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The Goleline Strength & Conditioning Program. This Is a 12-Week

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The Goleline Strength & Conditioning Program. This Is a 12-Week Welcome to the GoleLine Strength & Conditioning Program. This is a 12-week program that is set to improve your strength, speed, explosiveness and overall athleticism. As you’ve seen on my Instagram, plyometric movements are a huge part of my training. As a goalkeeper, or athlete looking to improve their game, our training needs to be different; we must be the best all-around athlete. To be the best athlete, we must train like the best athlete. This program is designed in three separate phases; Strength, Speed, Plyometric (Explosive). Each phase is four weeks long and each one has different exercises that will help build a foundation that will take your game to the next level. Each phase consists of two lower body workouts, and two upper body workouts. One lower body workout has a single leg focus, and one upper body workout has a single arm focus. Doing this will help to eliminate muscle imbalances having the same amount of strength in each body part. The other workouts focus more on compound exercises (Squat, Bench, Deadlift). Each phase also includes optional speed, plyometric, medicine ball, and stability workouts to help compliment the program. I didn’t design this program to be very complex. Whether you are a beginner, or professional, this program will improve your overall athleticism and make you a better goalkeeper/athlete. I designed this program to be able to do at any commercial gym available with limited equipment. One thing you’ll notice about all the workouts is the squat jumps, pull-ups, chin-ups and push-ups that are included in each workout. These bodyweight exercises are going to be a major key to this program. Mastering our bodyweight is a major role into improving our overall athleticism. You don’t have to do the bodyweight exercises at the end of each workout; you can do them in the beginning middle or end…just get them DONE. How do you get the most out of this program? Commitment. The summer is the time where get the most free time and opportunity to work our hardest to get better. This program is going to take a lot of commitment to complete, but I promise at the end of it, you will see how much your overall athleticism has improved. Don’t forget, training outside of the weight room is the most important. While we improve off the field, we must continuously improve our skills on the field so the things we’re doing in the weight room will translate properly. Nutrition information is also included at the end of this program. Nutrition is going to be a very crucial part of this program that takes the most commitment. Eating the proper foods not only will provide you with the energy to complete the workouts but it can also assist with recovery. Make sure you understand how each food has a certain role and can help improve your strength and recovery. For your recovery, sleep will be your most important asset. Sleep plays the most important role when recovering after a workout. Never underestimate the power of a quality night’s sleep, or even a 30-minute or 90-minute nap throughout the day. Other recovery methods include foam rolling, stretching, and ice baths. Other forms can include cryotherapy, and deep tissue massage. Now that you have the information needed to make the most of this program, it is time to go out and execute. Stay committed, trust the process and watch your game elevate to the next level in 12 short weeks. I’ll be there with you every step of the way. If you have any questions, send a message to @goleline on Instagram and I will be sure to answer you right away! I can’t wait to see all of you get to that next level that you are striving for! Phase 1 Overview During Phase 1, we are going to introduce you to very important lifts, like the squat, deadlift and bench press. Phase 1 is set to provide you with significant strength gains in a short period of four weeks. If you are a beginner at strength training, these first four weeks will be the most important as it will set the foundation of strength for the following eight weeks. If you have more experience in strength training, these four weeks will allow you to pick up where you left off last and you can watch yourself grow! Each week