Blog Post – Page 18

Hockey Off-ice training–Core part 3

Core exercise that looks easy……..try it

Exercise 3) – Partner Assisted Static Pushes
This is a simple, yet effective exercise for training the rotational core muscles of the abdominal region (internal and external obliques). The only drawback to this exercise is that at least two people are needed to perform it.

Execution: Simply have two athletes facing one another with legs shoulder width apart. While the working athlete holds their arms straight out in front and hands clasped together, the partner will simply add resistance by slightly pushing against the hands of the athlete. The working athlete will then try to keep their arms straight out in front of themselves, by “pushing” against their partner. This exercise targets the oblique regions of the athlete, by forcing them to use their core region (abdominals and lower back musculature) to remain in position.

Repetitions: 12-15 reps or go for a set time
Sets: 2-3 (change sides, and push from the other direction)

Remember not to push too hard against the working athlete, but just enough to let them feel their core area being worked. Again, add repetitions to the exercise or time for added progression.

There you have three great exercises that can be incorporated into an abdominal circuit. Choose 1-2 of these to begin, but remember, form over weight being used is the utmost concern- Please, leave your ego at the door! Enjoy.

SST has been very fortunate to have trained thousands of hockey athletes throughout their 8 locations in Canada. We, at SST, wish everyone a great summer and remind you to concentrate on your off –ice 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 http://sst.training/burlington.php

Hamilton ; http://sst.training/hamilton.php

Laval ; http://sst.training/laval.php

Milton ; http://sst.training/milton.php

Mississauga; http://sst.training/mississauga.php

Oakville ; http://oakville.sst.training/

Richmond Hill; http://sst.training/richmondhill.php

Waterloo; http://sst.training/waterloo.php

Hockey Off Ice Training- Rotational strength Part 2

Yesterday we discussed the TORNADO for hockey players

Hockey is a rotational sport so keep grinding daily with part 2

– Russian Twists with medicine ball
The Russian twist is another movement that works the core region with direct resistance (medicine ball), as well through the athlete trying to “stabilize” the body through body balance.

Execution: Simply sit on the ground with the upper body arched and slightly leaning back (approximately 45 degree angle) while simultaneously lifting the feet in the air. The knees are kept bent throughout the exercise. Now, while grasping the medicine ball at one side of the body, begin lifting the ball off the ground and twisting the arms and lower abdominal region to the other side and hit the ground with the ball. Don’t relax the ball as it makes contact with the ground, but simply continue the exercise to the other side, continuing to make brief contact with the ground and twisting to the other side.
Repetitions: 20-30 to begin
Sets: 2-3

If the exercise becomes too easy for the athlete, simply add more repetitions, go for time, or even use a slightly heavier medicine ball. Remember to focus on form, and progress will follow!

SST has been very fortunate to have trained thousands of hockey athletes throughout their 8 locations in Canada. We, at SST, wish everyone a great summer and remind you to concentrate on your Off-ice 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 http://sst.training/burlington.php

Hamilton ; http://sst.training/hamilton.php

Laval ; http://sst.training/laval.php

Milton ; http://sst.training/milton.php

Mississauga; http://sst.training/mississauga.php

Oakville ; http://oakville.sst.training/

Richmond Hill; http://sst.training/richmondhill.php

Waterloo; http://sst.training/waterloo.php

The Power Of Protein

What is Protein?

Protein is one of three Macronutrients (carbohydrates and fats being the other two), it is made up of amino acids which are the building blocks for protein. Primarily protein is responsible for our growth and development and is also required for every chemical reaction within our bodies. Along with muscle growth and repair, our body also requires protein to manufacture hormones, antibodies, enzymes, body tissue and it can also be used as a source of energy for the body when glycogen stores are scarce. All of the functions listed above are of course essential for living!

What are Amino Acids?

As mentioned above, amino acids are the building blocks of protein. There are about 22 amino acids, 9 of which are essential and must obtained through our diet. The remaining amino acids are non-essential meaning that our body can actually produce them itself.

Proteins can also be either complete (there is a complete profile of amino acids) or incomplete (missing amino acids or doesn’t have enough amino acids to meet bodies needs). Complete proteins are found in animal proteins such as fish, beef, poultry, eggs, pork, lamb and other game meat. Incomplete proteins are typically found in plant sources such as nuts, seeds and legumes. These incomplete proteins must be eaten with brown rice, wheat or corn to make a complete protein that your body can effectively utilize.

Branch Chain Amino Acids (BCAA’s) are a unique type of amino acid and are a staple supplement for athletes of all types as these amino acids is metabolized in the muscle opposed to the liver where all of the other amino acids are metabolized. There have been many studies that show reduced levels of fatigue in athletes who use BCAA’s for both anaerobic and endurance sports. Many bodybuilders and power lifters take BCAA during their workout as it improves recovery during and post workout.

If you are an athlete who is serious about training results, BCAA will help you immensely, as they have an anti-catabolic effect in which prevents muscle breakdown, which intern promotes muscle recovery and growth.

How Much Protein do I need?

