Since the Leafs are now mathematically eliminated from the playoffs, and all minor hockey schedules are winding down, it should be time to change gears right?
I think so, but obviously most don't.
I looked through my local newspaper today, and had to laugh. I used to get angry, but now realize that although I truly believe I'm right, most think I'm wrong (and that's okay). There was ad after ad trying to get parents to sign their kids up for summer hockey, and skill development camps.
Parents....kids....lose the equipment. Lock it up if you have to. Take a break, and get strong working out.
When you get cut in September, the braintrust will start blurting out why they made the decision they did. "We want you to be 15 pounds heavier." "We want you to be stronger." "We want your feet quicker." "We don't think you're going to win the battles on the boards."
Everything that they tell you will have one thing in common: you should have worked out for 4-5 months over the summer, instead of playing hockey. I'm going to keep saying it, because I have seen hundreds of cases dealing with this.
Once you have achieved a reasonable level, and are into your teen years, you will go backwards by playing summer hockey.
The only way that you will get gain weight, quicken your feet, and do all those other good things, is to get strong. You're leaving your improvement on the table by playing all year, and not working out.
Here is something to think about....
When a 5-year-old asks her dance teacher what to do for her "homework", the response was exactly what I was hoping to hear......
"keep doing your push-ups so you can sustain your movements longer!!!!!!!!!!!!!!" Great. All I needed to hear. Boy do I like this dance teacher.
A Chiropractor by the name of Dr. Hassard is now gathering some interesting information for me. He is a great Doctor, who's opinion I truly value. Take a look at this link, and see what you think. Although it's not hockey based, it is about overtraining. I urge you people to read the article.
Friday, 30 March 2012
Thursday, 29 March 2012
Lower Body Supersets. Putting It All Together.
When you watch this video, you will get an idea of how to assemble these supersets with the exercises that we have seen in the pevious videos.
Now remember, these are just suggestions. You make be looking at many other options from other videos, thinking that I have forgotten many things, or are not aware of what's out there. My problem is, I could send each of you a 2-hour long DVD, and not even put a dent into what there is to know about lower body training.
As much as I do like my supersets, 3-ways, and 4-ways, I start off each of my workouts with instability exercises done on their own. They are usually single-leg movements done with the chains, bands, slider boards or barbells. The risk factor for injury is high, so after your WARM -UP, do these first.
Here is an example of my last leg workout:
Warm-up on the stationary bike.
Chain Lunges for 3 sets/leg. Refer back to my lunge video.
Skaters push for 2 sets/leg. Again, refer back to the lunge video.
Band leg curl, immediately followed by band "hack squat"(refer back to my last video), immediately followed by barbell squats in my power cage. 2 sets of that combo.
That's it, that's all. 72 hours later, my entire legs, including calves (from the indirect work on the chains and bands), are sore to the touch. Bending over is a huge chore, and no more lower body for another 5 days or so.
"But look at what you left out". I realize that, but every workout can take its own shape.
I left nothing out conceptually. Instability, chain, band, barbell, single-leg, double leg. Look at all my variables. This will completely confuse your muscles, leading to results.
Yes, maybe next time, my risky movements might be the pole squat, and the one-foot banded hop. But don't get preoccupied with the actual exercises. Learn and understand all of the exercises, and what they do. Then you fill in the holes of your concept with the exercises that you choose.
When I had my gym, it killed me to watch the same people come in and do the same leg curl on the same machine. Their boredom radiated throughout the gym. Remember, a leg curl is a single-joint knee flexion to extension. You fill in the ways that you want to do it.
Lastly, and VERY IMPORTANTLY. When you are watching the video, I try to make mention of a quick transition into the next exercise, when doing your combinations.
I lied. It should be as close to IMMEDIATELY as possible. In a fraction of a second, ATP regenerates. You don't want to wait to regenerate. Take advantage of being pre-exhausted, and head right into the next phase. I'm going to stick to my theory of single-joint to multi-joint combos. If you follow that pattern, you will be able to seamlessly roll into the multi-joint phase of the combo.
The video will hopefully help you. As mentioned earlier though, this is just a fraction of what there is to know. I can send a personal DVD to you, if you are interested in a lot more detailed ideas.
Lots of slider boards, and single-leg exercises up next. Until next time.
Now remember, these are just suggestions. You make be looking at many other options from other videos, thinking that I have forgotten many things, or are not aware of what's out there. My problem is, I could send each of you a 2-hour long DVD, and not even put a dent into what there is to know about lower body training.
As much as I do like my supersets, 3-ways, and 4-ways, I start off each of my workouts with instability exercises done on their own. They are usually single-leg movements done with the chains, bands, slider boards or barbells. The risk factor for injury is high, so after your WARM -UP, do these first.
Here is an example of my last leg workout:
Warm-up on the stationary bike.
