Strength Workout For Goalkeepers (Gym Session) | Keeping Goals - S2Ep37

Get your complete Goalkeeper Strength Programme here: www.conorokeefe.co.uk/shop
Lots of you have been asking for it, so here it is! So many people are not sure how to use the gym to improve their Goalkeeping, so with this video we've created a Strength Workout, which works on the key areas that are needed for your Goalkeeping.
We will also be bringing out a second video next week, focusing on improving Power, so stay tuned for that!
By working on our Strength and Power in the gym, we can improve our goalkeeping in areas including jump height, spring, kicking distance and speed. Although training on the pitch is the most important way of improving, gym work is a great opportunity to help you improve your game, and become the best goalkeeper you can possibly be.
We really hope that this video helps you guys, and brings you some value. If it does, please like, share and subscribe, and also leave a comment below!
Thank you to Jordan for his expertise in this video, his knowledge was vital in creating a tutorial which I'm sure will help many people. If you want to follow Jordan, or get in touch with him, you can reach him at these places:
Instagram: @stop.slacking
Facebook Page: @jordslack
Twitter: @jordan_slack
'Keeping Goals' is a vlog designed to help me document my journey to becoming a professional footballer. I want to show you all the real, honest version. Thanks for joining me; please like, subscribe, turn on notifications, and let me know what you think in the comments. Let's see where this takes us. #KeepingGoals #GoalkeeperTraining #ConorOKeefe
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[@josegarcia1100]

Did this whole workout yesterday and today I feel strong and ready for training later with all my muscles and core fired up ready. Fantastic video

[@ConorOKeefe]

Brilliant, well done mate! Really glad you found it useful, and hope it helped!

[@jamesy456]

Finally the video i've been waiting for

[@ConorOKeefe]

Hope it helps!!

[@shaunpenderpender3252]

just wrote all these exercises down, definitely gonna be adding to the gym routine

[@ConorOKeefe]

That's great Shaun! Let me know if they help!

[@CWBush73]

Good explanation of the glute bridge

[@benjaminjaderberg198]

Really good and explanatory video! Can’t wait for next week!!

[@ConorOKeefe]

Thanks Benjamin, really glad you found it helpful!

[@zaimevelenn8495]

Im 15 year old start playing as goalie at all and right now my body is all hurt over the place and hoping my body will got enough strength to endure as goalie. great video thank.

[@ConorOKeefe]

It will with time! Be patient with it, the training will build you up!

[@mpawlowicz]

The one video everybody wanted. Great job!

[@ConorOKeefe]

Hope it was worth the wait Matthew!

[@loyreyenas7478]

Haven't watched it all but it's already great! Keep it up Conor 👊

[@ConorOKeefe]

Thanks Aryan! Hope it helps!

[@jackhowie6814]

Been waiting on this one, class mate

[@ConorOKeefe]

Cheers Jack, hope it was worth the wait!

[@fletch397]

This was great help, thank you!

[@ConorOKeefe]

Great! I'm glad that it helped you!

[@ilanmartuscello7719]

Great video, been looking for one like it for a while

[@ConorOKeefe]

Thank you! Really glad you've found it useful!

[@joeyoldham1711]

Class video, more of these!

[@ConorOKeefe]

Thanks Joey! A Power workout video is coming next Sunday!

[@flynnb323]

Awesome video. So helpful!!!

[@ConorOKeefe]

Thanks Flynn! Really glad you found it helpful!

[@dominion4276]

I know very little about football but I still love watching your videos. Very inspirational.

[@ConorOKeefe]

Thank you! Really glad you enjoy them!

[@riyazulislam4955]

Thanks bro

[@thekingz4445]

I would love to see more of these!

[@ConorOKeefe]

There's another one coming next Sunday!

[@thekingz4445]

Conor O'Keefe awesome cant wait!

[@Rob-oo7qx]

Great video, one that I’ve really looked forward to thank you KZbin goalkeeping god

[@ConorOKeefe]

Hahah I'm not sure about that! But I'm glad you've looked forward to it, I hope it was worth the wait!