The amount of protein that one person needs may vary as it depends on a number of different factors, such as: Body type, personal goals, activity level, size and lifestyle. Here are few equations you can easily use to avoid a deficiency and reach your training goals!

To avoid a protein deficiency your body requires at least .8g of protein/kg of body weight.

Ex – 225/2.2 = 102 kg. Multiply 102 x .8 = 81.6g/day just to avoid a deficiency!

A safer rule of thumb to live by is to try to get 1 g of protein/pound of bodyweight, to ensure proper immune function, metabolism, weight management and optimal performance.

If you are looking to put on muscle your body will require closer to 1.5 g of protein /pound of body weight! The same recommendation of 1.5g of protein/ pound of body weight for a low carb diet is suitable

How Much Protein are YOU Getting?

Now that you know how much protein you are supposed to have, how much are you actually ingesting on a daily basis? For most people this is not as high as one would think.

Chicken Breast – 30g Fish – approx 22-25 g /filet Pork – 22g/chop Eggs – 6 g/egg

Cottage Cheese – 15g/ ½ cup Hard Cheese (parmesan/feta etc) – 10 g / oz – Steak – 42 g/6oz

It is recommended that you get as much protein as possible through natural and organic food sources, as these foods will contain a high profile of micronutrients and your body actually has to use energy to break the food down. Protein supplements are definitely recommended for vegetarians and vegans, as well as athletes and anyone looking to build muscle or put on weight. Having a protein shake after your workout will help get protein to the muscles immediately to aid in the muscle recovery process.

If you are 225 lbs like the person in the example above and you eat three eggs for breakfast (18 g), 2 chicken breasts (60g) for lunch and a steak (42g) for dinner then you are only at a total of 120 g for the day. Say you add a handful of nuts (7-9 g) and a bowl of bean salad (10-14g) as snacks that gets you to around 150. Leaving an additional 75g until your reach the goal of 1 g / lbs of body weight and that is where your protein shake and BCAA come into play. 1 scoop of protein is typically 25g, add 2 scoops of protein to your shake, along with your BCAA and you have met your goal of 225 g of protein/day!

Protein Deficiency

Unlike carbohydrates and fats, our body does not store protein well as it is constantly being used up by our bodies to carry out all of the functions it is responsible for. If you are not getting enough protein you may notice a host of physiological problems occurring within your body such as: increased risk of injury, reduced muscular strength and endurance, weakened immune system, unstable blood sugars levels, weight or hair loss or having difficulty sleeping.

If you have read this article and realize you are not getting as much protein you should be and are actually experiencing some of these symptoms, it could be as easy as eating more protein! Also use your resources such as books or internet to find out how much protein is in a certain food so it will be easier to track your daily intake.

Don’t let a Protein Deficiency keep you from reaching your goals!!!

John Blair

SST Burlington Fat Loss Specialist

www.sstcanada.com

www.sst.training

www.myblueprintnutrition.com

Hockey Off-ice training- Rotational Strength Part 1

Everyone knows that hockey is a game of speed- those first to the puck definitely have the upper hand. But what most athletes neglect in training, is the importance of functional rotational strength. In hockey, a strong, flexible core region (abdominal and low back) will aid in a powerful stride as well as balance and stability on the ice, protect from injury, as well as improve shot performance. Part one of this article focuses on unique exercises that will strengthen the core area of the hockey player making him or her a force to be reckoned with on the ice.

Exercise 1 – The Tornado:
The Tornado is an excellent movement that targets not only the core, but also the entire shoulder girdle. The unique function of this exercise lies in the range of motion- the athlete must constantly contract the core muscles, eliminating any resting phase of the movement.

Execution: Have a barbell loaded on one side only, with the empty side placed into the corner of the wall or corner of the power rack. With feet slightly bent and shoulder-width apart, lift loaded side to chest height with arms bent to begin the movement. Lift barbell overhead and proceed to turn upper body to left side, while lowering the barbell to the left side with arms slightly bent. Hold pause and contract. Raise barbell to starting position above head and proceed with right side.

Repetitions: 10-12
Sets: 2-3.

Be sure to use a weight that enables you to “feel” the exercise- form is essential. A gradual progression of added weight or extra reps (only if form is impeccable) will provide extra challenge to the player.

SST has been very fortunate to have trained thousands of hockey athletes throughout their 8 locations in Canada. 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 http://sst.training/burlington.php

Hamilton ; http://sst.training/hamilton.php

Laval ; http://sst.training/laval.php

Milton ; http://sst.training/milton.php

Mississauga; http://sst.training/mississauga.php

Oakville ; http://oakville.sst.training/

Richmond Hill; http://sst.training/richmondhill.php

Waterloo; http://sst.training/waterloo.php

8 ASTUCES POUR OPTIMISER LES GAINS MUSCULAIRES PARTIE 2

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.

