DHP Elite Goalie Off-Season
Dexshow High Performance
HockeyA complete off-ice strength program for elite goalies designed by 10-year pro goalie Mark Dekanich. This is for serious athletes looking to take their game to the next level. This progressive 16-week, 4-phase program will help you to develop the necessary speed, power, strength, mobility, and conditioning to raise your play to heights you've never experienced before.
Phase I:
- Introduction to plyometrics, MB throws, and sprints.
- Build general work capacity, strength, and power.
- Interval training to build an aerobic base.
Phase II:
- Semi-reactive plyos, standing MB throws, and sprints.
- Increased demand on "goalie-specific" musculature
- Higher volume of interval training
Phase III:
- Reactive plyos, accelerated MB throws, and longer sprints.
- True unilateral strength focus
- Repeated power output conditioning
Phase IV:
- Multi-directional plyos, "goalie-specific" MB throws, max velocity sprints.
- Contrast method for explosive power
- HIIT conditioning
This program uses the same template I use with my in-person athletes.
A1
DHP Foam Roll
1 x 5:00
A2
DHP Daily CARs Routine
1 x 2
A3
DHP Multi-D Hip Mob
1 x 3
A4
DHP Glute Bridge
1 x 10 @ 3
A5
DHP Foam Roll Open Book Stretch
1 x 5
A6
DHP Supine Floor Slide
1 x 10
A7
DHP Shinbox
1 x 10
Prep
B
DHP Dynamic Warm Up
Knee Pulls x 5ea Cradle Pulls x 5ea Quad Pull w/ Reach x 5ea Hammy Sweep x 5ea Forward Lunge w/ Rotation x 5ea SL RDL w/ Reach x 5ea Lateral Groin Stretch x 5ea High Knees x 5ea High Kicks x 5ea A-Skip x 5ea B-Skip x 5 ea Lateral Shuffle x 5ea Mini Accel x 2 Should have a bit of a sweat on by now.
C1
DHP Split Squat Matrix
1 x 3
C2
DHP Hand/Eye Drill
1 x 2:00
D1
DHP Linear Hurdle Hop - Stick
2 x 5
D2
DHP MB HK Scoop Throw
2 x 5
D3
DHP Lean, Fall, Sprint
2 x 2 @ 10
E1
DHP DB SA Hang Power Snatch
2 x 5
E2
DHP HK Open Ankle Mob
2 x 5
E3
DHP TRX Cradle Plank
2 x 20
F1
DHP 2DB Split Squat
2 x 8
F2
DHP Chin Up
2 x 8
G1
DHP SL Squat to Bench w/ DB Raise
2 x 8
G2
DHP TRX Row
2 x 8 @ 2
G3
DHP Cook Hip Lift Phase I
2 x 8
H
DHP Foam Roll
1 x 5:00
A1
DHP Shinbox
1 x 10
A2
DHP Supine Floor Slide
1 x 10
A3
DHP Foam Roll Open Book Stretch
1 x 5
A4
DHP Glute Bridge
1 x 10 @ 3
A5
DHP Multi-D Hip Mob
1 x 3
A6
DHP Daily CARs Routine
1 x 2
A7
DHP Foam Roll
1 x 5:00
Prep
B
DHP Dynamic Warm Up
Knee Pulls x 5ea Cradle Pulls x 5ea Quad Pull w/ Reach x 5ea Hammy Sweep x 5ea Forward Lunge w/ Rotation x 5ea SL RDL w/ Reach x 5ea Lateral Groin Stretch x 5ea High Knees x 5ea High Kicks x 5ea A-Skip x 5ea B-Skip x 5 ea Lateral Shuffle x 5ea Mini Accel x 2
C1
DHP Split Squat Matrix
1 x 3
C2
DHP Hand/Eye Drill
1 x 2:00
D1
DHP Lateral Hurdle Hop - Stick
2 x 5
D2
DHP MB HK Chest Throw
2 x 5
D3
DHP Lateral Start Sprint
2 x 2 @ 10
E1
DHP 2DB Bench Press (NG)
2 x 8
E2
DHP Bench Elevated Prayer Y Raise
2 x 10
E3
DHP 90/90 Adductor Bridge
2 x 20
F1
DHP Push Up
2 x 8
F2
DHP Band Resisted Supine SL Lower
2 x 8
F3
DHP Cable Rope HK Anti-Rotation Pressout
2 x 8
G1
DHP Slider SHELC (Eccentric Only)
2 x 8
G2
DHP Cable HK SA Row
2 x 8
G3
DHP Shinbox
2 x 10
H
DHP Foam Roll
1 x 5:00
A1
DHP Foam Roll
1 x 10:00
A2
DHP Daily CARs Routine
1 x 5
A1
DHP Foam Roll
1 x 5:00
A2
DHP Daily CARs Routine
1 x 2
A3
DHP Multi-D Hip Mob
1 x 3
A4
DHP Glute Bridge
1 x 10 @ 3
A5
DHP Foam Roll Open Book Stretch
1 x 5
A6
DHP Supine Floor Slide
1 x 10
A7
DHP Shinbox
1 x 10
Prep
B
DHP Dynamic Warm Up
Knee Pulls x 5ea Cradle Pulls x 5ea Quad Pull w/ Reach x 5ea Hammy Sweep x 5ea Forward Lunge w/ Rotation x 5ea SL RDL w/ Reach x 5ea Lateral Groin Stretch x 5ea High Knees x 5ea High Kicks x 5ea A-Skip x 5ea B-Skip x 5 ea Lateral Shuffle x 5ea Mini Accel x 2 Should have a bit of a sweat on by now.
