12 Week Strength and Conditioning Program
Build muscle and increase your goalkeeping potential with Netkick's elite strength and conditioning programs. Designed for GKs looking to accelerate their development. Each program is custom-built, pulling from the knowledge and expertise of MLS Goalkeeper Alex Rando.
Programs consist of:
4 Lift days per week: On a Mon-Thurs schedule, however can be adjusted based on scheduling. 48 total sessions. Includes a 2 week “de-load” phase (+4 sessions).
2x Upper Body + 2x Lower Body workouts per week: All workouts are based on Rando's daily workouts at NYCFC. Workouts range from 45-75 minutes long and consist of: muscle group specific warmup, stabilization and core section, primary strength section, and a secondary strength section.
All-Level Access: Suitable for any ages. Beginners to advanced athletes.
Performance-Driven: Workouts are designed to increase athletic performance as a Goalkeeper. ALL lower body days are weight-based sessions paired with high explosive movements -- recreating the stress put on your muscles when making saves. Upper body sessions are shorter sessions but with decreased rest -- to increase the amount of time under tension.
Over 3k exercises: Workouts are accessible via the BridgeAthletic mobile app -- which has video tutorials for every exercise. Demos are shown in the video and images sections.
Build muscle and increase your goalkeeping potential with Netkick's elite strength and conditioning programs. Designed for GKs looking to accelerate their development. Each program is custom-built, pulling from the knowledge and expertise of MLS Goalkeeper Alex Rando.
Programs consist of:
4 Lift days per week: On a Mon-Thurs schedule, however can be adjusted based on scheduling. 48 total sessions. Includes a 2 week “de-load” phase (+4 sessions).
2x Upper Body + 2x Lower Body workouts per week: All workouts are based on Rando's daily workouts at NYCFC. Workouts range from 45-75 minutes long and consist of: muscle group specific warmup, stabilization and core section, primary strength section, and a secondary strength section.
All-Level Access: Suitable for any ages. Beginners to advanced athletes.
Performance-Driven: Workouts are designed to increase athletic performance as a Goalkeeper. ALL lower body days are weight-based sessions paired with high explosive movements -- recreating the stress put on your muscles when making saves. Upper body sessions are shorter sessions but with decreased rest -- to increase the amount of time under tension.
Over 3k exercises: Workouts are accessible via the BridgeAthletic mobile app -- which has video tutorials for every exercise. Demos are shown in the video and images sections.
Build muscle and increase your goalkeeping potential with Netkick's elite strength and conditioning programs. Designed for GKs looking to accelerate their development. Each program is custom-built, pulling from the knowledge and expertise of MLS Goalkeeper Alex Rando.
Programs consist of:
4 Lift days per week: On a Mon-Thurs schedule, however can be adjusted based on scheduling. 48 total sessions. Includes a 2 week “de-load” phase (+4 sessions).
2x Upper Body + 2x Lower Body workouts per week: All workouts are based on Rando's daily workouts at NYCFC. Workouts range from 45-75 minutes long and consist of: muscle group specific warmup, stabilization and core section, primary strength section, and a secondary strength section.
All-Level Access: Suitable for any ages. Beginners to advanced athletes.
Performance-Driven: Workouts are designed to increase athletic performance as a Goalkeeper. ALL lower body days are weight-based sessions paired with high explosive movements -- recreating the stress put on your muscles when making saves. Upper body sessions are shorter sessions but with decreased rest -- to increase the amount of time under tension.
Over 3k exercises: Workouts are accessible via the BridgeAthletic mobile app -- which has video tutorials for every exercise. Demos are shown in the video and images sections.