrics and advanced flexibility. The P90X program includes a nutritional guide and really it is geared to weight loss. However, that being said, the workouts are intense and difficult it you put the effort into them and will get you in kick *** shape.

I would find it hard to believe that anyone would not benifit athletically from this program.

That being said, the biggest problem with it is what to do after the 90 days. However, most body weight programs will give you the same cardiovascular conditioning and muscle strenght, just not the beach look.

I don't think this program would be good during hockey season because it is demanding and could cause overtraining or exhaustion.

If you are a person who is overweight and wants a quick way to get into great shape and use that as a starting point ( and you have 90 days to commit) than the P90X is a great product.

[sloth2946]

Originally Posted by JohnnyOne

I would partially disagree with this statement.

Actually, the P90X workout is not an easy workout and is based on mostly body weight exercises and muscle confusion. I would place good money on the idea that most of the people on this board would struggle or at least be challenged in completing the workouts in this program.

Although is is not a goalie or hockey specific program, it does address all aspects of physical conditioning including plyometrics and advanced flexibility. The P90X program includes a nutritional guide and really it is geared to weight loss. However, that being said, the workouts are intense and difficult it you put the effort into them and will get you in kick *** shape.

I would find it hard to believe that anyone would not benifit athletically from this program.

That being said, the biggest problem with it is what to do after the 90 days. However, most body weight programs will give you the same cardiovascular conditioning and muscle strenght, just not the beach look.

I don't think this program would be good during hockey season because it is demanding and could cause overtraining or exhaustion.

If you are a person who is overweight and wants a quick way to get into great shape and use that as a starting point ( and you have 90 days to commit) than the P90X is a great product.

There is a distinct difference between 'in shape' and 'in hockey shape'.

The workout you mention while, maybe difficult, will not train you as you need to be trained to play hockey or be a goalie. It will lack in areas such as core, stability and explosiveness training. Not to mention O2 reuptake. It is more designed to get someone to 'look' good, not necessarily perform in the context of hockey. Will it help, sure. But is it a hockey/goalie specific training regimen??? Not at all.

Shutout35's workout is a hockey workout and a pretty damned good one.

[Deezer]

My training program:

MONDAY:
AM:
*30 min bike
*Sit-ups 3x20
*Squats (2x5 50% (of maximum weight), 1x5 70%, 1x3 80%, 1-2-1-2-1 90%)
*Single leg raises 3x8
*Back extension3x12
*Seated hip aDduction3x10
*Seated hip aBduction 3x10
*Calf raises 3x20
*Bench press 3x10
*Seated twist 3x20 (sit on a bench with a weight in your hands (I use 20 or 25 kg) when legs go left, upper body go right)

OR

This routine: GoaliePro.com

PM:
*45 min intervall spinning (bike) class
*30 min stretching

TUESDAY
AM:
*45 min plyos

PM:
*30 min intervall spinning class
*30 min stretching

WEDNESDAY
AM:
*30 min bike
*Sit-ups 3x20
*Cleans 2x3 50%, 1x3 70%, 1x2 80%, 1-2-1-2-1 90%
*Bench press 3x10
*Behind the neck triceps extensions 3x15
*Seated twist 3x20
*Barbell curls 3x10
*Butterfly press 3x10
*Wrist curl 3x20
*Behind neck press 3x10
*Upright row 3x10

PM:
*30 min intervall spinning class
*30 min stretching

THURSDAY:
AM:
*45 min plyos
*30 min stretching

PM:
*Power yoga class

FRIDAY:
AM:
*45 min plyos

PM:
*30 min bike
*Sit-ups 3x20
*Dead-lifts 3x10
*Bench press 3x10
*Behind the neck triceps extensions 3x15
*Seated twist 3x20
*Squats 2x3 50%, 1x3 70%, 1x2 80%, 1-2-1-2-1 90%
*Barbell curls 3x10
*Back extensions 3x12
*Calf raises 3x20
*Wrist curls 3x20
*30 min stretching

SATURDAY & SUNDAY
*30 min stretching

The reason I'm doing spinning classes three days in a row is that my gym only has spinning those days and thursdays, which is the only day they have power yoga.
My goal is to play pro, and while I may not be born with the talent of some kids, I can atleast train as hard, or harder then them. That's up to no one but myself.
Any input is welcome

[snlsmith]

Originally Posted by sloth2946

...It will lack in areas such as core, stability and explosiveness training. Not to mention O2 reuptake. It is more designed to get someone to 'look' good, not necessarily perform in the context of hockey...

Actually, the P90X program (if thats the one you are referring to) has several workouts geared to working on the core and at least one on the explosiveness (Plyometrics). I am just surprised that many people seem to have experience with it. I didn't get quite as buff as some, but I did tone up quite a bit. I really need to get back to it, but have had some shoulder and elbow issues.

My only issue is that one person said it is good to use if you want to burn fat...It would be better to use one of their less stressful programs (or any one) if you do not work out regularly first. It is a VERY demanding program. I do agree that it is not something to do during the hockey season as your body need recovery time.

For those who have seen the infomercial, I am the stud in the purple shorts. I am in about 3-4 two second clips.

[Fade2Black]

Originally Posted by Masked_Warrior

I'm just looking for something that is professional and known to work, such as an NHL program, minor program or high level junior hockey program, anything. Thankyou for your help in advance.

Most (21 of 30) NHL teams use programs based on Olympic lifting. They've long been known to increase explosiveness (and vertical jump heights). They also don't have the truncated performance curve (~ 6 wks) that swiss/bosu/balance board training has.