Chain Lunges for 3 sets/leg. Refer back to my lunge video.
Skaters push for 2 sets/leg. Again, refer back to the lunge video.
Band leg curl, immediately followed by band "hack squat"(refer back to my last video), immediately followed by barbell squats in my power cage. 2 sets of that combo.
That's it, that's all. 72 hours later, my entire legs, including calves (from the indirect work on the chains and bands), are sore to the touch. Bending over is a huge chore, and no more lower body for another 5 days or so.
"But look at what you left out". I realize that, but every workout can take its own shape.
I left nothing out conceptually. Instability, chain, band, barbell, single-leg, double leg. Look at all my variables. This will completely confuse your muscles, leading to results.
Yes, maybe next time, my risky movements might be the pole squat, and the one-foot banded hop. But don't get preoccupied with the actual exercises. Learn and understand all of the exercises, and what they do. Then you fill in the holes of your concept with the exercises that you choose.
When I had my gym, it killed me to watch the same people come in and do the same leg curl on the same machine. Their boredom radiated throughout the gym. Remember, a leg curl is a single-joint knee flexion to extension. You fill in the ways that you want to do it.
Lastly, and VERY IMPORTANTLY. When you are watching the video, I try to make mention of a quick transition into the next exercise, when doing your combinations.
I lied. It should be as close to IMMEDIATELY as possible. In a fraction of a second, ATP regenerates. You don't want to wait to regenerate. Take advantage of being pre-exhausted, and head right into the next phase. I'm going to stick to my theory of single-joint to multi-joint combos. If you follow that pattern, you will be able to seamlessly roll into the multi-joint phase of the combo.
The video will hopefully help you. As mentioned earlier though, this is just a fraction of what there is to know. I can send a personal DVD to you, if you are interested in a lot more detailed ideas.
Lots of slider boards, and single-leg exercises up next. Until next time.
Sunday, 4 March 2012
Getting a Leg Up
I've already shown you the differences between the two squats. You've seen the differences between a regular deadlift and a stiff-legged deadlift, and you've seen my 20-minute killer leg workout.
Now there's lots to show you for lower body but we're going to start with these four demonstrations. The next video will be focused on putting certain things together in supersets.
We're going to get to slider board work - patience!
The two single-joint movements for hamstrings are shown with the bands and the chains. The key with the chains is to keep your butt up, don't let your butt sag because it changes the angle and therefore alters the entire exercise.
Remember changing your body position (in relation to where the chains hang down) will alter the difficulty of the exercise - experiment with this. Don't be too aggressive the first few times. See how you feel the day after the workout. This exercise puts a lot of strain on your knees, calves and hamstrings, so please be careful.
The band exercise is simple but so effective. It's the greatest leg curl 'machine' you'll ever use. Again, the colour of the band and how far you stretch it, will have to be determined by you with some experimentation. Remember we don't have a quantitative weight, so you want to make sure you're hitting muscular failure in 45-70 seconds.
The third exercise shown is the lying hamstring pullover (with bands). This can be done many ways, but just start by getting a feel for this position. The main thing to remember, straighten that leg only 85% of the way and lock it that angle - have somebody watch your leg the first few times to give you feedback on whether you're maintaining the angle throughout the range of motion. As soon as you lose that angle, you'll be altering the exercise and it may no longer be a hamstring exercise. Remember as always with the bands, there will be a learning curve. Try to control the bands and don't let the bands control you. This is easier said than done, especially as you start to tire.
The last exercise is single-joint toe raises. No bouncing at the bottom, make sure you get a nice full range of motion. The video speaks for itself on this one. Let me know if you have questions.
Now there's lots to show you for lower body but we're going to start with these four demonstrations. The next video will be focused on putting certain things together in supersets.
We're going to get to slider board work - patience!
The two single-joint movements for hamstrings are shown with the bands and the chains. The key with the chains is to keep your butt up, don't let your butt sag because it changes the angle and therefore alters the entire exercise.
Remember changing your body position (in relation to where the chains hang down) will alter the difficulty of the exercise - experiment with this. Don't be too aggressive the first few times. See how you feel the day after the workout. This exercise puts a lot of strain on your knees, calves and hamstrings, so please be careful.
The band exercise is simple but so effective. It's the greatest leg curl 'machine' you'll ever use. Again, the colour of the band and how far you stretch it, will have to be determined by you with some experimentation. Remember we don't have a quantitative weight, so you want to make sure you're hitting muscular failure in 45-70 seconds.
The third exercise shown is the lying hamstring pullover (with bands). This can be done many ways, but just start by getting a feel for this position. The main thing to remember, straighten that leg only 85% of the way and lock it that angle - have somebody watch your leg the first few times to give you feedback on whether you're maintaining the angle throughout the range of motion. As soon as you lose that angle, you'll be altering the exercise and it may no longer be a hamstring exercise. Remember as always with the bands, there will be a learning curve. Try to control the bands and don't let the bands control you. This is easier said than done, especially as you start to tire.
