DHP Elite Goalie Off-Season 2.0
Dexshow High Performance
HockeyThe DHP Elite Goalie Off-Season (EGOS) 2.0 is a complete off-ice program for elite goalies designed by 10-year pro goalie Mark Dekanich. This revamped and advanced 16-week, 4-phase program is the sequel to the EGOS program and has new methods and variations to prime your best season yet!
Phase I:
- Introduction to plyometrics, MB throws, sprints.
- Eccentrically focused strength work to drive foundational adaptations at the muscular and connective tissue level.
- Interval training to build an aerobic base.
Phase II:
- Semi-reactive plyos, standing MB throws, sprints.
- Isometric contraction focused main lifts.
- Repeated power output conditioning.
Phase III:
- Reactive plyos, accelerated MB throws, and higher velocity sprints.
- Contrast pairings and dynamic effort strength work.
- HIIT Intervals.
Phase IV:
- Multi-directional plyos, "goalie-specific" MB throws, and max velocity sprints.
- French Contrast Method for explosive power.
- Taper of training to provide a supercompensation period of enhanced performance.
This program uses the same template I use with my in-person athletes with proven results in junior, college, and pro goalies.
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 March
1 x 10
A5
DHP Supine Floor Slide
1 x 10
A6
DHP Shinbox
1 x 10
A7
DHP Wide Kneeling T-Spine Rotation
1 x 5
Prep
B
DHP Lateral Dynamic Warm Up
Approximately 10m of each: Knee Hug Cradle Walk Quad Pull w/ Reach Hamstring Sweep Reverse Walking SL RDL w/ Reach Lateral Groin Walk (each direction) Lateral Groin Drag (each direction) Forward Lunge + Rotation (alternating) Lateral Shuffle Lateral A-Skip Lateral B-Skip Extensive Plyo Series (Bilateral)
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 10
D3
DHP Lateral Start Sprint
2 x 2 @ 10
E1
DHP 2DB Bench Press
2 x 5
E2
DHP TRX Lat Stretch w/ Breathing
2 x 3
E3
DHP TRX FE Side Plank
2 x 15
F1
DHP Push Back Push Up
2 x 8
F2
DHP 90/90 Adductor Bridge
2 x 15
F3
DHP Band Resisted Standing AR Pressout
2 x 8
G1
DHP Band Resisted HK W
2 x 20
G2
DHP Cook Hip Lift Phase II
2 x 8
G3
DHP Cable HK SA Row
2 x 8
H
DHP Foam Roll
1 x 5:00
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 March
1 x 10
A5
DHP Supine Floor Slide
1 x 10
A6
DHP Shinbox
1 x 10
A7
DHP Wide Kneeling T-Spine Rotation
1 x 5
Prep
B
DHP Linear Dynamic Warm Up
Approximately 10m of each: Knee Hug Cradle Walk Quad Pull w/ Reach Hamstring Sweep Reverse Walking SL RDL w/ Reach High Knees Butt Kicks A-Skip B-Skip Extensive Plyo Series (Bounding)
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 Deep Squat w/ Plate Pressout
2 x 5
E3
DHP TRX Cradle Plank Rollout
2 x 8
F1
DHP 2DB Split Squat
2 x 5
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
G3
DHP DB SC SL RDL
2 x 8
H
DHP Foam Roll
1 x 5:00
A1
DHP Foam Roll
1 x 5:00
A2
DHP Daily CARs Routine
1 x 3
B
DHP Cardiac Output Method
1 x 30:00
C
DHP Foam Roll
1 x 5:00
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 March
1 x 10
A5
DHP Supine Floor Slide
1 x 10
A6
DHP Shinbox
1 x 10
A7
DHP Wide Kneeling T-Spine Rotation
1 x 5
Prep
B
DHP Lateral Dynamic Warm Up
Approximately 10m of each: Knee Hug Cradle Walk Quad Pull w/ Reach Hamstring Sweep Reverse Walking SL RDL w/ Reach Lateral Groin Walk (each direction) Lateral Groin Drag (each direction) Forward Lunge + Rotation (alternating) Lateral Shuffle Lateral A-Skip Lateral B-Skip Extensive Plyo Series (Bilateral)
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 TK Push Throw (Vertical)
2 x 10
D3
DHP Push Up Start Sprint
2 x 2 @ 10
E1
DHP 2DB Push Press
2 x 5
E2
DHP Shinbox + Extension
2 x 10
E3
DHP MB Rolling Deadbug
2 x 5
F1
DHP Push Up
2 x 8
F2
DHP Supine Hip Flexion Passive Range Hold
2 x 5 @ 5
F3
DHP DB SC Carry
2 x 15
G1
DHP TRX W Row
2 x 8
G2
DHP Lateral Squat w/ Plate Pressout
2 x 8
G3
DHP Prone Swimmer Hover
2 x 8
H
DHP Foam Roll
1 x 5:00
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 March
1 x 10
A5
DHP Supine Floor Slide
1 x 10
A6
DHP Shinbox
1 x 10
A7
DHP Wide Kneeling T-Spine Rotation
1 x 5
Prep
B
DHP Linear Dynamic Warm Up
Approximately 10m of each: Knee Hug Cradle Walk Quad Pull w/ Reach Hamstring Sweep Reverse Walking SL RDL w/ Reach High Knees Butt Kicks A-Skip B-Skip Extensive Plyo Series (Bounding)
C1
DHP Split Squat Matrix
1 x 3
C2
DHP Hand/Eye Drill
1 x 2:00
D1
DHP Hurdle Jump - Stick
2 x 5
D2
DHP MB HK OH Slam
2 x 5
D3
DHP Lean, Fall, Sprint
2 x 2 @ 10
E1
DHP BB Hang Power Clean
2 x 5
E2
DHP Prone ISO YWT
2 x 20
E3
DHP SL Front Plank
2 x 15
F1
DHP Trap Bar Deadlift
2 x 8
F2
DHP DB 3-Point SA Row
2 x 8
G1
DHP Slider SHELC (Eccentric Only)
2 x 8
G2
DHP Cable TK X-Pulldown
2 x 8
G3
DHP DB SC Reverse Lunge
2 x 8
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.
Build the qualities needed to be an elite goalie with DHP Elite Goalie Off-Season 2.0. Made for goalies by a goalie. Speed, power, strength, mobility, and conditioning, specific to the demands of the sport. Proven results. What are you waiting for?
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