[@aqilfazeel5563]

Loved it! Was waiting for this one for a long time now, so glad it's finally here 🙌

[@ConorOKeefe]

Thanks Aqil! It took us a while to get the right things sorted before we made it, because we wanted it to be as good as possible. I hope it was worth the wait!

[@davidpazmino_]

This is a phenomenal video

[@ConorOKeefe]

Thank you very much David! Very kind of you

[@marniegingell9389]

This is honestly so so helpful!! Could you do a version of this with leg workouts and ab workouts without using any weights? one that people could do at home , will definitely be trying this workout sometime soon though!!

[@ConorOKeefe]

Thanks Marnie! Yes, I'll be releasing a 'home workout' routine which people can use without weights very soon!

[@nugget4919]

Amazing vid!

[@ConorOKeefe]

Thank you!!

[@finpumford382]

Good vid and really helpful

[@ConorOKeefe]

Thanks Fin, I'm glad you've found it helpful!

[@67tor972]

I am 17 been playing for a while got sick and didn't play for the last 4 months next month is my college starting I hope to get better by following this.

[@ConorOKeefe]

Take your time, build up slowly, don't got too hard too soon with your training!

[@67tor972]

@@ConorOKeefe okay man

[@allenhernandez684]

Love the videos also wanted to ask if you will be also making a conditioning video for goalkeepers?

[@ConorOKeefe]

Thanks Allen! Yes, I'll try and make one on that soon!

[@darcy_j4k954]

love the gym form and great technique. keep it up conor. love the videos. from Ireland

[@ConorOKeefe]

Thank you! Really glad you're enjoying them!

[@maddenx1460]

I'll try thase workouts...thanks for help.

[@ConorOKeefe]

No problem Jonathan, hope they help!

[@jonasmcallister1182]

Perfect form

[@ConorOKeefe]

Thanks Jonas!

[@harrybates4269]

Thanks god its actually a video

[@ConorOKeefe]

What do you mean??

[@harrybates4269]

Conor O'Keefe I mean I’m so happy you made this I’ve been waiting so long

[@ConorOKeefe]

Hahah ah I understand, I'm glad you've been looking forward to it! Hopefully you'll find it helpful!

[@joshgoesgerman4921]

I’m 31 and started playing as GK about 2 years ago as the international school I work at needed a goalie. I watch all your videos, Conor, and have huge respect for everything you’ve achieved. I’m religiously doing your warm-up sessions 3x per week before training/games for local Chinese team I’ve joined. Now I’m incorporating GK strength training into workouts too. Keep up the inspiration!

[@ConorOKeefe]

Ah amazing, thank you Josh! Great to have you as part of the GK Union! Hope you’re enjoying the position, and I’m glad that the videos are helping!

[@marchdevoir7620]

great work bro i know u'll be better than keepers that r so good right now nd u will surely be a great keeper and i love the way u react ur position handling and all r very nice that is a good sign of being a good keeper . keep it up nd all the best for ur future we the fans r always here to support u and btw i would like to ask to people that is it me or like why do i think he looks a bit like joe hart. DONT MAKE A MEME OUT OF ME LOL. If u think so too like nd comment too.PEACE!!

[@ConorOKeefe]

Thank you mate, I really appreciate that!! Thank you for all the support, it really helps me to keep chasing it. Ahahah i'm not sure if I look like him, but I hope one day that I can play as well as him!

[@marchdevoir7620]

@@ConorOKeefe I am sure u will.Btw who is ur idol if u have one😅🤘Maybe!

[@claunko]

6:32 Just a suggestion/advice... align your head with your spine (for a test - do a mouth breath-in with a head position like on 6:32, then align your head/neck parallel with a floor and spine, then do a breath-in trough mouth again, and you'll feel a big difference). Basically more air flows through your mouth when the head is aligned with the spine. Nice workout though

[@KyleBJobey]

I might've missed it, but what is the benefit of having RDL and tbar DL in the same cluster? :) How do the two exercises differentiate in what they attempt to strengthen.

