SOA July copy
ShutOut Academy
Maria L. Mountain, MSc, CEP Certified Exercise Physiologist Founder www.HockeyTrainingPro.com Revolution Sport Conditioning London, ON www.revolutionconditioning.com [email protected]
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 your exercise 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/
#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!
goalietrainingpro.com
All Rights Reserved Maria L. Mountain, MSc ©2016
The member’s only lounge for goalies in the ShutOut Academy. Show us your new set up, ask about technique, motivate other goalies, tell us about your successes and of course, ask any questions about your training.
ShutOut Academy Training Schedule - July 2016 Your off-season schedule will continue with this Upper/Lower Split. A few changes to note…
Day 1
Day 2
Strength LB Strength UB
Stamina
Speed
Mobility
Mobility
Day 3
Option
Mobility
Day 4
Day 5
Strength LB Strength UB
Stamina
Speed
Mobility
Mobility
Day 6
Day 7
Option
Off
Off
Mobility (optional)
Off
goalietrainingpro.com
All Rights Reserved Maria L. Mountain, MSc ©2016
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.
ShutOut Academy 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 your weekly workout log.
Record Dates Below
Week 1 Mobility
July 1st
July 2nd July 2nd
Strength UB Strength LB
July 1st
Stamina
July 1st
July 2nd
All Rights Reserved Maria L. Mountain, MSc ©2016
Speed
Example
Exercise/Date
July 1st 8/20lbs
A
A1
A2
DB Squat Lateral 3x8ea 2011
Side Plank + Leg Lift 3x8ea (add 2 reps each week) 1011
Deep Squat + KB Pres 2x5e 2012
8/30lbs 8/35lbs
July 4th 8/25lbs
8/35lbs
8/40lbs
8 each 8 each 8 each
5/30lbs 5/35lbs
goalietrainingpro.com
ShutOut Academy Workout Log Pages Week 1
Record Dates Below
Mobility Strength UB Strength LB Stamina Speed Week 2 Mobility Strength UB Strength LB Stamina
All Rights Reserved Maria L. Mountain, MSc ©2016
Speed Week 3 Mobility Strength UB Strength LB Stamina Speed Week 4 Mobility Strength UB Strength LB Stamina Speed
goalietrainingpro.com
ShutOut Academy Mobility - July 2016 Alternate between this mobility and the May 2016 Mobility routine.
1
Lax on foot 60 seconds each
2
Lax on Lats 30 seconds each
3
Lax on Glutes Get up high 30 seconds each
4
FR on Adductors 30 seconds each
5
1/2 Kneeling Groin + Rock Back 10ea
6
7
Side Lying T-Spine Rotation 3ea - breathe 4:4:6
Hip Shift + Balance 3ea - hold 5 seconds keep breathing
8
Low Spiderman Crawl Forward and Back
9
Under Hurdle Hip Stretch 5 each - slowly
10
All Rights Reserved Maria L. Mountain, MSc ©2016
Exercise/Date
Single Knee Balance Hip IR/ER 5 each leg, each way
goalietrainingpro.com
ShutOut Academy Strength LB - July 2016 Exercise/Date A
SL Squat To Tap 3x4ea 20X1
A1
Low Pallof Press 3x15ea X1X1
B
B1
SA DB Snatch 3x 4ea Expl
BG 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
C
Glider Squat Lateral 3x6ea X1X1
C1
All Rights Reserved Maria L. Mountain, MSc ©2016
A2
DB 1/2 Squat Jump (no more than 15lbs)
Supine 90/90 Hip IR/ER 3x8ea 2121
goalietrainingpro.com
ShutOut Academy Strength UB - July 2016 Exercise/Date
A1
A2
B
B1
B2
C
C1
Inline Kneeling Chop 3x6ea X1X1
Inline Kneeling Lift 3x6ea X1X1
Side Plank - Off Top Leg 3x (3x10s each side) Do all 3 on one side first and then the other
SA DB Incline Press 3x6-4-4ea X2X2
All Rights Reserved Maria L. Mountain, MSc ©2016
A
DB Bear Position Row 3x6-4-4ea X0X2
Goalie Passing Drill 3x15ea 1111
Pull Up 3x4 (add weight if it is too easy 2011
1/2 Kneeling Rotary MB Pass To Wall 3x8ea Fast + Powerful
goalietrainingpro.com
ShutOut Academy Stamina - July 2016 Do 3 sets of your “B” Superset.
Exercise/Date A
Do a full Dynamic Warm Up first
6MH Around - Thru - Over Go for 15s on 30s rest X 4
B
Alternate your starting direction each 15s rep
300yd Shuttle Run.
D
Do one 300yd shuttle runs. Rest for 120s and then go on to B2.
All Rights Reserved Maria L. Mountain, MSc ©2016
C
2MH 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.
goalietrainingpro.com
ShutOut Academy Speed- July 2016 Do 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.
A
Start with your dynamic warm up
B
Squat 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
All Rights Reserved Maria L. Mountain, MSc ©2016
Exercise/Date
Soccer Ball Dribble with Feet B6
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
goalietrainingpro.com
ShutOut Academy
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 home in under 40-minutes.
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
goalietrainingpro.com
All Rights Reserved Maria L. Mountain, MSc ©2016
This one also makes a perfect in-season training program for elite goalies
ShutOut Academy Training Schedule - July 2016 About the Coach Whether 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.
