Summer Hockey Training Myths Part 2

Yesterday we discussed the misconceptions of training too much…may look good on paper but a proper periodized program is what we are looking for

Part 2

Strengthen Weaknesses and Stretch Strengths

Why is it that everybody wants to bench press but very few people like to do chin ups or strengthen smaller muscle groups such as the rotator cuff? One common area that we often see needing attention is strong and tight pectoralis major muscle. Tight pecs can result in rounded shoulders and excessive internal rotation. A proper postural assessment will identify this problem. After recognition, the player should be prescribed exercises that will retract the shoulder blades and stretch the chest muscles. Think of training as similar to caring for a car. Tune it up and it will run more effectively. Fix the muscles that are limiting your gains and your functional strength will increase dramatically.

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We, at SST, wish everyone a great summer and remind you to concentrate on your training. Please check out our website www.sst.training for more info about SST’s High Performance Summer Camp!

Learn how to become faster by dragging a sled, tire flipping, fire hose dragging, car dragging and much more!

Our locations include

Burlington

Hamilton

Laval

Milton

Mississauga

Oakville

Richmond Hill

Waterloo

Summer Hockey Training–Myths Part 1

Summer Training

Myths and Misconceptions

Summer is approaching fast and many players are starting to train hard for the upcoming season. We’ve seen and heard so many misconceptions about how to train, I decided to address some common mistakes and myths my colleagues and I have run into.

Athletes Who Train Too Much

Yes, I know it’s hard to believe, but some young bucks still believe more is better. Remember this common sense rule: Stress quality over quantity. Too many young hockey players come to SST for the summer thinking they should work out two or more hours in a single session every day of the week. This may sound great on paper, but in reality the body isn’t meant to endure such treatment. Don’t get me wrong, I am a firm believer in two-a-day workouts, but those workouts should be short and intense. Workouts should be no longer than one hour in length with a second workout about 4-6 hours later.

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We, at SST, wish everyone a great summer and remind you to concentrate on your training. Please check out our website www.sst.training for more info about SST’s High Performance Summer Camp!

Learn how to become faster by dragging a sled, tire flipping, fire hose dragging, car dragging and much more!

Our locations include

Burlington

Hamilton

Laval

Milton

Mississauga

Oakville

Richmond Hill

Waterloo

How to pack a healthy lunch for your child Part 6!

Be careful of the drinks you pack. It’s tempting to send prepackaged drink boxes, however; they are almost all filled with too much sugar and empty calories. Instead opt for water or milk sent in reusable drink containers. Children need to stay well hydrated for proper concentration, to avoid fatigue and for proper cognitive brain function. Sugary drinks dehydrate and add too many extra empty calories.

His parents stress the importance of recycling

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How to pack a healthy lunch for your child Part 5!

Limit unhealthy choices. Bottom line, if you are hungry you will eat what is available. If sugary treats are part of the lunch, children will almost always opt for those first. Filling up on empty calories and passing on the veggies. If the lunch box contains only healthy options, they WILL eat them and develop a taste for nutrient dense healthy foods, keeping them satisfied longer, avoiding the afternoon crash.

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How to pack a healthy lunch your child will eat Part 4!

Make it fun. Find ways to make healthy snacks more enjoyable. Fruit or veggies on a stick, cheese cut into shapes with a cookie cutter, celery with cream cheese and raisins (ants on a log), cut sandwiches into shapes. Any way to make it more enjoyable and encourage healthy eating.

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How to pack a healthy lunch your child will eat PART 3!

Keep it small. Even the older kids don’t require a 4-course meal packed into their lunch box. We tend to send too much food and wonder why so much comes home with them. Children tend to socialize during lunch and break times. A good rule of thumb is to pack what you would serve them if they were home for lunch, typically it wouldn’t be so large. A healthy lunch and two small snacks seem to do it.

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How to Pack Healthy Lunches Kids Will Eat Part 2

Keep it simple. When did we feel the need to all become Martha Stewart? Time is a premium as parents and we don’t have hours to spend in the kitchen. Children are not expecting a five star lunch. Be sure to include fruits, veggies, proteins & whole grains. Simple real foods that keep hunger at bay. Purchase a bento box and a thermos, this allows for packing dips for veggies and hot lunch ideas.

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How to Pack Healthy Lunches Kids Will Eat Part 2

Keep it simple. When did we feel the need to all become Martha Stewart? Time is a premium as parents and we don’t have hours to spend in the kitchen. Children are not expecting a five star lunch. Be sure to include fruits, veggies, proteins & whole grains. Simple real foods that keep hunger at bay. Purchase a bento box and a thermos, this allows for packing dips for veggies and hot lunch ideas.

