Sep 302011

I hope everyone is doing great.  We are wrapping up our pre-season with our last game tonight before we take off tomorrow for a 14 hour flight to Finland.  We will be opening up our season there next weekend.  Although we will be there with the main purpose of winning hockey games, I plan on checking out some of the sights and sounds of Helsinki.  This will be my second trip overseas in the last 4 years.  Believe me, this is something that I do not take for granted.  It is unbleivable that I get to take part in trips to places like London and now Finland.

As for, we have had some great content added this week.

First up is Mike Potenza’s Complex Training.  Mike shows 3 different version of complexes that he uses with his players during the pre-season and in-season phases.  We will use complexes during the pre-season phase as well.  Like Mike, we will also use versions of the Javorek complex.

Next up is Kevin Neeld’s In-Season Youth Training program.  This is a series of videos of some good things being done with some young hockey players.  Really good stuff here from Kevin.

Darryl Nelson’s book review: Spark by John Ratey was up next.  Darryl provides a brief review on this book.  The review talks about the importance of physical exercise, expecially for young kids.

Last is my Goblet Squat video.  This is a video of a Goblet Squat.  This was another exercise that I got to fine-tune at the RKC.  It also helped that my team leader was Dan John, who I believe founded the Goblet Squat (Do not quote me on that).  Dan showed us some good coaching cues that work.  The results have been great as I have seen all of our Goblet Squats look consistent.

Thanks for your continued support!

Sean Skahan

Sep 232011

I hope everyone who reads the blog is doing great. We are excited here in Anaheim as a new season is right around the corner. Our rookie camp went great and our main camp is going smooth as well.

At, we have added some great content since my last post about the site.

First up is Darryl Nelson’s Fall Phase 1. What I have always liked about Darryl’s programs is the simplicity. Darryl ensures that his players get good and strong at the basics in the weight room. This is very similar to a way that I would design an in-season program.

Next up is my Off-Season Phase 1. I think this is actually the first off-season phase that I have posted on the site. We really had a good off-season here with a lot more players sticking around at the beginning of the summer before they headed back to their off-season homes. In the program, you can see how we switched over to a less CNS intensive model in the weight room. Mondays and Wednesdays were Leg emphasis days while Tuesdays and Thursdays were a more upper body emphasis.

Next up is Kevin Neelds’ Hip Stabilization Exercises video. Good exercises from Kevin here that are really easy to implement once your athletes learn them. We try to perform several hip stabilization exercise as well as exercises for flexion, extension, abduction, and adduction.

Darryl added his 2-Day In-Season Strength Program that he uses with a 14-year old goalie. This is a great 2-day total body program. We also use several of the exercises in this program in-season.

Next up was an article that I originally read at Mike Boyle’s blog. It is a good piece- Great Advice to Start the Season by Dan Bauer. It is really a good, common sense advice article that puts things into perspective for hockey parents. Even though our site is for strength and conditioning, these articles are a nice addition.

We hope you enjoy the site. If there is anything that you need to help make your experience at HockeySC better, please don’t hesitate to contact us.

Thanks for your continued support!

Sean Skahan

Sep 052011

Now that the RKC has been in the rearview mirror for a few weeks, I thought I might have wanted to change gears a little bit and train differently.  I really don’t.  For now, I may be hooked onto kettlebells for my own training.  Like I said in recent posts, I was really impressed with the RKC system.  I can honestly see myself trying to achieve RKC level 2 in the future.

Through my training for the RKC, I was able to feel really good.  I felt strong, mobile, and lean.  I don’t know if you can actually “feel lean”, but the bathroom mirror was certainly helping my case as I definitely dropped a
few pounds during the summer.

So what now?  After I took a few days off, I decided that I was going to continue what I was doing in preparation for the RKC.  Honestly, I really want to do 200 snatches in 10 minutes and press a 44k (kettlebell nearest to half of my body weight).  These are the goals of the Rite of Passage Program in the Enter the Kettlebell book by Pavel.

Enter The Kettlebell

Some may think “Why would I want to do all of those snatches again?” I want to because 200 reps in 10 minutes is now the goal.  Also, the conditioning effect from 12 minutes of snatches beats a half hour on the bike any day for me.

This program definitely worked in preparation for the RKC as I definitely felt that my pressing and pull up strength improved greatly over the summer. I started the summer pressing a 24k for 5 and by the time that the
RKC rolled around, I was doing 5 sets of 5 with the 24k.  At the RKC, I pressed a 36k pretty easy which was a PR for me as I had only done a 32k for 2 before.  I honestly think I could have gotten the 40k if we had a few more minutes to test.  Now I am starting over with a 28k.

What I like about this program, besides the fact that I really got stronger, is that it is pretty simple to follow.  On Mondays, Wednesdays, and Fridays, I will be doing 1 arm KB presses and Pull Ups.  On Mondays, I will also be doing snatches for conditioning while Wednesdays and Fridays will be swings for conditioning.  Thursdays will be double kettlebell cleans, Swings, and Snatches.  Mondays are a low volume day, Wednesday is medium, and Friday is high volume.

These workouts can take me less than 45 minutes to complete with a quick warm up consisting of foam rolling, stretching, T-spine mobilization, and some Goblet Squats.  This is great considering the fact that my schedule is going to get crazy here real soon with the pre-season and regular season starting.

Sep 022011

I really can’t believe it is September 2nd.  This summer has gone by quickly.  I really love this time of year as all of the guys start filtering back in to town to get the season going.

Recently at, we have some really good discussions on the forum including discussions on the importance of adduction exercises, pros and cons of hockey skates, and the use of creatine.  We will be adding much more content as we get into the pre-season and in-season mode.

Here is what we’ve added this week:

Med Ball Core Circuits by Mike Potenza.  These are 2 medicine ball workouts that are performed in a circuit like fashion. I like the progression that Mike uses and I like how they are sport-specific like at this time of the year.  Good stuff from Mike.

Three Questions Every Coach Should Ask Themselves by Chris Pietrzak-Wegner.  I really like this quick article from Chris as it is a good self-help piece for any Strength and Conditioning Coach.  I am a big believer in that as a Strength and Conditioning Coach, you must practice what you preach.  These are 3 good questions that you need to ask yourself.

I like to post these quick blog posts every week or so because I feel that is a great resource for anyone that works with hockey players.  If you are a Strength and Conditioning Coach, Athletic Trainer, or even a Coach, HockeySC is for you if you are working with players on or off the ice.  Right now we are offering a dollar a day for a 7 day trial.  I think it is the best site on the internet for hockey strength and conditioning info.

Thanks for your continued support!