Les calories. Il faut manger légèrement plus de calories que ce dont on a besoin pour notre fonctionnement physiologique de base (respiration, digestion, etc.) pour construire du muscle. D’un point de vue évolutif, notre corps ne veut pas accumuler de nouveau muscle. Plus de muscle requiert plus de calories pour survivre et donc besoin de plus de nourriture à cueillir et à chasser au quotidien. Nous avons sensiblement le même corps que celui de nos ancêtres ayant survécu à la dernière ère glacière et notre corps ne sait pas que nous avons de la nourriture en abondance maintenant. Il possède les mêmes mécanismes de protection qu’il y a 10 000 ans et c’est pour cette raison qu’il faut un surplus de calories pour le forcer à bâtir et à maintenir du muscle. J’irai plus en détails dans les calculs de calories dans un autre article mais un bon point de départ est de manger entre 4 et 6 repas par jour avec au moins 35-40 grammes de protéine, un peu de bon gras et une quantité de glucide qui varie selon les besoins de chacun et le moment de la journée.

Les glucides. La 2e plus grosse erreur que j’ai faite étant plus jeune était de limiter mes glucides à 50 grammes par jour ou moins à cause d’une peur maladive des glucides qui découlait de la mode paléo qui a fait rage au milieu des années 2000. Bien que je crois aux bienfaits d’une alimentation faible en glucides pour un adulte sédentaire présentant un surplus de poids, un adulte qui désire gagner du muscle et qui s’entraine fort et fréquemment et qui présente un taux de gras assez bas doit en consommer de grandes quantités autour de l’entrainement. Plusieurs bodybuilders des années 1990 ne coupaient leur glucides que quelques jours avant leur concours (Dorian Yates ne les coupait jamais complètement). Je conseille à mes clients au gym SST Laval comme point de départ 50 grammes avant l’entrainement (gruau par exemple), 50 grammes durant l’entrainement (maltodextrine) et 100 grammes dans le repas post-workout (riz blanc). 200 grammes est un excellent point de référence pour débuter. Vous verrez si vous accumulez du gras ou du muscle et pourrez ajuster en conséquence. Par contre, comme l’a si bien dit Paul Carter lors de son passage chez SST Laval, si vous accumulez du gras à 200 grammes de glucide par jour c’est que vos entrainements ne sont pas très intenses.

Choix des exercices. Ce point n’est pas très compliqué. Les exercices qui permettent de soulever les plus grosses charges sont ceux qui permettent de recruter le plus de fibres musculaires en même temps. Ce sont les exercices qui résultent en des gains musculaires plus rapides et donc qui doivent être priorisés. En même temps, ces exercices sont des baromètres pour indiquer si l’entrainement progresse. Un débutant ou quelqu’un d’intermédiaire doit consacrer une partie importante de chaque entrainement sur les squat, deadlift, bench press et chin up. Je n’ai aucun problème à ce qu’un débutant fasse quelques séries de curls chez SST Laval, tant qu’il a fait plusieurs séries de bench press et de chin up plus tôt dans son workout.

Style de vie. Le style de vie pour quelqu’un qui lève des poids de façon sérieuse englobe le sommeil, la consommation d’alcool, les choix alimentaires, la gestion du stress, etc. Une des choses que j’apprend le plus en vieillissant est que plus on s’entraine fort, plus il faut récupérer fort. Ca semble une drôle de chose à dire mais plus j’insiste pour mes clients (et pour moi-même) à ce qu’ils aient des nuits de 8-10 heures, pour qu’ils fassent des siestes, pour qu’ils limitent l’alcool et pour qu’ils mangent des fruits et des légumes, plus ceux-ci (et moi-même) semblent capables de faire plus de volume (plus de séries), moins souvent ils tombent malades et plus ils ont de facilité à garder leur taux de gras bas. C’est beaucoup plus difficile de capter l’attention dans un article en parlant de sommeil qu’en parlant de squat, mais tous ceux qui s’entrainent sérieusement durant des années savent que c’est une des clés absolument incontournable du succès.

Hockey Summer Training Part 4

Part 1- Overtraining

Part 2- strengthen weak muscles

Part 3- don’t be a Jack of all Trades!

Part 4- Spending Too Much Time on Machines!

Too many players fall into the trap of using weight machines instead of opting for free weights. This is the center of a debate that has gone on for a long time. SST recommends limiting the use of machines in favor of incorporating more free weights and unstable device work. The results speak for themselves. Hockey is three dimensional so train in this manner. By limiting yourself to machines only the prime mover muscles are recruited while the stabilizing muscles remain under worked. Free weights help strengthen the stabilizing muscles by working in a three dimensional plane.

I never understand why some strength coaches would have an injury free player perform leg press as a testing procedure. If you spend time on your back during a game there is a definite problem with your game! As well, leg press does not strengthen the lower back region; instead, it places compression on the lumbar vertebrae. We prefer to have hockey athletes learn how to dead lift or squat properly so that they can use the resulting functional strength on the ice. Here’s a great idea. Get yourself a 500-pound truck tire and set up a tire-flipping program. Not only will your lower back and legs get strong but your grip will also be improved and you’ll benefit from the added component of energy system training, which will have you gasping for air!

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 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.

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.

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.

www.sst.training

www.myblueprintnutrition.com

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.