Resistance Training for Acceleration

Sprinting has been described as consisting of a series of phases: an acceleration phase (typically the first 10 metres), a transition phase, and a maximum velocity phase.  For sports such as soccer, rugby, football and basketball, maximum velocity is not always attained, and repeated short sprints are more common.  Taking this into consideration, the ability to develop speed in as short a time as possible (acceleration) may be of high importance to many athletes.  It has been proposed that acceleration and maximum velocity are relatively separate and specific qualities.

An athlete’s ability to accelerate his or her body during sprinting is dependent on several factors.  These factors include technique and the force production capability of the body, in particular the leg muscles.  It has been shown that the technical aspects may have less importance for the acceleration phase of performance than for a typical sprinting event.  For example, in many sports the athletes have to accelerate from a lying or crouching position, from landing on 1 leg and pivoting, from catching a ball, and so on.  Therefore, the force capability of the muscle may be more important in improving acceleration of the athlete.  This point was supported by R. Mann in his publication titled “The Elite Athletes Project: Sprints and Hurdles.” which stated that the ability to perform well in sprints over short distances is dependent on the ability to produce large amounts of force at crucial times.

A variety of methods are used to enhance force output.  These methods include resistance training, plyometric training, and assisted and resisted sprinting techniques.  For this article we will focus on resisted sprinting which involves athletes sprinting with added load.  This load can come in different forms: weighted vests, sled-sprints, uphill sprinting and limb loading.  More specifically, this article will focus on the towing of weighted devices such as sleds which is the most common method of providing towing resistance for the enhancement of sprinting.

It has been shown that the use of towing as a form of resistance may increase the load on the athlete’s torso and therefore require more stabilization.  This training stimulus may increase pelvic stabilization, leading to a positive effect on sprint performance.  Increased torso loads also cause an increased upper-body lean and increased thigh angle at both the beginning and the end of the stance phase.  This increased thigh angle reflects the increased need for force production during the prolonged stance phase.

It is important to note that sprinting speed should not be decreased by more than 10% when adding resistance; adding too much resistance may alter running kinematics in ways that are not desirable.  It is also maintained that sled-sprinting should not be employed when the desired training effect is neural (i.e. maximal velocity).  Sled-sprinting is an effective method for a metabolic training effect (i.e. acceleration).  Due to evidence that only the first 10 metres of a sprint have been designated as the acceleration phase, it is suggested that sled-sprints should be performed for distances no longer than 10 metres.

S.S.T. holds that a well implemented speed program should include a variety of methods to achieve desirable results (i.e. resisted sprints, assisted sprints, unassisted sprints and resistance training).  Also, methods such as resisted and assisted sprints should be used sparingly, such as in the final or next-to-final block of an athlete’s periodized program.

To find out more information regarding SST’s upcoming Lightning camp please visit our website at www.sstcanada.com

 

SST Q&A- Short Hockey Stride

Question:  My 14 year old son is a good hockey player, but as he is getting older, his skating strides are becoming short.  Why would this be? And how can he improve his stride?

Answer: This is a good question.  I have been around the rinks for about 20 years now, and that is something I notice a lot of in young hockey players. A short skating stride can come from a number of things.

First thing, take notes:  What is the position of his upper body? Which way does he shoot?  What does he do for warm up?

For Example:

If his upper body is bent over = tight hip flexors

If he shoots left = Tight right Hip (must be balanced) (and vice versa for a right shooter)

Warm up is Crucial for effective stride length so make sure you are including an effective dynamic warm-up before you get on the ice.

 

If you are still having issues with stride length look to tackle to following through myofacial release,  proper stretching, and off-ice training:

  • Tight Hip Flexors– Comes from too much skating, riding the bicycle (amazes me how many pros I see still riding the bike after games!), not enough stretching, computers and TV etc. Look for warm-up exercises that extends the hip and lengthens the leg.

 

  • Tight Hamstrings: same as above.

 

  • Weak Glute Muscles: Glute Med, Glute Max, Piriformis  muscles which extend and abduct the hip.  These muscles are neglected off the ice.  If these muscles are not strong, power can not be generated to get a full stride. Weak glutes often cause the common hockey groin injury as a direct result of the groin being overworked.

 

  • Tight IT Band – Abducts the hip. Tightness in the IT band causes knee tracking problems causing Patella Femoral syndrome. Use myofacial release to help reduce tightness.