[@firefox1145]

Hey, Conor...really like the stuff. Totally know the struggle so tones of support from way over here, down under. May I also ask regarding this video; is this a once a week program or would you recommend we follow this regime multiple times per week or do we do it once a week partnered with other training regimes throughout the week? (As I am saying this I understand that each athlete/goalkeeper is different so we may have to tweak it a bit. I'm sure you understand the gist of my question) HOPE IT ALL WORKS OUT FOR YOU BRO

[@ConorOKeefe]

Hey Mehran, thanks for the message and the support mate, really appreciate it, same to you with everything that you're doing! Obviously it depends on your own training programme/number of games per week, but I aim to get at least 2-3 gym sessions a week alongside my other training. It's up to you what sessions you use, but this alongside the Power Workout (coming next week) will definitely work in your week programme, just depends which ones you want to do. But in summary, I go for 2/3 gym sessions a week, varying the focus depending what I need

[@dikoop2224]

Hello Conor I'm really appreciate your work for us to learn how to be a goalkeeper thank you for everything. I have a question are this secion how many times i need to do it in a week??

[@ConorOKeefe]

You're welcome! Glad you found it helpful! I would normally do one strength workout + one power workout a week. There is a full Goalkeeper Strength Programme on the website if you would like a full training programme!

[@richardprifti6687]

Could you possibly do an updated strength and power gym session or are you still doing the same session

[@ConorOKeefe]

Yes, will do some new gym videos soon

[@user-kh2hb6gv9u]

Why 8-12 reps since it is for sarcoplasmic hypertrophy and not myofibrilar (1-6), which makes you stronger and functional?

[@simonbitsch8299]

I have a question. I have heard that 4-6 reps with heavier weight is better for keepers because of the power aspect but idk if that’s true. I saw it from ‘Become elite’ 3 yrs old video. But it was mostly for squats, rdl and jumps

[@ConorOKeefe]

Have a watch of the other Gym video that we did with Jordan, called 'Power Workout for Goalkeepers', that should explain all of that in more detail!

[@simonbitsch8299]

@@ConorOKeefe i will do that 👍

[@niko887ify]

Hey Conor, instead of the TRX rows, because I don't have those at the gym, would a banded pull up/assisted machine pull up work sufficiently or no? I assume that the banded pullup would be better instead of the machine ones since with the machines it can be trickier to emulate the pull ups once you start to progress towards bodyweight or even weighted.

[@ConorOKeefe]

Pull ups are a great exercise, definitely! Whatever way works best for you, I’m sure adding them in would be great!

[@sachairvine7099]

My local gym doesn’t have trap bells so can you use bar bells for the first exercise?

[@ConorOKeefe]

Yes of course!

[@davidmathisisaac1936]

More videos like this??!!

[@ConorOKeefe]

Will try to do some more of these!

[@CatCatchCold]

Hello Mr Conor, when I dives on the artificial turf of our school’s football field I always get scratches on my waist and elbows. Should I wear protection gears on artificially turf? I’m considering it right now but I fear that I’ll develop a dependency on the gears if I use them.

[@ConorOKeefe]

Hwllo! Good question! I normally wear protective under clothes, and if you follow the Amazon link in the video description, there are some padded shorts in there! I find them really helpful

[@CatCatchCold]

Conor O'Keefe Thanks. I think I’ll get one. Though I fear that if I get used to wearing protective gears I’ll be too afraid to dive without them. Maybe I should looking for more chances to train on fields with real turf.

[@DonDida24]

Since this is focusing on building strength for goalkeepers, should I replace it with my regular gym routine? On Monday’s I normally focus on chest and back, Wednesday’s I do arms, Friday's legs, and on Tuesdays and Thursdays, I’m doing the power workout you posted. At the moment I’m thinking about doing this once a week like maybe a Saturday. I’m also focusing on Losing weight so I’m undecided right now. Is one day a week of this not enough? What do you and your trainer think?