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How to pack a healthy lunch for your kids PART 1

How to Pack Healthy Lunches Kids Will Eat

If you are like most parents, the thought of packing another lunch for the kids seems daunting, we get bored or uninspired making them as quickly as they do eating them. Not to mention the disappointment we feel when the entire lunch comes home untouched. What’s a parent to do? No matter how old your kids are the following tips are sure to help keep tummy’s happy all day and parents happy at the end of the day when lunch boxes are returned home empty!

Part 1

Involve your child. When children have a say as to what is going into their lunches they are more likely to eat them. Involve them in every step, grocery shopping, meal preparation and recipe ideas. Search the web together for healthy recipe ideas or visit your local library for cookbooks written for kids, there are many. This will not only provide an excellent opportunity to teach your child about healthy eating & set them on the right path for life, but may also inspire some future chef’s.

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www.myblueprintnutrition.com

www.sst.training

8 ASTUCES POUR OPTIMISER LES GAINS MUSCULAIRES PARTIE 1

Il n’y a rien de pire pour celui ou celle qui s’entraine fort dans le gym que passer 4-5 heures par semaine à lever des poids et à se défoncer sur des entrainements difficiles sans voir les résultats escomptés. Voici 8 astuces pour s’assurer que le temps et les efforts investis seront payants.

  1. Les répétitions. Une grande majorité des répétitions exécutées dans un entrainement devraient être entre 6 et 12. Oui des répétitions plus basses, en force (2 à 5) et des ”finisher” de plus de 15 répétitions peuvent aider à la croissance des muscles, mais si on fait la plupart de nos séries entre 6 et 12 reps on s’assure d’un temps sous tension de 25 à 50 secondes, ce qui représente un temps sous tension idéal pour l’hypertrophie pour la plupart des muscles.
  2. Devenir plus fort. Un muscle doit être soumis à un stress mécanique important à chaque entrainement. Ce stress doit être suffisant pour forcer la croissance musculaire. Un exemple très commun est le gars qui a réussi à faire 225 lbs au bench press pour quelques répétitions et qui arrête de mettre plus de poids sur la barre. Le processus d’adaptation (nouveau muscle dans ce cas-ci) nécéssite que le corps soit soumis à un nouveau défi: 5lbs de plus sur la barre, ou une répétition de plus que la semaine précédente. Cherchez toujours à dépasser ce que vous avez fait la semaine précédente (même si cela prend quelques semaines avant de bouger). Cette manière de structurer vos entrainements vous gardera également toujours motivé pour vos entrainements car vous aurez un objectif bien précis, et réaliste, à atteindre.
  3. Le programme. Une des pires erreurs que j’ai faites quand j’étais jeune a été de changer trop souvent de programme. Dès que je voyais un nouveau programme qui avait aidé tel ou tel powerlifter ou bodybuilder à augmenter son bench press de 50 livres je changeais de programme (donc aux 2 semaines environ…). Il y a très peu de mauvais programmes, mais la plupart ne donneront pas de résultats avant plusieurs semaines. Le processus d’adaptation que j’ai mentionné au point précédent prend plusieurs entrainememts sur une longue période de temps avant de se manifester. Le corps humain ne s’adapte pas à des stress aléatoires. Par exemple, s’il faisait 0 degrés celcius un matin de juillet, pensez-vous que votre corps s’adapterait au froid pour quelques heures? Il le fait en novembre quand les températures demeurent basses sur une période de temps très longue et de manière progressive (sur plusieurs semaines). De la même manière le corps ne s’adaptera pas à un stress imposé par quelques entrainements sur 2 semaines, mais il le fera certainement sur une périodes de quelques semaines, voire de quelques mois.
  4. L’effort. Dans les 16 dernières années que j’ai passées à travailler dans les gyms, j’ai eu la chance de côtoyer plusieurs hommes et femmes qui n’avaient aucune connaissance en entrainement, aucune connaissance du corps humain et aucun support d’un entraineur qualifié mais qui arrivaient à des résultats exceptionnels. Ces personnes avaient tous et toutes en commun une éthique de travail irréprochable, ils se donnaient corps et âme à chaque entrainement comme si leur vie en dépendait. Je suis chanceux après toutes ces années au gym SST Laval de pouvoir ne travailler maintenant avec un groupe d’athlètes qui sont si motivés que chaque répétition, chaque série, chaque mouvement est fait avec le plus intense des efforts. Je suis certain que ces athlètes vont progresser parce que jamais un bon programme ou un nouveau supplément ne pourra remplacer l’effort au travail en musculation. Si vous n’êtes pas prêt à donner votre 100% à chaque répétition quand vous vous entrainez, vous n’aurez probablement jamais les résultats que vous désirez.