you’ll notice our rep range decreases by two reps beginning at 12, and going down to 6 in week four. This is called periodization. Our goal is to always hit the targeted repetitions. To get stronger, you’ll have to challenge yourself by adding weight once the targeted rep range has been achieved. Remember, your technique when lifting the weight is the most important thing to focus on. During this phase, our rest periods should not exceed more than 60 seconds. Keeping your rest periods shorter will force your body to adapt creating greater strength gains. In phase 1, our bodyweight exercises start with 50 squat jumps, 50 push-ups, 15 pull-ups, and 15 chin-ups and each week they will gradually increase. Phase 1: Strength (The Foundation) Phase 1 Workout Structure • 4 days/week • 2 Upper Body Days (1 Single Arm Focus) • 2 Lower Body Days (1 single leg focus) • Hypertrophy based muscle building • Whenever you hit target rep range, add weight Goals of Week 1: 1. Understand concept of basic strength training 2. Build background of compound lifts 3. Build muscle 4. Begin foundation of stability training Warm Up: Foam Roll: 5 min Spiderman Stretch: 5x each side (Hold for 10-15 seconds each side) Shoulder width hamstring stretch to ankle grab: 5x 15 second holds Ankle Mobility: Wall Touches: 3 x 10 Tibia Raises: 3 x 10 Dynamic Warm-up- 5 minutes - Knee Hugs - Side Lunge - Lunge & Twist - High Knees - Butt Kicks - Power Skips - Leg Kicks Mobility+Stability: Mini Band Shuffles Airex Pad/Bosu Ball Single Leg Jumps: 1 x 10 (Vertical & Lateral) Lower Body Core: Plank: 3 x 30 sec Ab Wheel Rollouts: 3 x 10 Upper Body Core: Suitcase Carry: 4 x 50 yd Week 1 Strength Lower Body (SL) Workout #1 Split Squat: 4 x 12 EL Single Leg Press: 4 x 12 Single Leg Glute Bridge: 4 x 12 Single Leg Hamstring Curl: 4 x 12 Reverse Lunge: 4 x 12 Lunge Jumps: 4 x 30 sec 50 Squat Jumps Upper Body (SA) Workout #1 Single Arm Bench Press: 4 x 12 Single Arm Dumbbell Shoulder Press: 4 x 12 Single Arm Dumbbell Floor Press: 4 x 12 Single Arm Dumbbell Row: 4 x 12 Single Arm Dumbbell Lateral Raise: 4 x 12 Split Stance Dumbbell Curl: 4 x 12 Forearm Curls: 3 x 12 50 Push-ups 15 Pull Ups Lower Body Workout #2 Barbell Front Squat: 4 x 12 Dumbbell Stiff Leg DL: 4 x 12 Sumo Stance Deadlift: 4 x 12 Wide Stance Leg Press: 4 x 12 50 Squat Jumps Upper Body Workout #2 Dumbbell Incline Bench: 4 x 12 Military Press: 4 x 12 Close Grip Bench Press: 4 x 12 Barbell Row: 4 x 12 Barbell Curl: 4 x 12 Farmer’s Walk: 3 x 20 yd. 50 Push-ups 10 Chin-ups Week 2 Strength Lower Body Workout #1 Rear Foot Elevated Squat: 4 x 10 Dumbbell Step Up: 4 x 10 Dumbbell Lunge: 4 x 10 Single Leg Hamstring Curl: 4 x 10 Single Leg Pistol Squat: 4 x 10 Single Leg Box Jumps: 4 x 10 75 Squat Jumps Upper Body Workout #1 Single Arm Incline Bench: 4 x 10 Dumbbell Row: 4 x 10 Single Arm Dumbbell Incline Skullcrusher: 4 x 10 Single Arm Seated Dumbbell Curl: 4 x 10 Single Arm Seated Lateral Raise: 4 x 10 Cable Rear Delt Fly: 4 x 10 Forearm Curls: 3 x 12 65 Push-ups 15 Pull-ups Lower Body Workout #2 Barbell Front Squat: 4 x 10 Deadlift: 4 x 10 Barbell Glute Bridge: 4 x 10 Close Stance Leg Press: 4 x 10 Weighted Box Jumps: 4 x 10 75 Squat Jumps Upper Body Workout #2 Barbell Bench: 4 x 10 Dips: 4 x 10 Standing Dumbbell Arnold Press: 4 x 10 Reverse Grip Inverse Row: 4 x 10 Preacher Curl: 4 x 10 Barbell Row: 4 x 10 Dumbbell Front Raise: 4 x 10 (superset) Farmer’s Walk: 3 x 40 yd. 65 Push-ups 15 Chin-ups Week 3 Strength Lower Body Workout #1 Rear Foot Elevated Squat: 4 x 8 Barbell Lunge: 4 x 8 Single Leg Stiff Leg Deadlift: 4 x 8 Single Leg Hamstring Curl: 4 x 8 Dumbbell Reverse lunge w/knee drive: 4 x 8 Weighted Lunge Jumps: 4 x 8 100 Squat Jumps Upper Body Workout # 1 Single Arm Dumbbell Bench Press: 4 x 8 Single Arm Cable Press: 4 x 8 Half Kneeling Shoulder Press: 4 x 8 Split Squat Stance High Row: 4 x 8 Dips: 4 x 8 Inverted Row: 4 x 8 (superset) Dumbbell Reverse Curl: 4 x 8 Forearm Curls: 3 x 8 80 Push-ups 20 Pull-ups Lower Body Workout #2 Barbell Front Squat: 4 x 8 Barbell Stiff Leg Deadlift: 4 x 8 Seated Hamstring Curl: 4 x 8 Leg Press: 4 x 8 Dumbbell Weighted Box Jumps: 4 x 8 100 Squat Jumps Upper Body Workout # 2 Dumbbell Incline Bench Press: 4 x 8 Dumbbell Curl to Shoulder Press: 4 x 8 Close Grip Bench Press: 4 x 8 Barbell Row: 4 x 8 Barbell Raise Overheard: 4 x 8 Farmer’s Walk: 3 x 20 yd.
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