[@ConorOKeefe]

In season, I normally have a gym session 3 times a week. One power, one strength, and one recovery the day after a match. I don't think you need to be in every day if you are doing the correct work in those sessions, as you could use the other days to work on things like extra distribution or plyometrics. It's personal preference, but that's what we've found works best for us!

[@DonDida24]

@@ConorOKeefe Thank you that makes sense, It's offseason for me right now and so that's why I'm going in every day and at the end of my workouts I do some short passing drills. But I'm also trying to lose weight because I'm not very agile and I take a while to get up to make that 2nd/ 3rd save. I'm pretty sure these workouts will help me get in shape especially with a strict diet. What do you think? Thanks again!

[@jackda0895]

⁠@@ConorOKeefewhat are you doing in your power session if your using other days for plyos ?

[@jarekg3740]

As a beginner to these workouts would the RPL or whatever be a good idea? I’m nervous about my hamstrings lol

[@ConorOKeefe]

Yes of course! Very important to strengthen your hamstrings. Just go with less weight, and focus on getting the technique right

[@isaacearle-broadley1406]

Hey I was wondering how do you set up your corners

[@ConorOKeefe]

I'll try and do a video on corners soon!

[@lol20422]

I often find myself struggling to read and get the confidence to come out for the ball on crosses and corners. Any tips?

[@ConorOKeefe]

Hi Elliot. It's a difficult one, as it's mainly based on timing. So it takes a lot of practice, with and without opposition, in order to get it right. But I'll try and do a video on it soon!

[@lol20422]

@@ConorOKeefe I appreciate it!

[@GGszw1]

I am the best goalkeeper in my class, my friend saved more goals then me. And then they called me trash. But I couldn’t block many because I hurt my jaw. But this helped me save more goals.

[@ConorOKeefe]

Thanks mate!!

[@SWG-co6nd]

Hi mate!Do the biceps training is bad for goalkeepers because my coach said to me I mustn’t do any biceps exercises,hope you answer me

[@ConorOKeefe]

You don't really need to work on biceps that much, it's not really needed for goalkeeping. The muscles we focus on here are the main ones needed for goalkeeping

[@posi9810]

Thanks a lot. Now I can do an athletic workout instead of bodybuilding

[@ConorOKeefe]

Glad it helps!

[@ruaidhrimaccnaimhin5034]

Hi Conor I’m just wondering if these exercises should be done everyday or if you should allow for a day of recovery in between each session?

[@ConorOKeefe]

Noo, not everyday. Alongside normal training and games, I aim to do 2/3 gym sessions a week, with a mix of strength and power (next week's vlog) sessions

[@ruaidhrimaccnaimhin5034]

Perfect! Cheers for the reply man

[@alissabranford5053]

how often should my son do this workout? how long do you do workouts for before changing workout up? thank you

[@ConorOKeefe]

This workout was paired with a power workout video which came out around the same time, and we said that you would do one of each per week. However I now have a specific Goalkeeper Strength Programme over on my website, built for goalkeepers, which walks you through a whole programme. That might be a better one to follow!

[@marcohermann7607]

Hey bro Wanted to ask how often you would recommend doing this in a week and are you doing upper and lower back exercises in one secion like in the video or are you doing them on different days

[@ConorOKeefe]

Hi mate, with this video I would have been doing this session once a week, and the power session (other video) once a week. But since releasing this video, we have actually created a full Goalkeeper Gym/Strength Programme which is available on the website, which should be a bit more complete!

[@mdabdulalim5971]

This training do everyday

[@ConorOKeefe]

No, probably once or twice a week!

[@josue7_lux]

What should i do if my gym doesn’t have sensible weight or a trap bar?

[@ConorOKeefe]

I have some more videos with different workouts for GKs with different equipment, and also a Gym Training Programme over on the website!

[@pranav_cp623]

Please make a video on goalkeeper workout at home

[@ConorOKeefe]

Coming soon!

