Attention Goalies: Stop letting a lack of time keep you from becoming the goalie you know you can be.
The Simple To Follow Step-By-Step Goalie Training Program That Delivers A Wider Butterfly Flare, A Lower GAA And The Gratitude Of Your Teammates In 34-Minutes Or Less. Guaranteed.
Who Else Wants To Play More Like A Pro, But Doesn’t Have The Time To Train Like One?
From Maria L. Mountain, MSc, CEP
Certified Exercise Physiologist
Hockey Strength & Conditioning Specialist
Founder of www.HockeyTrainingPro.com
If you have found this page, then you believe that you can be a better goalie. You know you are not playing up to your potential. Probably some people in your life don’t understand the fire you have to be the best you can be. Some probably even think it is a little silly that you have such a passion for playing goal.
They don’t understand what it is like to feel that you have let your teammates down as a single loss plummets your team to the middle of the pack in the league standings.
They don’t understand what it is like to step on the ice with butterflies in your stomach, but not the good ‘isn’t this exciting’ kind of butterflies, the ones that come from a place of fear and doubt.
You know that off-ice training will help you unlock your athleticism. Move around your crease so quick and effortlessly that you need to be more patient, taking your time to let the play develop before committing to your response.
You know that having loose but strong and stable hips will be the difference between a game saving highlight reel kick save and another painful groin strain which leaves you limping back to the dressing room after the game feeling like an old man.
You know enough to not know…
You know all of this, but you are handcuffed because you don’t want to invest in another program that may not work for you. You know you need to do something, but there is so much information out there and you are not sure which advice applies to you specifically as a goalie.
You are a lot like my friend Thomas who is a busy guy with a busy life and lots of responsibilities away from the rink. He wishes he could just play hockey and train full-time, but like you, he is not a pro player so he must balance his obligations with his passion for hockey.
Talk of the rink…
Thomas told me about one game in particular where he made some great saves to keep his team in the hunt in a close 2-1 loss, but all he remembered was sitting in the dressing room after the game listening to his teammates talk about how they couldn’t score on the other team’s goalie.
So he sat there feeling guilty about the first goal – he probably should have had that one. Forgot about the four outstanding saves he made to keep the game close and listened as his teammates talked about the other goalie – not with distain, but in awe of his performance, of his fitness, how he never lost any of his speed or focus for the entire game.
He left the rink that night feeling deflated, but that soon turned to frustration and a little envy.
He wanted other teams talking about HIM that way. He wanted to be the guy that the other team talked about in their dressing room. He wanted to be the goalie that everyone secretly wanted on their team.
You don’t play like them because you don’t TRAIN like them…
Time to take control…
So he made a decision there and then to take control of his destiny. Thomas knew he was not performing up to his potential. He knew he could be more mobile in his hips, he knew having more stamina and power in his legs would help him stay in position. He knew dropping a few pounds of fat and adding some useful muscle (not bodybuilder muscle) would help him on the ice.
And that is when he found my goalie specific training programs. What makes Thomas different is that he actually did the program – this is the KEY ingredient.
He stopped wasting his time having a ‘chest day’ and following that the ‘As Seen On TV’ programs that promised to whip him into shape in only 90-days. He tried those before, but failed. It was too much time each day and it was not a progressive program so he ended up feeling beat up, but not much better on the ice.
Some of you have probably had the same experience.
You need a laser focus…
What Thomas found when he started training using a laser focus to work on the elements that would give him the most benefit on the ice in the least amount of time was that he:
- Could complete his workouts and still keep up with his busy life away from hockey
- Felt great after his workouts
- Could move better on the ice without spending more energy
- Recovered faster after the games, he did not feel crippled the next morning getting out of bed
- Was getting compliments from players on the other team after the game – that had never happened before
What changed the next season?
When the next season rolled around he made save after save. The topic of conversation in the dressing room after the game was HIS play! Other teams started inquiring about him. A ref even complimented him on his play after the third game of the season.