 

  • Tight/Weak Adductors: Commonly neglected.  Athletes tend to stretch this muscle a lot, however neglect to strengthen them.  This affects the recovery phase of the skating stride. Due to the imbalances of the Glutes the groin is an overworked muscle.

 

  • Upper Body Posture: Tight anterior muscles can affect the stride length as well. When a player strides, the opposite arm cocks back as well.  Being tight can cause the leg not to extend to its full potential.  Most hockey players are tight in the Anterior Upper Body (chest region).

 

  • Weak Core Muscles: Especially Back Extensors.  Weak low back causes a hunched position which decreases stride length.  SST has found that strengthening the Lower Back will increase stride length.

 

These weak areas can be improved by:

  1. Stretching the hip flexors and hamstrings, strengthening the glute muscles, strengthening the adductor muscles.
  2. A mixture of dynamic stretching, static stretching, foam roll self myofacial release.
  3. A proper warm up before training, practice and games is also very important.

 

EXERCISES PERFORMED AT SST

Split Squats, Lunges, Walking Lunges and other forms of Lunges, Glute Ham Raise, Reverse Hyper Extension, Deadlifts and all variations,  Resisted Hip Adduction, Y,T,W,L Shoulder Circuit, Back Extension and a variety of speed, agility, quickness and power exercises.

A player with a long fluent skating stride will be more effective and efficient during a game.  He/she will not use as much energy, will be stronger on his/her feet, and will be less likely to become injured.

To recap:  Stretch hip flexors, IT band and chest muscles.  Strengthen glutes, adductors, back extensors and upper back.  SST recommends doing this 3 x a week and watching the difference in your stride and your game.

 

For more great articles and videos please visit www.sstcanada.com

 

 

Baked Omelette Breakfast Prep

Everyone know that breakfast is the MOST important meal of the day, and yet we still struggle to find time to get good nutritious food into our bodies before we head out the door for our day

This breakfast prep recipe not only packs a protein PUNCH but is also full of veggies, and makes mornings SO much easier. Once finished, this recipe can be divided, wrapped in parchment paper and frozen, so they are ready for a quick reheat on your busy weekday mornings. You can have the omelette heated up by itself or can make breakfast sandwiches by adding them to an English muffin; great for the kids to carry while running off to school!!

Prep Time: 10-15 minutes

Cook Time: 30-40 minutes

Total Time: 40-55 minutes

Servings: 10

Ingredients:

  • 1-2 tbsp of Organic Grass-fed Butter
  • ½ Onion, chopped
  • 1 Green Bell Pepper, chopped
  • 1 medium head of Broccoli, chopped
  • 2-3 cloves of Garlic, minced
  • 1 – 1 ½ cup of cooked Chicken, cubed
  • ½  cup of shreddedCheddar Cheese
  • ½ cup of Milk or Milk Substitute
  • 12 Free-range Organic Eggs
  • Salt and pepper to taste

 

Directions:

  1. Preheat oven to 400 degrees F and line a 10-inch baking dish with parchment paper
  2. Add butter to a large skillet over medium heat; cook garlic, onion, bell peppers, and broccoli until softened, about 5 minutes
  3. In a large bowl, beat all eggs and milk together. Can use whisk or hand mixer
  4. Stir in cheese, vegetable mixture and cubed chicken; season with salt and pepper to taste
  5. Pour mixture into prepared dish
  6. Bake until eggs are golden brown and puffy and solid in the middle; about 35-40 minutes.
    • Time will vary depending on oven, I have had this recipe take as long as an hour to bake through

Serve on its own with chopped chives and avocado or on an English muffin for breakfast that moves with you!

Serve fresh out of the oven to a crowd or freeze for easy breakfasts on the go. Good to freeze for 2-3 months. Wrap sectioned omelette in a damp paper towel, parchment paper and put into large Ziplock bag. To reheat, remove parchment paper, place in microwave with the paper towel on; reheat for about 60-90 seconds or until heated through.

You can personalize the recipe with veggies and protein your family love. Some great substitutes are mushrooms, carrots, eggplant, spinach, green onion, asparagus, leeks, bacon, turkey, sausage, feta cheese, ham.

Try is out yourself and tell us how it went!

March Athlete Spotlight – Luke Mellon

This month’s Athlete Spotlight is about Soccer player, Luke Mellon.

Luke is a forward with Fortuna Düsseldorf Football Club in Germany. Luke started training at SST as a kid and has returned to Canada in his off-season to prepare for his upcoming season .Check out the video below to see what brought him to SST and how it has made a difference in his athletic career!

