Being a goalie, you experience a world that most people cannot imagine. You spend nights and weekends in smoky bars, quietly and politely watching bar patrons purposely fill their bodies with alcohol as a way to affect their own judgment and find opportunities with the fairer sex. You also need to break up fights, guard the door, and sometimes hold people down so they don’t hurt themselves or others. It’s a job that can go from boring to deadly in the blink of an eye. It is the responsibility of even the goalkeeper to train intelligently and responsibly to ensure that he can do the best job possible. Here are some training tips you can employ to ensure you’re in the best possible strength, cardiovascular and skill set positions for the tasks your job as a goalkeeper may entail.

Weight training

Being big and strong is the first way you are going to be an effective goalkeeper. If you’re old enough, your mother’s mere presence will be enough to prevent most confrontations. However, there will be times when real force is required to subdue people and control situations. Your lifting regimen should consist of the heavy movements made up of the bench press, squats, deadlifts, rows, shoulder presses, skull crushers, and barbell bicep curls. Keep your repetition range in the 5-10 area to build functional strength.

Cardio workout

There’s nothing worse than running out of gas while dealing with an angry 300 pound drunk bar patron on the concrete floor. Brief but intense confrontations can be a great drain on your body’s resources. For this reason, you should complete 20 to 30 minutes of cardio training at the end of each workout. You don’t need to worry about using a high intensity level: just walking 3 miles per hour at a 2% grade of incline is more than adequate. In addition to developing your lung capacity to help in stressful situations, you’ll also improve your own cardiovascular fitness and general levels of health.

appropriate training

Safety is always a matter of being a goalie that is never overlooked, when it comes to the goalie himself. However, it is important that the bouncer also consider a quick 2-4 week training session on proper stripping and restraint methods to ensure that rowdy bar patrons are subdued quickly, without causing serious physical harm to the person. If his bar is being sued, he is losing money and will probably be the first man fired. Enroll in a self-defense course with an emphasis on safe and secure takedowns that will protect you and the drunk bar patron.

The old rebounding rule is: “if there’s no fight for three weeks, start one!” And it is true that many in the field will instigate confrontations to present management with a sustained need for their presence. Tactics like this aside: if you field a strong, fit, and well-trained package, you’ll always have a job in the entertainment industry.