All geared up for the #omhashowcase. Be sure to stop by the booth for team training giveaway + healthy tournament tips!
Glute activation video now up on www.YouTube.com/garyrobertshpt. Check it out for details on how to get your FREE mini band from @TF_Canada! #gettowork
As discussed in the previous post it is important to continue to do off-ice strength workouts every 5 days throughout the hockey season so we do not lose our gains we made in the summer program. We also want to always include good dynamic warm-up exercises (example: core activation exercises) which can be done more often before we go on the ice and before workouts. Last article we looked at a Trapbar Deadlift and a Half kneeling Landmine press. Today we will discuss a single leg exercise; Dumbbell Split Squat and a pulling exercise; TRX Row (to be done with 2-4 more strength exercises for complete workout)
2a) Dumbbell Split Squat:
When we look at skating and break down the motions involved there is an emphasis on single leg strength; the DB Split squat is a great exercise for this. The split squat is strengthening our quads, hamstrings and glutes while stretching our hip flexors which are notoriously tight on hockey players because of being constantly in a flexed forward position while skating. *See video for proper form and technique
2b) TRX Row:
In hockey we see a lot of upper body pushing motions but not as much pulling on the ice. It is always important to keep our bodies as balanced as possible and that is why pulling motions using our back muscles are crucial for hockey players. The TRX row is a full body pulling exercise which incorporates your core and postural muscles. * See video for proper form and technique
Another physically demanding season has begun and we want to maintain the strength gains we made in the summer. We can do this by incorporating full strength maintenance workouts once every 5 days along with good dynamic warm-up exercises (example: core activation exercises) which can be done more often before we go on the ice and before workouts. These strength maintenance exercises are meant to incorporate full body movements which will help to keep you strong, balanced and ready for the ice! Two of the best strength maintenance exercises are Trapbar Deadlifts and Half Kneeling Landmine Press (to be done with 2-4 more strength exercises for complete workout)
1a) Trapbar Deadlift: This exercise is great for strength maintenance because it incorporates those muscles hockey players constantly need to be triggering; Glutes, Hamstrings and Quads. With skating the quads become very dominant so we would need to be targeting the glutes and hamstrings as much as possible. The Trapbar deadlift is an excellent lower body exercise which incorporates these muscles while keeping good posture. * See video for proper form and technique
1b) Half Kneeling Landmine Press: This full body exercise focuses on upper body pushing with emphasis on core strength which will help with stability and being strong on the puck. The Half kneeling position gives us a solid base with incorporating hip stability. * see video for proper form and technique
Our athletes & executives #drinkthepink at every workout. @biosteelsports #hpsd included with every session.
Shooting a glute activation how-to video this afternoon with @tf_canada. Stay tuned for how to get your free strength band. #limitedquantities
Given er’ all 100%. Thanks to @tf_canada for the training tool! #train smart #recover #polarteam #heartrate
Getting my #yoga on… A great tool for mobility, flexibility & #recovery. #namaste #harderthanitlooks
Great event at Urban Squash TO yesterday for an even better cause.. Raising money for a charitable organization that combines an intense after-school education program with concentrated squash training to help underserved youth in #Toronto.
Really impressed by how many #recovery tools @tf_canada had when I visited yesterday. #kidinacandystore #torture
GR Nutrition Tip #1: Keep Hydrated-‐ With the amount of physical work on and off the ice you are losing a lot of water through sweat. Make sure you are having minimum of 8-‐8oz glasses a day and you need an extra 2 litres a day if you are skating and training off-‐ice. Avoid being thirsty and dehydrated (this is the first sign of water loss). Sip water steadily while exercising and consume one large glass about a half hour before you head on the ice!
Here’s turkey dinner yesterday afternoon. A first for our family outside on the patio! Turnip,Squash carrot onion sauté,whipped yes white potatoes…brussel sprouts with a bacon shallot balsamic glaze and yes some gravy! #thanksgiving #canadian #turkey #gravy #foodporn