 

 

 

FPC Selection Camp Results

ID Number Frist Last Class POS HT WT 40 40 S – R S – L
427 Jacob Alderdice 2001 OL 6’6″ 240 6.18 5.85 5.75 5.66
*0307 Joshua Aldridge 2002 LB 5’10” 180 5.21 5.15 5.48 4.9
*0259 Carlos Amural 1999 WR 6’2 170 4.72 4.97 5.12 4.81
312 Motez Assi 1999 RB 5’11 210 5.15 5.03 5.06
312 Motez Assi 1999 RB 5’11 210 5.15 5.03 5.06
*0479 John Avery 2000 OL 6’8″ 270 5.81 5.3 4.93
*0479 John Avery 2000 OL 6’8″ 270 5.81 5.3 4.93
*0210 Lucas Baiocco 2003 DE 5′ 10″ 186 5.27 5.09 5.24
*0451 Owen Barlow 2001 LB 6’3 230 5.3 4.93
*0451 Owen Barlow 2001 LB 6’3 230 5.3 4.93
*0201 Cooper Barnes 2003 LB 5’8″ 160 5.09 5.03 5
*0417 taqdir basra 2003 DL 220 5.66 5.57 5.87
*0396 MICHAEL BATINIC 2003 OL 6’1 225 5.45 5.57 5.66
*0477 Zach bechard 2002 DL 6’2″ 290 5.66 5.51 5.69 5.39
429 Ty Bennett 2001 OL 6’0″ 210 5.42 5.42 5.09 5.09
429 Ty Bennett 2001 OL 6’0″ 210 5.42 5.42 5.09 5.09
*0435 Collin Bond 2001 DL 5’8″ 260 5.3 5.74 5.66 5.72
*0347 James Bond 2003 DL 5’8″ 180 5.1 5.54 5.69
*0297 William Bonner 2000 DE 5’10 196 5.51 5.36 5.42 4.84
*0297 William Bonner 2000 DE 5’10 196 5.51 5.36 5.42 4.84
*0220 Luke Boutet 2002 LB 5’11” 173 5.45 5.51 4.99 5
*0169 Diego Camboia 2005 LB 5’5 151 6.63 6.86 6.36 6.12
*0166 Miguel Camboia 2004 QB 5’10 150 5.2 5.3 5.12 4.87
*0061 Dayton Canto 2004 RB 5’6 145 4.99 4.99 5 5.19
*0236 Heath ( Sonny ) Chantler 2004 LB 6′ 150 5.37 5.44 4.98 4.99
*0438 Jackson Churchill 2002 OL 6′ 0″ 250 5.7 5.39 5.18
*0437 Evan Ciampaglia 2002 OL 6’3” 250 6 6.38 5.87 5.75
*0256 Lucas Clark 2004 DE 5’5″ 156 5.99 5.99 5.6 5.73
316 Dwayne Clarke 2000 DB 5’10” 170 4.93 4.66
316 Dwayne Clarke 2000 DB 5’10” 170 4.93 4.66
*0251 Logan Collins 2004 RB 5’6 135 5 5.1 5.13 4.87
*0432 Lindon Copp-Scalf 2002 OL 5’9″ 6 6.6 5.57
*0252 Payton Coste 2004 DL 5’7″ 168 5.81 5.75 6.02 5.69
*0419 Kyle Courts 2003 DL 5’10” 210 5.9 5.57 5.7
*0360 JUVANTHA CRAWFORD 2002 LB 5’9″ 200 5.69 5.69 5.09
*0265 Cam Creechan 2001 K/P 5’11 185 5.42 5.35 5.4 5.33
*0367 Rowan Creighton 2002 LB 5’8″ 180
320 Graeme Crittenden 2000 LB 5’10 185 5.13 5.07 5.18 5.3
*0272 TJ Cronkwright 2002 DB 6′ 155 4.93 4.96 4.93 4.93
*0199 Aidan Crowder 2003 LB 5’3″ 120 5.51 4.72
*0161 Kyle Patrick Cruz 2000 DB 5’8″ 160 4.9 4.48 4.42
*0161 Kyle Patrick Cruz 2000 DB 5’8″ 160 4.9 4.48 4.42
