T Nation

Planning off-season training


Age: 17
Height: 6'1"
Weight: 170 lbs.
BF: 12%
Goals: Mass and strength without losing flexibility or agility.

I am an ice hockey goalie and depending on how playoffs go I will have a 5-6 month off-season this year. As you may notice from my stats I am a skinny bastard so my main goal for next season is to bulk up. I plan on breaking the off-season into two main phases, the first 8-10 weeks I will concentrate only on gaining mass, the second phase of 8-10 weeks I will be doing a lot of plyometrics, on-ice sessions, sprinting, agility ladder work, etc...

Here is my plan so far for the mass phase (In no particular order).

3 weeks + 1 rest - Quattro dynamo
3 weeks + 1 rest - Anti-bodybuilding hypertrophy
4 weeks + 1 rest - OVT + Running man
Diet: Massive eating

In what order would you recommend I do these programs?
If the playoffs go well I'll probably cut Quattro Dynamo out and stick with the other two.

Please critique and advise me on the pros and cons of my plan as much or as little as you feel necessary.


I would re-look at your training. It doesn't appear to be focused upon improving you as a Goaltender and more towards mass development.

Please let me know if I can be of help.

In faith,

Coach Davies