GSBB Weekly Summer Workout Program - Full Body

[fiveholegoalie]

GSBB Weekly Summer Workout Program - Full Body

© Bandits Goalie School - 2008

Bandits has received several requests to put together a weekly "full body" workout for it's board members and visitors.

Below you'll find a full body workout with 4 phases. Each phase correlates with the progression of the training routine throughout the spring and summer months which will lead you into the start of the 2008/09 season.

Phase 1: April - May

Phase 2: June

Phase 3: July

Phase 4: August



We recommend you workout hard each day however take days off during the week to rest and rebuild your muscles. On off days we suggest you take a look at our strength and conditioning workout program at: http://www.goaliestore.com/board/ban...g-workout.html

Please refer to the individual sheets below. Print them off individually and use them at your convenience this spring and summer. Remember to make several copies of each phase so you can put them in a binder and take them with you to the gym. By tracking your weight strength, heart rate and running speed/mile time throughout the next 5 months, you'll begin to see what you're accomplishing in the gym!

Phase 1:


Phase 2:


Phase 3:


Phase 4:


Good Luck!

To learn more about Bandits Goalie School, go to: Bandits Goalie Camp - Learn to Rob the Shooters Blind!

[handleyj]

So I am determined to follow this program to get ready for Jr camps.

I have never really had a program to follow so this will be 'fun'.

Day 1 Started with Phase 2.

Liked the workout, my HS gym had all of the equipment. So that was good. Workout felt like it worked my legs really well, which was what Day 1 was. My legs are sore today and I feel that this is a good thing.

What I liked was that not all the exercise are machine based. This allows for a more practicle way to build the muscles. A machine just works the intended muscles whil free weights use the muscles that would be used in game play to do the task.

Had some troubles finding what weight to use at the beginning but that just required a little fooling around and tryng different weights out.

Off to do Day 2.

I will also do the some wind sprints and the foot work drill. found in this section.

[fiveholegoalie]

Originally Posted by handleyj

So I am determined to follow this program to get ready for Jr camps.

I have never really had a program to follow so this will be 'fun'.

Day 1 Started with Phase 2.

Liked the workout, my HS gym had all of the equipment. So that was good. Workout felt like it worked my legs really well, which was what Day 1 was. My legs are sore today and I feel that this is a good thing.

What I liked was that not all the exercise are machine based. This allows for a more practicle way to build the muscles. A machine just works the intended muscles whil free weights use the muscles that would be used in game play to do the task.

Had some troubles finding what weight to use at the beginning but that just required a little fooling around and tryng different weights out.

Off to do Day 2.

I will also do the some wind sprints and the foot work drill. found in this section.

Handleyj:

Just wanted to check back in and see how your summer work out program went?

How did you Jr tryouts go?

Please, I'm interested to hear your update.....

[handleyj]

summer work out went really well

I feel that the work out program was a really well balanced one that worked all of the necessary parts of my game. I was on the ice every day coaching so I was able to have a fairly consistent benchmark. Specifically I felt that "rocking up" or two pad recoveries became so much easier.

University Varsity tryouts start next week so I will keep you informed