*0280 Justice Csinos 2003 OL 5’10 170 6.1 5.24 5.57
*0253 Nicholas Da Silva 2003 DB 5’8″ 145 5.5 4.8 5.39 5.51
*0223 Harrison Daley 2003 REC 6’1″ 162 5.15 5.12 5 5.03
*0366 BLAKE Denis-carver 2002 REC 5’11” 160 5.5 4.85
*0234 Jahmoni DENNIE 2003 RB 5’6 170 5.27 5.25 5
*0261 Maximus DiDiomede 2002 DB 5’4″ 145 5.6 5.75 4.99 4.99
*0486 Tiernan Doherty 2001 OL 6’3 253 6.15 5.65
*0486 Tiernan Doherty 2001 OL 6’3 253 6.15 5.65
*0244 Ty Dokis 2003 REC 5″10 140 5.4 5.2 5.33 5.18
286 James Duke 2001 QB 6’1” 165 5.06 4.78
286 James Duke 2001 QB 6’1” 165 5.06 4.78
268 Nour El-Faramawy 2001 DB 5,7 171 5.03 7.78 4.72
268 Nour El-Faramawy 2001 DB 5,7 171 5.03 7.78 4.72
*0218 Owen Franco 2003 LB 5’8″ 150 5.18 4.34 4.96
*0239 Gavin Gall 2003 REC 5’8” 124 4.65 5.24 5.12
*0241 Peyton Garvin 2002 QB 5’10” 150 5.6 5.4 5.33
*0349 Jesse Garvin 2003 LB 6’0 150 6.6 6.4 5.99 6.21
*0034 Zach Gaudette 2003 LB 5’6 140 5.6 5.36 5.48
*0346 Damien Glabb 2003 DL 6′ 1″ 185 5.75 5.63 5.85
*0288 Jaden Gooden 1999 REC 6’1” 180 5 5.06 4.69
*0288 Jaden Gooden 1999 REC 6’1” 180 5 5.06 4.69
*0308 Brendan Gratton 2002 DE 5’8” 220 6.12 6.09 5.48 5.42
*0292 Abuzar Haider 2001 DE 5’10.5” 210 5.84 5.69 5.65 5.36
*0292 Abuzar Haider 2001 DE 5’10.5” 210 5.84 5.69 5.65 5.36
*0216 Xavier Hamidu 2000 QB 5’10” 170 4.87 4.69 4.39
*0216 Xavier Hamidu 2000 QB 5’10” 170 4.87 4.69 4.39
315 James Hanlon 2001 LB 6’0″ 190 5.25 4.7 4.72 4.81
*0296 David Riley Hart 2000 REC 5’11 165 4.57 4.39
*0296 David Riley Hart 2000 REC 5’11 165 4.57 4.39
321 Aaron Hauck 2001 LB 6’0″ 195 5.3 5.42 5.09 4.87
321 Aaron Hauck 2001 LB 6’0″ 195 5.3 5.42 5.09 4.87
*0240 Jacob Henning 2003 DB 5’11” 149 5.38 5.18 5.27
*0450 Caleb Hetherington 2002 LB 5’9″ 220 5.48 5.45 5.54 5.27
*0190 Gabriel Hetherington 2002 DB 5’10” 185 5.2 5.15 5.09
318 Mitchell Hillsdon 2001 LB 5’10 230 5.75 5.7 5.36 5.33
*0298 Tanner Hoorelbeck 2002 LB 5’11” 180 5.4 5.65 5.21
473 Colin Howe 2001 DL 5’11” 280 5.15 4.9
473 Colin Howe 2001 DL 5’11” 280 5.15 4.9
*0358 Brody Hughes 2004 LB 5’9″ 167 5.69 5.75 5.78
*0480 Jalen Hylton 2001 DL 6″ 310 6.51 5.72 5.66
*0480 Jalen Hylton 2001 DL 6″ 310 6.51 5.72 5.66
469 Ethan Isaac 2002 DE 6’4 230 5.88 5.75 5.55
*0413 Ethan Jamieson 2002 DL 5’10” 230 5.5 5.69 6.03 5.63
*0368 Karson Jimbere 2003 REC 5’11” 198 5.5 5 5.21 5.27
*0215 Owen Jones 2001 DB 5’9″ 180 4.93 4.93 4.69