[@cry.imnotgod]

I will go to the gym 13 times in July.i want to know how to burn fat because mine is 16% and i want to make it 10% or even less.Do the cardio will do it or i need to do something different(and yes i eat healthy)

[@ConorOKeefe]

From my limited knowledge, fat burn will mainly come from burning more calories than you're eating. So continue to eat (and drink) healthily, but keep going to the gym and training. Weights will also help you burn fat, so you dont have to just focus on cardio, but in general make sure you're training a good amount a week, and maybe cut down the more calorific foods that you're eating (whilst maintaining a balanced diet)

[@xuzxko7096]

Nice video! But what do you recommend for kid age (10-16)?

[@xuzxko7096]

Which excercises?

[@ConorOKeefe]

The movements are the same! Just lower the weight! Make sure the movement is correct though, that's the most important thing

[@xuzxko7096]

Conor O'Keefe thanks!

[@shortstudios4453]

how many rest between sets? Like what range do you think is best for recovery.

[@ConorOKeefe]

It's up to you! You might want to research the optimum rest for what you are trying to improve!

[@danielconvent5240]

can you use 2 kettelbells on the last exercise or do you have to use 1 ?

[@ConorOKeefe]

The exercise is based around using one, so that you are engaging your core on the opposite side of the kettlebell to stand up straight, so just copy how it's demonstrated

[@danielconvent5240]

@@ConorOKeefe Thank you, for your answer Conor. I'll do that Workout as demonstrated.

[@ConorOKeefe]

No worries Daniel, good luck with it all!

[@dalehner4832]

God damn my body felt like jelly the next day

[@ConorOKeefe]

Hahah good, that shows it's working! Hope it was helpful!

[@vidianosdrossos2296]

Conor in what tier of english football does l'boro play in?

[@ConorOKeefe]

Loughborough play in the 9th tier of English Football, but the top University league!

[@vassilismalevitis7970]

how many times a week we should do this kind of training?

[@ConorOKeefe]

I normally do strength gym sessions twice a week in season

[@stephengomes1113]

How many time we GOALKEEPERS should do these training in a week??...and one more question can goalkeeper do dumbells exercises... actually I have 7.5×2=15kgs of dumbells....is it okk...to do weight exercises with dumbells..?? And I train my biceps triceps chest shoulder Thrice in a week by doing dumbells exercises and rest of the day I stay on cardio exercises...like pushups and abs exercises without any equipments...which u can say free hand...

[@ConorOKeefe]

I normally do a gym session 3 times a week, twice for strength/power training, once as a recovery session after a game. These exercises are probably more helpful than dumbbell work, but they are a good alternative if you don't have access to a gym

[@Hardistul]

8-12 reps for strength? that's hypertrophy range. You should stick to a 3-6 rep range. Also, the concentric phase must be performed as fast as possible (not compromising the form). And where are the barbell squats? The bread and butter of leg strength. But most importantly, there should be a periodization (if you're in the offseason, it can range from 8 to 12 weeks, there are a lot of variations), start with higher volume (in terms of sets/week) and lower weights (70-80% of 1RM) and steadily progress towards lower volume and heavier weights (80-95% of 1RM). I can recommend you some books if you are interested in this subject.

[@Longzy]

Should I do that whole workout in one session ? Or split ?

[@ConorOKeefe]

I would do that whole workout as one session, but it depends if you're able to. If it works better for you to split it, then do the lowers + ladder walk, then the uppers + kettle bell walk

[@fakeme87]

I would say that it depends on your current level of fitness. If you are not used to a high level of training such as Connor, doing both upper and lower body might make you really sore everywhere the day(s) after, forcing you to take some time off to let all the muscles recover. By alternating, you can keep exercising one part while letting the other to recover.

[@aztec2981]

If I’m a teenager am I supposed to do the same amount of reps and sets

[@ConorOKeefe]

Yes, but lower the weight! Like it says in the video, when you are able to complete the full reps/sets easily, that's when you can increase the weight. But correct form is more important than a high weight

[@soufianirhabin8074]

The problem is i don’t have trap bar and trx row

[@ConorOKeefe]

You may have to adapt with other equipment that would help target the same area!

[@kempsanton]

How many times do you do this power workout in the week?

