Category Archives: Functional Training

Functional Training for everyone.

Power Skating & Off Ice Conditioning Clinic

Power Skating – Our approach to power skating is technique based. Our teaching method is a tradition passed down from over 50’s years of figure skating and hockey history. We teach from the understanding that skating is an art.

  • Edges are our tools for connecting us to the game
  • Stroking is how we use our edges to paint the ice swiftly and smoothly
  • Turning is using our edges to stroke with the intention of changing direction
  • Starting is our first step towards getting where we need to be
  • Transitioning enables us to face the game without coming to a stop

Off Ice Conditioning – Our approach to off ice conditioning is based on the Long Term Athletic Development (LTAD) model. Educating young athletes on the importance of strength & conditioning is key to developing a life long commitment to being physically active. A secondary benefit from this educational process is improving athletic performance.

  • Warm-up & Pre-hab have many physiological benefits that improve performance and decrease the risk of sustaining a sport induced injury.
  • Power is a key component to our maneuverability in ice hockey. Learning how to become more powerful requires technique work, and understanding how we generate power physiologically & biomechanically.
  • Strength is our ability to stand our ground in times of being challenged for position. We’ll explore ways of improving our strength for all aspects of ice hockey and general conditioning.
  • Hockey Specific Training is about isolating the little nuances of the movement patters that are special to ice hockey, for example our bodies are broken into three sections in order to maintain a heads up style of play (head, torso, lower body). Understanding sport specific training opens up the possibility of knowing how to train specifically for other sports as well, feeding perfectly into the LTAD model.
  • Cool down & Stretching teaches our bodies to go from a high stress state down to a relaxation recovery state. This important step will enable us to perform optimally next time we are required to do so, with  reducing the risk of sport and potential overuse injuries.

Nutrition 101 – Nutrition is a corner stone to a healthy lifestyle. These sessions will be targeted towards the whole family.

  • Macronutrients – carbohydrates, proteins, and fats
  • Micronutrients – vitamins and minerals
  • Hydration
  • Sport Foods

The Beginning of a Squat Depth Discussion

Squat depth has been a hot topic for the last few years. So what? Exactly! So what?!

Here’s what; your ability to squat, regardless of depth, is your ability to coordinate your body in relationship to flexion and extension of your ankles, knees, hips, lumbar spine, thoracic spine, and cervical spine.

Again, you ask, so what?

Well, think about the movements that require these specific ranges of motion: sitting and standing anywhere, depressing a vehicle pedal, grabbing something off of a high shelf or in a low cabinet.

ADL is an acronym that is used regularly in the exercise world, it stands for Activities of Daily Living. For most of us the activities I listed above are ADL’s, so we must do what we can to maintain the ability to perform them as long as possible. Does that mean you need to squat down to the point where your ass is on the ground with 600 pounds on your back?

NO!
In an ideal perfect world we’d all be able to move pain free through natural ranges of motion. We don’t live in that world, so what should we do. As with all aspects of life, do the best you can…

What is the best you can? If you don’t know what I’m talking about ask… This should be an open discussion.

The below clip is me demonstrating a front squat… I can be knit picky with technique and biomechanical observations that irritate me, but I’ll curtail my judgements for a future discussion.

Why Today’s Young Athletes Deserve a Strength & Conditioning Coach

In today’s world of multi sport youth athletes, the fundamentals of movement development have been put to the side to make room for the sport specific movements. I see this predominantly in the sports that I spend the most time training: Figure Skating and Ice Hockey.

So what is my role as a strength and conditioning coach for these up and coming athletes? It’s my responsibility to ensure that when they leave our sessions, they have a clear understanding of what the future of strength and conditioning holds for them. We spend the time to break down the fundamental human movement patterns, from rolling, to crawling, to squatting, to walking, to running, then lifting. And onwards to the more complex Olympic lifts.

To the parents of young athletes: Investing in a sound strength and conditioning program for your young athletes is a smart investment.

What can you expect from your investment:

  • Reduce the risk of sport induced injuries, including concussions
  • Improved self image (self-esteem and confidence)
  • Improvement in athleticism
  • Increase the possibility of making that next level team or performance category
  • Learn proper exercise techniques and lifestyle habits that last a life time**

**That last item is not only the key to athletic performance but the key to reversing the epidemics that our society is facing. Yes, those elephants in the room: obesity, cardiovascular disease, diabetes, that are caused by the overall sedentary lives that a majority of our population is living.

Take the time to find that Strength & Conditioning Coach that is going to coach your young athlete to a life of athleticism and health.

@orion_j_herman getting in his RDL's for the day.

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@weswagnerypr pulling 383×3 #ProudCoach #AllAboutThoseGains

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