*0289 Joseph Jones 1999 REC 5’11” 177 5.09 5.03 5.03
*0215 Owen Jones 2001 DB 5’9″ 180 4.93 4.93 4.69
*0289 Joseph Jones 1999 REC 5’11” 177 5.09 5.03 5.03
*0225 Quintin Joseph 2004 DE 6’ 170 5.25 5.19 5.5 5.57
*0433 Ryan Kay 2003 OL 6’2″ 245 6.5 6.1 5.9 6.36
*0299 Brody Kirkham 2002 QB 6′ 150 5.12 5.39 5.33
*0254 Erik Kloostra 2001 DE 6’3 5.47 5.07 5.45 5.57
*0237 Brodie Kowtiuk 2005 REC 5’11” 135 5.24 5.07 5.28 5.28
*0442 Christian Kuriata 2000 LB 5″11 230 5.27 4.93 4.93
*0442 Christian Kuriata 2000 LB 5″11 230 5.27 4.93 4.93
*0356 Logan Laforet 2004 OL 5’3 167 6.8 6.63 5.88 5.75
*0434 Mathew Lajoie 2002 DL 5’10 250 6.7 6.53 5.42
*0415 zack latincic 2003 OL 5 8 208 6.38 5.93 6
373 Hudson Laur 2002 LB 6’0 175 5.35 5.1 4.81
*0231 Blake Lawrence 2002 QB 6’1” 175 5.18 5.24 5 5.3
*0510 Brady Lewis 2000 OL 6’3 310 6.24 6.24 5.72 5.57
*0510 Brady Lewis 2000 OL 6’3 310 6.24 6.24 5.72 5.57
*0258 Matt Linn 2003 QB 6’0″ 152 4.91 4.66 4.6 4.33
*0217 Tyler Lutz 2003 REC 5’11.5″ 150 4.84 4.69 4.93
*0306 Michael Macartney 2003 DE 5’10” 180 5.48 5.45 5.33
*0246 David Makwaira 2001 RB 5’7 150 4.81 5.12 4.72
*0246 David Makwaira 2001 RB 5’7 150 4.81 5.12 4.72
*0186 Ryan Malvaso 2000 REC 6’0 160 4.96 4.93 4.72
*0186 Ryan Malvaso 2000 REC 6’0 160 4.96 4.93 4.72
*0205 Evan Marshall 2000 DB 6′ 185 4.67 4.48 4.24
*0205 Evan Marshall 2000 DB 6′ 185 4.67 4.48 4.24
475 Joshua MASCOLL-MEDEIROS 2001 DE 6’3 240 6.06 5.65 5.57 5.48
*0163 Simon Maturana 2001 RB 5’8 159 4.93 4.81
*0163 Simon Maturana 2001 RB 5’8 159 4.93 4.81
*0359 Maverick McDermott 2004 OL 5’10.5″ 190 5.99 6 5.42 6.09
*0290 Quinn McGregor 2002 RB 6’2″ 195 5.14 5.24 4.72 4.6
*0490 Martin Mezak 2004 OL 5’11 256 5.9 6.42 5.96 6.06
488 ANDREW MIDWOOD 2002 OL 6’1 280 6.57 6.18 6
*0287 Adam Misiewicz 2000 RB 5’10” 190 4.99 4.81 4.54
*0287 Adam Misiewicz 2000 RB 5’10” 190 4.99 4.81 4.54
273 Stephen Narancic 2003 QB 6’1” 170 5.87 5.39 5.51
*0195 Carter Nixon 2004 DL 5’10” 180 6.9 7
472 Muyiwa Ojo 1999 DL 6’2 240 5.36 5.12 4.81
472 Muyiwa Ojo 1999 DL 6’2 240 5.36 5.12 4.81
313 Winfield Organ 2001 REC 6’4 170 4.99 4.99 4.66 4.39
313 Winfield Organ 2001 REC 6’4 170 4.99 4.99 4.66 4.39
*0197 Elijah Paulsen 2001 QB 5’10” 160 5.09 4.89 4.6
*0197 Elijah Paulsen 2001 QB 5’10” 160 5.09 4.89 4.6
*0060 Benjamin Pavlakovich 2004 DB 5’6″ 130 5.93 5.81 5.5 5.59
