The next 11 weeks consisted of progressively increasing the strength in key muscle groups such as the VMO, hamstrings and rotator cuff, correcting muscle imbalance and working to improve strength in key lifts such as the squat and incline press. A key concept that I employed was to periodise the upper body work with thick grip implements. A goalie needs to be strong with an open hand such as making saves, catching or throwing and rarely needs to be strong with a closed fist apart from punching. Therefore we used an array of 3-inch fat EZ bars, 3-inch fat Olympic bars and devices called Fat Gripz to be put on dumbbells and cable handles.

This dramatically increased the demand of the exercise and increased upper body strength. Here is an example 2-week upper body / lower body programme: