In the second video you see the same exercise with more of a forward trunk lean and less knee bend. The cool thing is that both variations are correct ➖ both are going to train the lower body, with slightly more emphasis depending on what ‘version’ someone performs. 🔹 If you want to hit the … Continue reading Is the Trap Bar Deadlift a Squat or a Hinge?

A couple of our tissue remodeling movements for the posterior chain that I have taken from Anthony Donskov that we use early in the off-season with the goal to undue the chronic postural imbalances that the sport of hockey places on the athlete. We are calling these either Single-Leg or 2-Leg Hanging Leg curls. Because … Continue reading Reconditioning Hockey Hamstrings

The shoulders and the hips are the two most mobile joints in the body. Because of that, in order to keep those joints healthy, I think it’s imperative that you learn to stabilize those joints through the training process with movements that are purely 1-Leg or 1-Arm. Things like 1-Leg Plyo work, various 1-Leg Squat … Continue reading Pure Uni-Lateral Work for Shoulder and Hip Health

Another month, another post full of random thoughts that have been going through my head. Hope it sparks a little thought in people and you enjoy! When it comes to upper body pulling, I'm starting to wonder if some type horizontal pull should be our #1 big rock/primary movement and some type of vertical pull … Continue reading Random Thoughts – May Edition

Happy Monday and Happy Memorial Day weekend, which was absolutely beautiful here in the northeast. That being said, here are a few thoughts bouncing around in my head after a week of reading, podcasts, cruising social media and any other continuing ed. Enjoy! Don't chase big numbers in the weight room, chase perfect form. Movement … Continue reading Monday Musings

Just like every other Sunday, we have another group of podcasts and articles to read and listen to that I have dived into. Like every other week, there was a ton of content out there both in written form and through podcasts. Enjoy! Podcasts Lots of really good listens this week. Do yourself a favor … Continue reading S&C Week in Review: 5/26

A really simple yet under-utilized way to make exercises more difficult without adding additional loads ➡️ add tempo. https://www.youtube.com/watch?v=SZ-6YSY5ilE

1-Leg Squats check a lot of boxes. ✅Knee & Hip stability ✅Knee & Hip strength ✅Stabilization in all three planes ✅Ankle mobility ✅Zero spinal loading ✅Extremely low back friendly ✅Can easily regress by shortening the range of motion ✅Can easily progress by adding load via chains, vests, or an anteriorly loaded weight We will usually … Continue reading 1-Leg Squats Check a Lot of Boxes

Principles stay the same across groups, but the methods (exercises) change based off the needs of the sport. Foe example, our pressing with volleyball is slightly different then other teams because of the potential shoulder related issues. A lot of other teams bench press, where volleyball performs more Landmine Presses, Push Ups and Bottoms Up … Continue reading How I Implement Pressing Contrast Work with Overhead Athletes

Not one of our “big rock” exercises by any means, but you’d be hard pressed to find a better movement for an overhead athlete. Checks a lot of boxes. ✅Scap Upward Rotation ✅Eccentric Control of Downward Rotation ✅Shoulder Friendly Pressing ✅Anti-Extension Core In a perfect world, the movement would have a fluid and smooth transition … Continue reading Push Up + Down Dog