*0416 Atrin Peto 2000 DL 5’9″ 235 5.75
*0416 Atrin Peto 2000 DL 5’9″ 235 5.75
*0270 Jake PORTER 1999 ATH 6’0 195 4.96 4.42
*0270 Jake PORTER 1999 ATH 6’0 195 4.96 4.42
*0260 Kyle Poschner 2000 DB 6’0 175 4.99 5.25 4.93 4.84
*0245 Ethan Pyle 2002 OL 6’2 280 5.96 5.9 5.81 5.6
*0284 Raad Raad 2001 LB 5’9″ 210 5.69 5.57 5.36 5.33
*0284 Raad Raad 2001 LB 5’9″ 210 5.69 5.57 5.36 5.33
*0181 Darius Raad 2003 DB 5’4″ 135 5.72 5.51 5.21 5.09
Ethan Reid 2001 QB 6’2″ 170 5.6 5.15
Ethan Reid 2001 QB 6’2″ 170 5.6 5.15
*0372 Kevin Ricard 2003 OL 5’11 185 5.6 5.93 5.96
*0167 Nate Rocheleau 2007 ATH 4’11” 92 6.65 6.66 5.8 5.69
485 Cole Rogers 2001 LB 6’0” 230 5.62 5.6 4.63 5.15
*0245 Raie Russell 2003 REC 5’11 150 5.3 4.85 4.93 4.9
Brayden Sadler 2002 DE 6’1″ 195 5.24 5.3 5.09 5.09
*0192*0170 Alex Samontry 2002 REC 5’7 130 5 4.96 4.78 4.81
*0248 CALEB SARGEANT 2004 RB 5’0 101 5.18 5.12 4.75 4.88
*0476 Braydon Schryer 2003 OL 5’10 250 6.66 6.63 6.3 6.15
*0171 john serrano 2002 RB 5’9 170 5.06 4.99 4.69 4.53
*0257 Dylan Simpson 2004 REC 6′ 160 5.09 5.27 4.87 5.13
*0492 Travis Skinner 2000 DL 6’2.5″ 264 5.6 5 5.27 5.51
*0049 Jawaun Smith 2002 RB 5″9 175 4.99 5 4.5 4.45
*0048 Jaylen Smith 2002 DB 5″10 177 4.9 4.87 4.3 4.36
*0238 Rhys Staley 2005 QB 5’10” 130 5.48 5.66 5.42 5.39
*0412 Ryan Stuyt 2001 DE 5’11” 215 5 5.85 5.45 5.33
*0194 Elijah Taylor 2002 REC 5’10” 160 5.27 5.25 4.96 4.84
*0448 Dave Thomson 2003 REC 6’0″ 180 6.3 5.87 5.72
*0295 Owen Tofano 2002 REC 6’1” 180 5.19 5.5 4.9 4.9
*0453 Devonte Turner 2000 DE 6’2 240 5,5 5.43 5.21 5.09
*0262 Dayton Tyler 2003 RB 5’8″ 165 5.12 5 4.99 4.8
*0255 Gabe Valedis 2002 RB 5’10” 190 5.4 5.2 4.9
*0491 jorge villalobos 2003 DL 5’11 266 5.85 5.7 5.3 5.21
*0282 Joshua Waldron 2003 QB 5’11” 145 5.33 5.09 5.24
481 Christopher Weber 2002 OL 6’7″ 340 7 6.84 6.84 6.15
*0283 Cole Weddell 2002 DB 5’11” 165 5.45 5.39 5.24
*0193 Matthew Wedler 2002 DB 5’11 150 4.99 4.96 4.93 4.93
233 Austin West 2002 DB 5’10” 160 4.81 4.78 4.51
*0188 Blake Williams 2003 DB 5’5″ 120 5.3 4.84 4.99
314 Kyle Wilson 2001 REC 6′ 1″ 170 4.84 4.84 4.69
314 Kyle Wilson 2001 REC 6′ 1″ 170 4.84 4.84 4.69
*0165 Mitchell Winsor 2001 QB 5’8.5” 143 5.15 5.09 4.75
*0165 Mitchell Winsor 2001 QB 5’8.5” 143 5.15 5.09 4.75
64 Zach Zimmerman 2002 DB 5″6′ 132 4.68 4.72 4.63

