"SAY WHAT?!" Golden Knights Goaltender Adin Hill Reveals A Meticulous Routine To Stay In Shape

LAS VEGAS -- Long after a home game at T-Mobile Arena, it's likely Vegas Golden Knights goaltender Adin Hill is one of the last ones to leave.

Including his teammates, media members, concession stand workers, and arena employees - aside from the two security members who stand guard outside the team locker room - Hill might be there an hour or so once the final horn sounds.

His postgame routine is a big reason he is able to stay in shape, and keep his body intact after rigorous nights between the pipes.

"I think every player, when it comes to recovery, and even like preparation for stuff, it's just kind of learning what works for you," Hill said recently. "So what you need to do for your body, what your body kind of needs, and just kind of learning from it.

"So trial and error, I think, is a lot of it. It took me a long time to kind of get my routine, and then once you have it, you kind of have it narrowed down.

As part of our "SAY WHAT?!" series, here is a little more with Adin Hill:

THN: What do you put your body through to maintain its shape, for recovery?

AH: "Yeah, you know after a game, as soon as the game's done it kind of starts. (I) get (a) protein shake and whatever. And then I go to the trainer's room, do some recovery stuff, work on my body, get treatment, just try and get my body back to, hopefully movement-wise, where it was before the game started. And then through with that, go in the gym (and) do a workout. And then I do a contrast of cold and hot tub, just to try and get my legs flushed out. Normally the night after game we skate at 11:30 am, so usually I'm here at 8:30 the next morning, just getting treatment again, trying to get my body prepped for practice."

THN: So how long is your postgame, same-night recovery?

AH: "I'm at the rink for about an hour, and then I'll go home. And sometimes I'll sit on the couch and do Normatec to flush the legs out. Turn a movie on or something for a bit, and then next morning, wake up, make a coffee, take a dog for a walk and back at the rink."

THN: What's your favorite offseason workout or conditioning?

AH: "I mean, nothing feels better than an upper body lift. We don't need it a ton as goalies, but you leave the gym feeling a little better about yourself, right? But no, I mean, I guess just kind of a mixture of everything, kind of hit legs a couple times a week, hit upper body a couple times a week."

THN: What is your emphasis on maxes and compound movements?

AH: "I don't really go for max (lifts). I mean, we don't need to train for max. So we just kind of go more repetition based. Almost everything I do is sets of 6-10, or even 12 sometimes. So just kind of lower the weight. With what we do, you don't want to be squatting a sh-t ton of weight or deadlifting a lot of weight, and pull your back out or something like that, right? It's all proper form. But a little lower weight and higher reps. I can't remember the last time I did a max squat or max deadlift."

THN: What does your typical nutrition meal plan look like, in-season?

AH: "In season, we get most of our food at the rink, so it's nice. We have healthy options here every day. So usually breakfast and lunch are taken care of, and then for dinner, me or my girlfriend will cook, or sometimes we'll order something in, or go somewhere to eat. So it's pretty easy. I mean, the team makes it easy for us. Be pretty hard to eat bad around here, unless you're going out and having (fast food) for dinner every night."

THN: So typical Adin Hill, pregame meal.

AH: "Morning, usually omelet, little avocado on the side. I load the omelet with a ton of veggies, and then usually just a little toast or something for a little carbs. And then postskate, I have a protein shake. And then my pre game meal, I have a big salad, and then carb up. I don't eat meat on game days, Usually pasta, but I'll mix it up. Sometimes I'll go whole wheat, sometimes normal, sometimes gluten-free. I'll kind of mix it up to change it up so you're not eating the same thing every time."

THN: If you weren't a professional hockey player what do you think you'd be doing?

AH: "I never really got that far. I used to think I wanted to be an architect. I don't know, hopefully another pro sport."

THN: What kind of movies or TV shows are you into?

AH: "I like some series. I was a big Game of Thrones fan, stuff like that. So I feel like it's hard to watch a series now, because it's like every series (because) one season comes out, you watch one season (all at once), you got to wait a year for the next season. It's kind of nice to be five or six seasons behind (so) you can watch for a while."

THN: If you were a fictitious character, who would it be and why?

AH: "I mean, John Wick is pretty cool. Can't go wrong there. If I could choose somebody, probably John Wick. Tough to not pick him. Just kind of gets after it, does whatever needs to be done, and takes care of his business."

THN: What's been the best thing and being a part of this organization?

AH: "I think just the professionalism of the organization. I mean, top to bottom they try and give you every opportunity they can to succeed. And then other than that, it's just the locker-room chemistry. Everyone likes each other, we're all best friends in here. So yeah, it's a great place to be."