As the season went on and he continued his quick goalie specific workouts, he continued to get stronger and stronger in the net. Now he had the good butterflies when he stepped on the ice, the ‘I got this’ butterflies.
In the championship series they faced the league’s leading scorer. This guy would routinely score multiple goals on him in previous years. This season was different, Thomas was a different goalie now and he once again made save after save on the top shooter. In fact he frustrated the guy to the point where he broke his stick over the net after his 8th shot landed crisply in his glove after flashing the leather to take away what everyone in the rink thought was a sure goal.
He shook his head as he skated back to the bench and then slammed the door as he took a seat. What a moment?
Don’t Believe The Hype…
Yes, there is a lot of consideration that goes into designing a goalie specific training program or any sport specific program. The strength coach needs to consider the physiology, anatomy, bio-mechanics and even psychology of the athlete and sport.
This is where a well designed specific program will get you better performance in less time than one of those general training programs you can buy in the stores or a ‘shotgun’ program created by a trainer who really doesn’t understand the demands of the sport.
Do you know what I mean by ‘shotgun’ program? That is a program that includes some of this and some of that – like trying to cover all the bases. You might see:
- 4 leg exercises
- 3 pushing exercises
- biceps curls and triceps extensions
- 6 core/ab exercises
- 40-minutes of cardio work
- 8 plyometric exercises
…you get the idea. This trainer doesn’t know what is important so they include a lot of unimportant, useless exercises as well that will do nothing but beat you up.
This trainer and many of the store-bought programs are just trying to make you tired, they figure that if you are exhausted at the end of every workout that you will think you have got your money’s worth. Wrong.
My name is Maria Mountain and I am a Certified Exercise Physiologist and full time Strength and Conditioning Coach at Revolution Sport Conditioning, the athlete training studio I own in London, ON.
I have spent the last 20-years earning a living as a trainer. You see, I am not one of those ‘internet experts’ who have never trained anyone other than themselves and their Mom.
I started out 20-years ago working in a World Gym and worked my way up to become the exercise specialist at the renowned Fowler Kennedy Sport Medicine Clinic and Strength Coach to the men’s and women’s Hockey, Volleyball, Basketball and Track teams at the University Of Western Ontario.
My time helping athletes recover from injury helped shape my unique approach that I have use to help athletes of all levels achieve their goals. It has been successful with goalies who have played in the NHL, KHL and European pro leagues.
The same underlying training principles applied to help two of my clients become two time World Champion and Olympic gold medalists in Figure Skating. It is the same method I share with you in my online programs.
The key is training you for exactly what you need – nothing more, nothing less.
Why It Works…
If you could train for hockey and play hockey full time, you would be a professional player (or you are retired and really like hockey). If you are a professional player, this program will make a good in-season program to follow, but for your off-season training I have other programs that are designed for you.
So I am assuming that you are not a professional hockey goalie and that you do not have the same training background as a pro who has been working with a strength coach for the past 5-10 years or more.
You want to play more like a pro, but don’t have the experience, time and resources of a pro. You need a program that is right for you; that your body will understand. A program that gives you what you need to do at this stage of your development.
It is like when you learn Chemistry – you need to start with your high school Chemistry lessons first. If you tried to jump straight into quantum mechanics you would be no closer to understanding Chemistry and you would most likely end up confused and frustrated.
Your body is the same. Even if you had a copy of Carey Price’s off-ice program in your hand it would likely not give you the results you crave at this stage.
Introducing the Completely Revised
Rapid Response Goalie Training 2.0 System
What is it?
- A step-by-step goalie specific training system that let’s you have a life outside of your training.
- You decide whether you workout 2-4 times per week.
- You decide whether to train at home with basic equipment like a stability ball, resistance bands or dumbbells.
- Finish your workouts in 20-40 minutes (most are around 30-minutes)
Why does it work so well?