Sheet Pan Salmon Dinner

If you are like most people you have very little time to cook you and your family healthy dinners. Well the times of turning to the fast food drive thru are over! Welcome SHEET PAN DINNERS! One pan with everything on it, one cook time, set it and forget it cooking, and clean-up like a breeze! These dinners are a miracle!

One of my favourite one pan dinners is lemon, garlic salmon and veggies!

Prep Time: 10 minutes

Cook Time: 20-30 minutes

Total Time: 30-40 minutes

Servings: 4

Ingredients

  • 1lb of wild-caught salmon, cut into fillets
  • 1 bushel of asparagus
  • ½ tsp. dried dill, 1tbsp of fresh dill
  • ½ tsp. garlic powder, 1-2 cloves of fresh garlic
  • 2-3tbsp. of extra virgin olive oil
  • Salt and pepper to taste
  • ½ lemon, thinly sliced

Instructions

1.Preheat your oven t 425F and line a large baking sheet with parchment paper

2. Wash and cut your veggies of choice, asparagus.

  • Ensure if you are using a root vegetable, such as sweet potatoes, that you slice them very thin so they cook the same time as everything else on the pan.

3. On one side of the sheet pan, spread all your veggies, drizzle with olive oil and seasonings

  • I used garlic, salt and pepper

4. On the second side of the sheet pan, place your salmon fillets, drizzle with olive oil and spices

  • I used garlic, salt, pepper and dill

5. Take lemon slices and place 1-2 on each salmon fillet

  • If you do not have fresh lemon slices, sprinkle salmon fillets with some lemon juice instead.

6. Place entire pan in the oven and forget it for 20 minutes!

7. After 20 minutes, check the salmon for doneness. If it flakes easily with a fork and is no longer opaque, it is finished. At this point the veggies should be done as well. If you are using root veggies and they are not yet tender, you can return them to the oven for an extra 5-10 minutes until fork tender.

If you like this recipe it can be used with SO many different varieties of proteins, veggies and spices! Try it with chicken, steak or trout. Bell peppers, asparagus, carrots, broccoli. Maple Garlic, teriyaki, lime chili. The possibilities are endless, delicious and easy!

Snap a picture of your version and tell us how it went!

Athlete Highlight – Matthew Radivojsa

 

 

Matthew Radivosja

We would like to congratulate SST Oakville’s Mathew Radivojsa, who has signed with the Division 1- English Premier team, West Bromwich Albion.  Matthew has been training with SST since he was 9 years old and all his hard work and dedication has paid off!

We are so proud and excited for Matthews accomplishment and his next step in his athletic career.

Congratulations Matthew!

BIG News at SST Oakville!

Some BIG News out of SST Oakville! We would like to welcome coach TJ to our SST Family.

 Coach TJ will be partnering with veteran coach Delory Rhooms at SST Oakville. TJ comes to SST with a wealth of strength & conditioning knowledge. TJ started training with SST at the age of 14 years, which helped him gain a baseball scholarship to Central Missouri University. From there he was asked to Spring Training in the MLB with the Arizona Diamondbacks, which eventually landed him in the Frontier Pro Baseball League.

TJ and Delory are committed and will be working hard to provide the level of training which has set SST apart for many years. Welcome to the family TJ!

Did You Waste Your Time With Your New Years Resolution – Part 2

If you missed our first 5 tips to keeping your New Years Resolution, click here to check them out

6. Keep Track of Your Progress

One of the easiest way to keep you motivated on your way to your goals is to track your progress. Track your workouts and weights you used, track your weight and body composition, track your nutrition. When you’re in the thick of it you do not always see the progress you’re making, however, if you keep track of what you are doing day to day and look back in a couple months you will be surprised at how much has changed!

Tracking your progress will also allow you to see things such as a tendency to eat too much at dinner, missing more workouts as the week goes on, you haven’t increased the weights you are using at the gym. Seeing what you are doing on paper (or an app) will allow you to make adjustments to your plan and give you a better chance of sticking to your resolution

7. Celebrate your Progress

A great way to keep yourself motivated towards your goals is to celebrate the smaller victories along the way. Lost 5lbs?! Treat yourself to a new workout outfit! Added 10lbs to your squat, go for a massage (your sore muscles will thank you!). When you celebrate the steeping stones you will be more likely to want to keep pushing for the next one, making your ultimate resolution easy to maintain.

8. Reward Yourself with Non-Food Items

When you celebrate your progress, make sure to avoid doing so with food! Using food to reward your fitness or dietary progress is undermining your ultimate goals and may reinforce an unhealthy relationship with food. Instead celebrate with self-care (massage, pedicure, a bath), treating yourself to something you normally would not (a new outfit, a new book), or a trip or activity you have wanted to do.

9. Make Adjustments

As you progress, you should check back on the goals you wrote down from time to time. This will allow you to tweak your goals if needed. For example, if your goal was to lose 10lbs by the end of March and on February 5th you have already lost 8lbs, you should try making your goal more difficult! You can also look to add more detail to your goal, instead of just squatting 135lbs, how many reps do you want to do? In order to make your resolutions sustained behavioral changes you must be able to self-reflect and be flexible.

10. Know that Set Backs are Normal

You are human, you are going to make mistakes and the world will not end! Going to a birthday party and eating some cake or missing a few days in a row at the gym should not be enough to derail all your hard work. DO NOT GIVE UP THAT EASILY!

