Complete Goalie Blueprint

Musico Sports Performance

Hockey, Mobility, Functional Fitness, Functional Training

Coach

PJ Musico

The Complete Goalie Blueprint is an all-encompassing training program specially designed to enhance the skills of aspiring goalies who are committed to improving their game. Drawing from my personal experience and recognizing the gaps in my own development, this program has been meticulously crafted to address every facet of off-ice goalie training with a singular objective of achieving superior on-ice performance.

As your coach and guide, I will be your constant companion through each step of the journey, providing you with progressive warm-up routines, challenging mobility exercises, specific speed and agility movements, as well as advanced strength-building techniques. The ultimate goal of this program is to help you become a better, faster, stronger, and healthier goalie. By enrolling in this comprehensive training program, you will gain access to the tools and knowledge required to take your performance to the next level.

$89 / mo

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Train Alongside Like-Minded Goalies

Challenge yourself with competition all over the country with individuals that are striving for the same goals as you.

Experienced Coaching

Gain access to a seasoned coach who has attained notable achievements and valuable experience at the level you aspire to reach

Better Health

As goalies, the physical demands of the position can pose a significant challenge and stress on our body. I will provide you with specialized routines designed to enhance your mobility and increase your range of motion. Through this approach, you will experience fewer overuse injuries while achieving optimal physical and mental well-being, thereby enabling you to perform at your very best.

Features

Complete Access to ME

I am dedicated to help mentor you. With this platform i can keep you accountable, make modifications, and celebrate the wins!

Programming 4 days per week

Work Hard, Rest Harder : Training days should be challenging but never exhausting. Each day has warm up, mobility, strength, and conditioning.

Exercise Video Guidance

Demonstrations and Explanations : I will breakdown and coach you through the important Cues of all movements to ensure proper form.

Expert Instruction

Don't make the same mistakes I did.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. The MSP team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Kettlebell // Medicine Ball // Foam Roller

Recommended

Gym Access // Barbell & Plates // Dumbbells // Bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Advanced Goalie Day 1 - Block 2

Full Body Foam Roll

1 x 1

Warm Up 2

1 x 5

LM Clean + Squat

3 x 6

Goalie Rotational SJ

3 x 6

Full 90/90 Hip Flow

3 x 5

Ring Series to Sprint

6 x 10

BB Sumo DL

3 x 8

Plyo Push Up - 1

3 x 6

Glute Stretch

3 x 3

BB Reverse Lunge

3 x 5

Chest Supported Row

3 x 10

KB DeadBug

3 x 10

Skater Hop

5 x 30 @ 30

Tuesday

Advanced Goalie Day 2 - Block 2

Full Body Foam Roll

1 x 1

Warm Up 2

1 x 5

BB Snatch

3 x 6

Kneeling Get Up (Goalie)

3 x 8

Standing Hip Flexor

3 x 5

Target Crease Movement

3 x 5

BB SLDL

3 x 6

TK LM OH Press

3 x 8

Hollow Hold - 2

3 x 1 @ 30

BB Front Squat

3 x 6

Pull Up Hold

30, 20, 10

Quad Stretch 2.0

@ 30

2 TB Series

Thursday

Advanced Goalie Day 3 - Block 2

Full Body Foam Roll

1 x 1

Warm Up 2

1 x 5

BB High Pull

3 x 6

Depth Jump - 1

3 x 6

T-Spine Reach - 1

3 x 10

VH Crease Movement (Goalie)

3 x 3

Lateral Floss (Goalie)

3 x 10

KB/DB/Plate Halo

3 x 5

Suitcase Carry - 1

3 x 30

SL Glute Bridge

3 x 8

SA DB Bench

3 x 8

Friday

Advanced Goalie Mobility - Block 2

Full Body Foam Roll

1 x 1

Warm Up 2

1 x 5

90/90 Knee & Ankle - Lift/Sweep

2 x 5

Bear Crawl to Squat - Ankle Mob

2 x 10

Feet and Ankle Sits

2 x 5

Come Here Often

2 x 5

4 Way Band Traction

Coach

More from Musico Sports Performance

PJ Musico

Certified Strength & Conditioning Specialist and Former NCAA D1 / PRO Goalie who has been training athletes of all skill levels for close to a decade.

Get Results Faster

Adding a comprehensive off ice program will change your on ice ability drastically. I am living proof. Start improving now!

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The Proof

Maddy Ryan

16AAA Lady Ducks

Verified Athlete

"This program is amazing, and so detailed. I love that I get to choose when to train, it helps with my schedule so much. My mobility has improved and I feel a big difference on the ice."

Jeff Malcolm

NCAA D1 National Champion

Verified Athlete

"If I had this program at my fingertips when I was growing up I may still be playing. I know my hips would feel better than they do now. Access to quality coaches is always a challenge for goalies, its a no brainer for me how valuable this is."

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Complete Goalie Blueprint