You get everything you need to make the most improvement in the least amount of time. So the focus is on:
- the specific mobility goalies need to play more effectively and reduce their risk of groin strain, sports hernia and impingement.
- Developing strength AND stability in the core, hips, knees and ankles to let you actually USE your mobility on the ice in a game situation.
- Progressive overload to safely progress to the explosive movement patterns you need with the stamina to stay sharp from puck drop to the final buzzer.
- It is basically like having an Ace up your sleeve every time you step on the ice
But don’t take my word for it. Here’s what serious, but busy goalies like you have said about this program and my training methods…
You can join their ranks and transform your performance on the ice while reducing your risk of injury by starting today. Remember, I have it all laid out for you, but you have to be willing to put in your share. You have to be committed to doing the program consistently, even if you can only manage two workouts per week, you WILL see improvements.
Is 60-minutes per week a worthy investment for a drop in your GAA, a boost in your SV% and less damaging wear and tear on your body?
The Revised RRGT 2.0 Training Guide
Telling you not only WHAT to do, but why you do it and how it helps you win more games. You will discover:
- How the RRGT works
- Why traditional cardio is KILLING your speed
- How gym workouts can injure your groins
- Why you should step away from the bike
- 10 ways you sabotage yourself
- 5 steps for GUARANTEED success
You will also find your complete 10-week training blueprint:
- Training schedule for in-season and off-season telling you exactly what to do each day
- Detailed step-by-step workouts so you know exactly what to do, how many sets and reps to do and why you do it
- Training logs with quick reference for each exercise just in case you forget what to do.
A $1700 value – this is what it would cost you to train with me for only one hour per week for 10-weeks.
Completely NEW! RRGT 2.0 Tutorial Videos
You asked for it and I delivered. When I sent out a questionnaire asking you how I could make this program even better one of you mentioned that the current videos were shot with my old camera set up and you thought the videos would be better with my new HD camera. So – I re-shot all of the videos rather than just inserting videos for the new exercises I added to the program.
These are video tutorials, not follow along videos. This is not an aerobics class, it is a goalie specific program, some of you will need to go faster or slower to get the technique down for the first few workouts.
You get 10 tutorial videos in total:
- Videos 1&2 – NEW! RRGT 2.0 Stability
- Videos 3&4 – NEW! RRGT 2.0 Strength
- Videos 5&6 – NEW! RRGT 2.0 Speed
- Videos 7&8 – NEW! RRGT 2.0 Stamina
- Videos 9&10 – NEW! RRGT 2.0 Specialization
The videos are downloadable only – there is no hard copy.
The videos are all uploaded online so if you are able to watch a YouTube video on your smart phone or tablet, then you can take these with you anywhere.
You are also free to download them to your hard drive.
A $197 value
NEW! Quick Reference Clips
Once again, you asked for it, so here it is. In the PDF manual training manual I have included links to individual exercise clips in each workout. So if you cannot remember how to do one of the workouts, you have a quick reference on your mobile device without having to watch the entire tutorial video.
Again, if you are able to view video on your mobile device, then you can watch these anywhere you have a signal.
A $67 value.
I can be honest with you; I have never had a program NOT work for someone who has followed it the way it is outlined. In fact do you know the #1 reason goalies return my programs? It’s because they don’t do it – they don’t even try it.
And that is okay, because I do not create these programs for those who talk the talk, but are not prepared to walk, the walk. The ones who think there is still a secret supplement or special gadget that will do it for them.
I know you are not one of them; they are a very, very small percentage of my clients. In fact, less than 2% of goalies who purchase one of my programs ask for a refund, but I want to reassure you that even if you are just too lazy to try the program, you will get all of your money back.
You can even try it for up to 60-days and THEN ask for your money back – it will be returned to you with no questions asked. I promise.
So you are getting $1964 worth of goalie specific training AND a 60-Day Full Money Back Guarantee for a “one-time” payment of only $97. With no risk for you.