Allow yourself some freedoms and guilty pleasures now and then, not only will this allow yourself some sanity but it will also make big setback less likely to occur. For example, if you LOVE chocolate do not deny yourself chocolate altogether, switch to dark chocolate and allow yourself a couple pieces on Sunday evenings as you prepare for your week. Allowing yourself this small treat once a week will make you less likely to gorge yourself on the plethora of chocolates around on Valentine’s Day.

With the help of these tips you will be well on your way to your goals for 2018! Let make this year your best year yet.

If you need some extra help sticking to your resolution, enlist the help of our SST coaches and our incredible Adult fitness programs. We have a program for every fitness level and every goal!

Check out our incredible 2 for 1 deal we have going on in February!

Did You Waste Your Time With Your New Years Resolution?! Part 1

So the first month of 2018 has come and gone; how are those New Year Resolutions treating you?

If you’re like the majority of people, when the New Year comes along you start making resolutions. Promises to save more money, keep in touch with friends and one of the most popular, get in better shape! Well, the resolution part is easy but sticking to your goal, that is the hard part!

According to some research, upwards of 92% of New Year resolutions do not succeed!! With the odds stacked against us, the easy thing would be to join the masses and just give up, but my resolution was to make sure YOU stick to your resulution. So, I put together my top 10 tips to help you stick to those resolutions and be a part of that illustrious 8%! IT’S NOT TOO LATE!

1.Make sure your Resolutions are Realistic

Haven’t been to the gym in a couple years? That’s okay, but your resolution probably shouldn’t be to start going to the gym 7 days a week. Not only is that a really daunting task (even for someone who goes to the gym regularly!) but it sets you up for failure. What happens when you miss one day? It makes it easier to talk yourself out of the next, and the next, and next thing you know your resolution is down the drain!

Rather, aim for something that is more realistic and maintainable. Start with aiming to go 2 or 3 days a week (if it’s been a while you will be sore and you will be happy to give your body some extra rest!). Once you get into the swing of things add an extra day, a couple weeks later add another. Before you know it, it will become second nature to get to the gym on a regular basis and you will avoid feeling overwhelmed and defeated by the gym

2. Be Specific

Vagueness is the enemy when it comes to goal setting. If you don’t know exactly what you’re working towards how will you know when you’ve attained it?

Instead of saying you want to lose weight or get stronger make specific, measureable, time-bound goals for yourself. For example:

– I want to lose 10lbs and 7% body fat by March 31st, 2018

– I want to back squat 135lbs by May 1st, 2018 (I’m well on my way!!)

Are making statements like this scary? Yes.

Is there a chance you may not meet this goal? Yes.

However, giving yourself something specific to work towards will make it more likely for you to stick to your goals.

3. Go Public

Making a silent promise to yourself will not cut it, tell the world! Tell your partner, your friends, make a statement on social media; making your goal public gives you accountability. Yes, telling people about your goals may make you feel vulnerable but it will also push you to stick to your goals.

 

4. Enlist a Friend

Having a gym buddy will make you, and your friend, more likely to stick to your plan. If you know you are meeting someone at the gym you are less likely to skip going and if you want to cancel you have someone asking you why. Accountability is key!

Can’t find someone who wants to go to the gym with you or your friend lives far away? Have a friend check in with you and ask how things are going periodically. Having someone to answer to increases the likelihood that you will stick with it.

5. Plan Ahead

In order to stick to your resolution you need a plan. If you have no idea what you are going to do to achieve your goal then how are you going to get there?! Take some time each week to plan out your upcoming week. Pick the days and times you are going to go to the gym, plan your meals for the week, make a shopping list, prep your meals, put together healthy on-the-go snacks.

It may sound like a lot, but taking an hour or two once a week will make it SO much easier to stick to your goals as your busy week gets rolling. You are less likely to make a quick stop at the drive-thru when you know you have dinner prepped in the fridge or you have healthy snacks stored in your car. Having a shopping list at the grocery store will make you less likely to throw the unhealthy foods in the cart. If your gym time is in your schedule, you are more likely to go! Planning gives you direction!

 

If you liked our first 5 tips, check back soon for Part 2!

If your resolution need an extra helping hand, check out SST’s incredible Adult Fitness Programs!

With supportive coaches, encouraging training partners and an energetic environment; the results you want are not out of reach!

Check out our incredible 2 for 1 deal we have going on in February!