C1
DHP Split Squat Matrix
1 x 3
C2
DHP Hand/Eye Drill
1 x 2:00
D1
DHP Box Jump
2 x 5
D2
DHP MB TK Hinge - Chest Throw
2 x 5
D3
DHP Lean, Fall, Sprint
2 x 2 @ 10
E1
DHP DB SA Hang Power Snatch
2 x 5
E2
DHP QDP Groin Rockback
2 x 5
E3
DHP SL Front Plank
2 x 10
F1
DHP Trap Bar Deadlift
2 x 8
F2
DHP DB 3-Point SA Row
2 x 8
G1
DHP DB SC SL RDL
2 x 8
G2
DHP Cable TK X-Pulldown
2 x 8
G3
DHP 2DB Step Up
2 x 8
H
DHP Foam Roll
1 x 5:00
A1
DHP Multi-D Hip Mob
1 x 3
A2
DHP Shinbox
1 x 10
A3
DHP Supine Floor Slide
1 x 10
A4
DHP Foam Roll Open Book Stretch
1 x 5
A5
DHP Glute Bridge
1 x 10 @ 3
A6
DHP Foam Roll
1 x 5:00
A7
DHP Daily CARs Routine
1 x 2
Prep
B
DHP Dynamic Warm Up
Knee Pulls x 5ea Cradle Pulls x 5ea Quad Pull w/ Reach x 5ea Hammy Sweep x 5ea Forward Lunge w/ Rotation x 5ea SL RDL w/ Reach x 5ea Lateral Groin Stretch x 5ea High Knees x 5ea High Kicks x 5ea A-Skip x 5ea B-Skip x 5 ea Lateral Shuffle x 5ea Mini Accel x 2
C1
DHP Split Squat Matrix
1 x 3
C2
DHP Hand/Eye Drill
1 x 2:00
D1
DHP Lateral Bound - Stick
2 x 10
D2
DHP MB HK OH Slam
2 x 5
D3
DHP Lateral Start Sprint
2 x 2 @ 10
E1
DHP DB HK SA OH Press
2 x 8
E2
DHP Batwing Wall Plank
2 x 30
E3
DHP MB Rolling Deadbug
2 x 4
F1
DHP Push Back Push Up
2 x 8
F2
DHP MB Hooklying Adduction
2 x 8 @ 3
F3
DHP DB SC Carry
2 x 30
G1
DHP TRX W Row
2 x 8
G2
DHP DB SC Reverse Lunge
2 x 8
G3
DHP Prone Swimmer Hover
2 x 10
H
DHP Foam Roll
1 x 5:00
Mark Dekanich
Coach Dex is a retired 10-year professional hockey veteran turned Strength and Conditioning Coach. He owns and operates Dexshow High Performance - a fully-equipped, private training studio in North Vancouver, BC - where he trains youth, junior, college, and pro goalies as well as general population clients. His long goaltending career had stops in the NHL, KHL, AHL, and ECHL.
Proper off-ice training is often the missing link in attaining elite status on the ice. Get faster, more powerful, and have the newfound ability to move in ways you didn't think possible. Embrace the grind. This is the next best thing to actually training
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