I read a great book that talked about achieving goals and dreams. One of the strategies I took from that book is turning excuses into reasons. As a full time strength and conditioning coach, I have heard all of the excuses (heck, I’ve even used some of them myself). Do you know I even had a goalie tell me that he could not do a 10-minute stretching program because his Mercedes was leaking oil? What!? Here are some of the other excuses I have heard and how you can turn those excuses into reasons…
Excuse #1: “I can’t afford a gym membership so that is what limits me from becoming the goalie I know I can be. I mean, I could be like Price if only I had a gym membership!”
Reason: Great news! You don’t need a gym membership for the RRGT 2.0 system! You can train at home with basic equipment such as dumbbells, a stability ball and some resistance bands. You can still go to the gym if you prefer, but you don’t have to!
Excuse #2: “I don’t have time to train every day. If only I had more time, I could be playing in the show!”
Reason: Great news! I have created workouts for you that take a maximum of 40-minutes to complete (most of them are closer to 30-minutes) and you can workout as little as twice per week or up to a maximum of four times per week. Do you ever watch TV? Do the workout WHILE you watch TV for that matter! Disclaimer… training twice per week will not get you to ‘the show’ but it will make you better than you are now!
Excuse #3: “I already to the XJ74 Rippem Pro Workout and it is, like, killer brutal hard!
Reason: Great news! You are working out and if you love what you are currently doing, then stick with it. It is important that you like what you are doing and that you are getting the results you want.
When you are ready for a program that considers the specific energy system demands of goal tending and is geared toward reducing some common goal tending injuries, the check out the Rapid Response Goalie Training system.
Excuse #4: “I saw core planks in the workout. Those aren’t goalie specific!”
Reason: Great news! You don’t have to wear all of your goalie gear and jump around like a fool to build a stronger core. Will having a stronger core help you maintain a good ready position, maximize the power you can put into your lateral movements and keep you nice and square in the net, all while reducing your risk of back pain? Absolutely, so plank away!
Still not sure, that is fine. See if you would like to be like these other goalies…
You have questions? Here are the answers!
Question: Will this program help my 9-year old?
A: I am sure it would help your 9-year old, but please do not buy it for a player under the age of 14. I really think players under that age should be playing multiple sports and having fun with the game. Once they are 14 or heading into high school then they can start following a specific training program and this is a great one to start with.
Question: What if I have never really trained for hockey before?
A: Like all properly designed training programs, this one is progressive in nature. I have even had goalies email me to say the first phase of the program ‘looked’ a bit to easy. Then they actually DID the workouts to say ‘sorry’ because these seemingly simple exercises challenged their bodies in new ways, using more of the small stabilizer muscles in the early going. Don’t worry, this is not one of those aggressive, macho programs that just tries to make you tired; it builds you into a better goalie from the inside out.
Question: Do I get to keep the material after I finish the program?
A: Of course you do. Imagine if you bought a book at the bookstore and as soon as you finished reading it ‘POOF’ it disappeared! It is yours to keep and access as you wish. I think it is probably the best idea to save it to your hard drive or a memory stick so you have a copy, just in case there is an issue with the website at any time.
Question: Can I save the program to my hard drive and take it with me?
A: Yes, if you know how to download and save files to your hard drive, memory stick, smart phone or tablet then you will be able to take this program with you.
Question: Will I be able to see the video on my Xj6 model mobile phone?
A: I am not a hardware or software expert so I appreciate that devices are different, but I can tell you that if you can watch video on your phone, then you can access these videos. They are all uploaded to a service called Vimeo.com which is like YouTube. So if you can play a YouTube video then you can play these.
Question: I prefer a hard copy, can you send me one?
A: Sorry, I don’t even own a hard copy of the program. Providing this in a digital format lets me keep the price down for you and saves the frustration of packages getting damaged in the mail. You can easily print off the manual and pop it in a three ring binder – viola!
All the best for your future success,
Maria L. Mountain, MSc, CEP