The last exercise is single-joint toe raises. No bouncing at the bottom, make sure you get a nice full range of motion. The video speaks for itself on this one. Let me know if you have questions.
Saturday, 3 March 2012
Check Out This Riddle
Who, at 72-years-old, can fall backwards on the ice while skating, and get up and walk away? Without any whiplash, bruises, broken bones, or strained muscles to boot?
MY MOM.
She works out regularly. Usually 3 times a week, using bands, weights, and a Smith Machine. My Dad said she got an 80-second plank the other day.
I was there when she fell. She hadn't skated for years, but wanted to try. I heard the thud from 10 feet away. But her legs didn't flail all over, and she was in complete control even going down. Her triceps and shoulders supported her when she reached back, and thanks to a great diet, and strength training, her bones didn't break.
So the next time you think, "Man. I wish that guy would just give it a rest", think again. Everyone needs to strength train. Not just athletes. Everyone.
EVERYTHING GOOD COMES FROM GETTING STRONG.
MY MOM.
She works out regularly. Usually 3 times a week, using bands, weights, and a Smith Machine. My Dad said she got an 80-second plank the other day.
I was there when she fell. She hadn't skated for years, but wanted to try. I heard the thud from 10 feet away. But her legs didn't flail all over, and she was in complete control even going down. Her triceps and shoulders supported her when she reached back, and thanks to a great diet, and strength training, her bones didn't break.
So the next time you think, "Man. I wish that guy would just give it a rest", think again. Everyone needs to strength train. Not just athletes. Everyone.
EVERYTHING GOOD COMES FROM GETTING STRONG.
Ex-Leaf Coach Is A Human Being Also
I agree that this is the day of the grossly overpaid athlete, coach, G.M., and all other professional athletic positions.
Outside of people in my family, my only other idol is Terry Fox.
I don't idolize pro athletes at all. I believe they are people just like us. Breathing the same air, and putting their pants on leg by leg. I do respect what they do. However, most of it is God-given ability to start. Yes, all those clichés about hard work and practise are true, but without being given the tools at birth, they would not be pro athletes. There are many 20-year-old Juvenile house league hockey players out there, who work far harder than any pro athlete. But they will never play for the Leafs.
But. These athletes are human beings. AND SO ARE THE COACHES.
What happened to Ron Wilson the other night at Air Canada Centre was disgusting. Can you imagine being in his shoes, with thousands of people shouting your name to be fired? Do you really think that he deserved that? Even if you don't think he was a good coach, is he really to blame for all the team's woes? Do the players not have to take some responsibility? I love listening to a sports talk show host named Bob McCowan. For years he has said about how overrated coaching is at the pro level. I couldn't agree more.
Fact is, whatever your thoughts on pro athletes and coaches are, please remember that they are human beings. They have families, and are just like you and I. They get paid tons of money, but in the end, they do deserve the respect that regular people do get.
At least you're out of this noose, Ron. I will apologize for all the morons out there who thought we should have traded a third and fourth draft choice to simply get Rick Nash. They also think that everyone wants to play here in Toronto, because it's such a great hockey town. You know better, don't you? Sleep well tonight, and good luck. You certainly deserved better.
Outside of people in my family, my only other idol is Terry Fox.
I don't idolize pro athletes at all. I believe they are people just like us. Breathing the same air, and putting their pants on leg by leg. I do respect what they do. However, most of it is God-given ability to start. Yes, all those clichés about hard work and practise are true, but without being given the tools at birth, they would not be pro athletes. There are many 20-year-old Juvenile house league hockey players out there, who work far harder than any pro athlete. But they will never play for the Leafs.
But. These athletes are human beings. AND SO ARE THE COACHES.
What happened to Ron Wilson the other night at Air Canada Centre was disgusting. Can you imagine being in his shoes, with thousands of people shouting your name to be fired? Do you really think that he deserved that? Even if you don't think he was a good coach, is he really to blame for all the team's woes? Do the players not have to take some responsibility? I love listening to a sports talk show host named Bob McCowan. For years he has said about how overrated coaching is at the pro level. I couldn't agree more.
Fact is, whatever your thoughts on pro athletes and coaches are, please remember that they are human beings. They have families, and are just like you and I. They get paid tons of money, but in the end, they do deserve the respect that regular people do get.
At least you're out of this noose, Ron. I will apologize for all the morons out there who thought we should have traded a third and fourth draft choice to simply get Rick Nash. They also think that everyone wants to play here in Toronto, because it's such a great hockey town. You know better, don't you? Sleep well tonight, and good luck. You certainly deserved better.
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