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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

August 2016 Welcome to phase four of your Off-Season.

If you have been with us in the SOA all the way along - congratulations! Awesome job. You must be feeling great right now!

If you are feeling a little tired, that is okay. You have been working hard.

If you are feeling really tired and feeling like you are not getting recovery, even after your day off, then you should be looking to take 3 days in a row off this week. Now if you have a family trip planned to the lake next week and know that your training will

be a little interrupted, then you can wait until next week.

If you are just joining now or you did not keep up with your training last month, 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 one week of solid training from the June

2016 workouts, two weeks from the July 2016 workouts and THEN ease into these ones.

You cannot fast track by jumping in now, 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 - August 2016

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

A few changes to note…

I want you to alternate between the July 2016 and the August 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 August 1st August 2nd

Strength UB August 2nd

Strength LB August 1st August 2nd

Stamina August 1st

Speed

Exercise/Date August 1st August 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 - August 2016Alternate between this mobility and the July 2016 Mobility routine. If you have some stretches from past routines that you love, then go ahead and add them in. I am trying to make these modules do-able for

you on an almost daily basis, so I am trying to be very selective.

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 Tall Kneeling Hip IR 10ea, hold 3 seconds

6 Elevated Glute Stretch 45s each

7FRC Hip Flexor Foot On Wall 30-15-15-30s

8FRC 90/90 30-15-15-30s

9 Knee On Block Active IR 5x5s

10 Assisted Splits 30s each

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Strength LB - August 2016Exercise/Date

ADB or BB Clean 3x3 Explosive

A1 Knee Down Lateral Hop 3x3ea

A2SL 4-Way Hop 3x1 each direction (8 hops in total) Quick - with precision

BDepth Jump + Lateral Hop 3x 2ea Expl + Stick

B1

Lateral Hop + Lateral Raise 3x4ea X0X2

B23-Way MB Reach 3x3 each way 10X1 - really reach

CCriss Cross Apple Sauce 3x12ea X1X1

C11/2 Kneeling BG Reverse Crease Push 3x12ea X0X1

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Strength UB - August 2016

Exercise/Date

AGoalie Kneeling BG or Cable Press 3x6 X1X1

A1Goalie Kneeling MB Push Pass 3x6 X0X0

A2Side Plank 3x 90s each Only go as long as you can with perfect form - do not cheat -

BCable or BG Opening Step + Row 3x4ea X0X2

B1

Bear Crawl Forward and back 3x8 steps each way Steady

B2

3-Way Shoulder Figure 8s - Lateral, front, glove 3x5ea - each way Quick - but keep shoulders stable No shrugging

CChin Up - 1 and 1/2 3x4 (add weight if it is too easy) 2011

C1SL Rotary MB Pass To Wall 3x6ea - each leg Fast + Powerful

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

Exercise/DateA Do a full Dynamic Warm Up first

B

300yd Shuttle Run.

Do two 300yd shuttle runs

Rest for 120s between the reps

C

200yd Shuttle Run.

Do two 200yd shuttle runs

Rest for 90s between

D

100yd Shuttle Run.

Do two 100yd shuttle runs

Rest for 60s between

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- August 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

B

V Drill - 2-1-2-1 Start with 2 lateral hop over and back then do your V pivot, then do one lateral hop over and back, then do your V pivot, then 2 lateral hops over and back, then V pivot, then one lateral hop across and back, then V pivot - - that is one rep.

Rest for 30s - the do one rep starting on the other side

B1

Reaction Ball Off Wall or Partner Ball Toss Off Wall From Behind 10 throws

B2Easy - Medium - Hard Push 1 each way - Rest 30s between

B3

Cone Drill - accelerate to shuffle - accelerate to shuffle Start by shuffling 3 times between two cones that are only about 2 shuffles apart, then accelerate to the next pair of cones where you will shuffle between them two times, then accelerate to the next pair, where you will shuffle once and then finish with acceleration to last cone.

The pairs of cones will be about 5m apart Walk back and repeat

B4Glute Bridge March 10 ea 1011

B5 Flop To Lateral Hop 4 in total

B6

Soccer Ball Dribble with Feet 60s 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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August 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.