[@ConorOKeefe]

I normally do 1 power workout & 1 strength workout per week

[@suksansananmuang3603]

how many weight that suitable for me ? , 187 cm height and 86 kg. Can you introduce me?

[@ConorOKeefe]

Start with low weight & build up! Technique and correct form is the most important thing!

[@seferozdemir5271]

Can we do this program 2-3 times a week?

[@ConorOKeefe]

Do it as much as you'd like!

[@susu-mo8is]

I wanna watch this video when I was active player😅

[@ConorOKeefe]

Glad you enjoyed it!!

[@chelssy9557]

Hey man, what shoes are these

[@ConorOKeefe]

Nike Zoom Pegasus!

[@mfumobaloyi5252]

Conor when you play professional football will you still do vlogs?

[@ConorOKeefe]

I hope so!

[@mychaelperez8921]

👏👏

[@ConorOKeefe]

Thanks Mychael!

[@mychaelperez8921]

@@ConorOKeefe No problem man I am glad that there is a video for goalies. In regarding to on how to strengthen themselves in the gym.

[@aztec2981]

What is considered the ideal body for a goalkeeper?

[@ConorOKeefe]

I don't think that there is an ideal body type! Just look at the top goalkeepers in the EPL for example; so many different body types, and all brilliant keepers. The focus should be on technical and physical ability, not body type in my opinion.

[@aztec2981]

Conor O'Keefe I’m around 5’11” and weight about 170 pounds.I would like to sort of cut weight to get more in shape since my body isn’t toned at all. Any tips with this?

[@funnyclipsforyall9223]

Does this also works for centre backs

[@ConorOKeefe]

I'm sure it does. You may not need to focus as much on the shoulders/uppers, but the core/lowers exercises are definitely applicable!

[@funnyclipsforyall9223]

Conor O'Keefe thnx conor

[@ConorOKeefe]

No worries Rick, good luck!

[@bryanthegoalie5692]

Wait...Since the word goalkeeper keeps coming up and judging by the accent I think I came to see the wrong kind of goalie training. Good news is that the workout is still great. Thank for.

[@ConorOKeefe]

Ahah apologies Bryan, hope it still helps!

[@andresgk3365]

14:00

[@ahmednasser4602]

I ain't doing hip thrusts in a public gym

[@andresgk3365]

13:32

[@andresgk3365]

16:20

[@elliottpray7809]

I really hat to complain but I could not here him when he was talking because of the music

[@James-kt4ju]

Just noticed you look like Maikel kieftenbeld

[@Noah-rd9bp]

Max Colin- The GOAT he does haha

[@yudhistirah.bagastian8364]

BTW You look like Joe hart 🏋️

[@ConorOKeefe]

I’ll take that!!

[@mohamedhussain4172]

What's your height??

[@ConorOKeefe]

I'm 1.82m!

[@aaronlynchfitness3489]

Ask hedra to sponsor me 🤣🤣🤣

[@ConorOKeefe]

Hahaha keep working hard, maybe one day!

[@MikeJohnson-qu7ep]

Zero speed training to make us quicker goalkeepers. Speed in crucial for a goalkeeper and these drills make u stronger but slower.

[@ConorOKeefe]

I suggest you watch part two, which is the Power Workout for Goalkeepers. Without strength, your power will be very poor (power = strength x speed), and goalkeepers are power athletes. Therefore, this session is building strength to enable the development of power and speed. A combination is needed.

[@MikeJohnson-qu7ep]

Conor O'Keefe Thanks for replying Conor. Just seen part two. Some drills in part two are speed endurance. As I goalkeeper we wouldn’t really need the endurance. So I would recommend doing more sets with smaller reps so the quality is explosive not endurance. This will make u more explosive and quicker. I learnt this from sport scientists in Spain and Poland. Unfortunately in my football club I have a programme which is only strength workouts, no power and speed 😑

[@MikeJohnson-qu7ep]

But overall I do believe these are two good quality videos

[@gabedigger]

Watching this video as I eat jelly beans.

[@ConorOKeefe]

Hahah hope they tasted good!