All Rights Reserved Maria L. Mountain, MSc ©2016
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.
goalietrainingpro.com
Maria L. Mountain, MSc, CEP Certified Exercise Physiologist Founder www.HockeyTrainingPro.com Revolution Sport Conditioning London, ON www.revolutionconditioning.com [email protected]
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 your exercise 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/
#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!
goalietrainingpro.com
All Rights Reserved Maria L. Mountain, MSc ©2016
The member’s only lounge for goalies in the ShutOut Academy. Show us your new set up, ask about technique, motivate other goalies, tell us about your successes and of course, ask any questions about your training.
ShutOut Academy Training Schedule - July 2016 Your off-season schedule will continue with this Upper/Lower Split. A few changes to note…
Day 1
Day 2
Strength LB Strength UB
Stamina
Speed
Mobility
Mobility
Day 3
Option
Mobility
Day 4
Day 5
Strength LB Strength UB
Stamina
Speed
Mobility
Mobility
Day 6
Day 7
Option
Off
Off
Mobility (optional)
Off
goalietrainingpro.com
All Rights Reserved Maria L. Mountain, MSc ©2016
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.
ShutOut Academy 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 your weekly workout log.
Record Dates Below
Week 1 Mobility
July 1st
July 2nd July 2nd
Strength UB Strength LB
July 1st
Stamina
July 1st
July 2nd
All Rights Reserved Maria L. Mountain, MSc ©2016
Speed
Example
Exercise/Date
July 1st 8/20lbs
A
A1
A2
DB Squat Lateral 3x8ea 2011
Side Plank + Leg Lift 3x8ea (add 2 reps each week) 1011
Deep Squat + KB Pres 2x5e 2012
8/30lbs 8/35lbs
July 4th 8/25lbs
8/35lbs
8/40lbs
8 each 8 each 8 each
5/30lbs 5/35lbs
goalietrainingpro.com
ShutOut Academy Workout Log Pages Week 1
Record Dates Below
Mobility Strength UB Strength LB Stamina Speed Week 2 Mobility Strength UB Strength LB Stamina
All Rights Reserved Maria L. Mountain, MSc ©2016
Speed Week 3 Mobility Strength UB Strength LB Stamina Speed Week 4 Mobility Strength UB Strength LB Stamina Speed
goalietrainingpro.com
ShutOut Academy Mobility - July 2016 Alternate between this mobility and the May 2016 Mobility routine.
1
Lax on foot 60 seconds each
2
Lax on Lats 30 seconds each
3
Lax on Glutes Get up high 30 seconds each
4
FR on Adductors 30 seconds each
5
1/2 Kneeling Groin + Rock Back 10ea
6
7
Side Lying T-Spine Rotation 3ea - breathe 4:4:6
Hip Shift + Balance 3ea - hold 5 seconds keep breathing
8
Low Spiderman Crawl Forward and Back
9
Under Hurdle Hip Stretch 5 each - slowly
10
All Rights Reserved Maria L. Mountain, MSc ©2016
Exercise/Date
Single Knee Balance Hip IR/ER 5 each leg, each way
goalietrainingpro.com
ShutOut Academy Strength LB - July 2016 Exercise/Date A
SL Squat To Tap 3x4ea 20X1
A1
Low Pallof Press 3x15ea X1X1
B
B1
SA DB Snatch 3x 4ea Expl
BG 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
C
Glider Squat Lateral 3x6ea X1X1
C1
All Rights Reserved Maria L. Mountain, MSc ©2016
A2
DB 1/2 Squat Jump (no more than 15lbs)
Supine 90/90 Hip IR/ER 3x8ea 2121
goalietrainingpro.com
ShutOut Academy Strength UB - July 2016 Exercise/Date
A1
A2
B
B1
B2
C
C1
Inline Kneeling Chop 3x6ea X1X1
Inline Kneeling Lift 3x6ea X1X1
Side Plank - Off Top Leg 3x (3x10s each side) Do all 3 on one side first and then the other
SA DB Incline Press 3x6-4-4ea X2X2
All Rights Reserved Maria L. Mountain, MSc ©2016
A
DB Bear Position Row 3x6-4-4ea X0X2
Goalie Passing Drill 3x15ea 1111
Pull Up 3x4 (add weight if it is too easy 2011
1/2 Kneeling Rotary MB Pass To Wall 3x8ea Fast + Powerful
goalietrainingpro.com
ShutOut Academy Stamina - July 2016 Do 3 sets of your “B” Superset.
Exercise/Date A
Do a full Dynamic Warm Up first
6MH Around - Thru - Over Go for 15s on 30s rest X 4
B
Alternate your starting direction each 15s rep
300yd Shuttle Run.
D
Do one 300yd shuttle runs. Rest for 120s and then go on to B2.
All Rights Reserved Maria L. Mountain, MSc ©2016
C
2MH 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.
goalietrainingpro.com
ShutOut Academy Speed- July 2016 Do 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.
A
Start with your dynamic warm up
B
Squat 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
All Rights Reserved Maria L. Mountain, MSc ©2016
Exercise/Date
Soccer Ball Dribble with Feet B6
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
goalietrainingpro.com
ShutOut Academy
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 home in under 40-minutes.
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
goalietrainingpro.com
All Rights Reserved Maria L. Mountain, MSc ©2016
This one also makes a perfect in-season training program for elite goalies
ShutOut Academy Training Schedule - July 2016 About the Coach Whether 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.
All Rights Reserved Maria L. Mountain, MSc ©2016
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.
goalietrainingpro.com
