Dec 312011

Did you achieve your goals in 2011?

2011 was a great year.  With the birth of our boy Wyatt in May as well as the fact that my family is healthy, I have so much to be thankful for.  I consider myself to be blessed.

As far as goal setting goes, I set out to achieve several goals that I wanted to accomplish in 2011(here is my post on goals from last year).  Although I can’t say that I achieved all of them, I did accomplish most of them.  For example, I got RKC certified, I spoke at a prestigious hockey coach’s conference, and I produced 2 information products.  Accomplishing these goals along with some others really helped me move forward and give me a sense of accomplishment.  These were goals that I wrote down and then made a plan of action to help make sure that they were checked off.

I really think goal setting works.  The key is being specific and writing them down as if you have already achieved them.    For example, instead of writing “I will lose weight in 2012”, write down “I weigh 185 lbs.”  This works as you start to see yourself with the goal already accomplished.  I know it may sound far-fetched but I really think something is triggered in the subconscious mind.  Try it for yourself.

As we say goodbye to 2011, it is now time to set goals for 2012.  Maybe you have a weight loss goal or an income goal?  Whatever they may be, try writing them down and then set up a plan for you to achieve them.  As Zig Ziglar says, “Don’t be a wondering generality, be a meaningful specific”.

Dec 302011

I hope everyone had a merry Christmas.   My family and I had a great few days of just hanging out together.

Recently at, we had some good content additions to the site.  On the forum, we also have some good discussions ongoing about CNS in-season training and team heart rate monitoring.  Don’t forget to check out the forum when you log on.

As far as new content goes, here is what has been posted since my last update:

Youth Hockey Training Blueprint Part 3 by Kevin Neeld.  In this article, Kevin looks at the thought process behind designing the workouts.  I really like how he explains his template and how you can substitute exercises if you don’t have a piece of equipment for another exercise.  You must design workouts that make sense in your facility.

AC Joint Injuries in Hockey by Anthony Donskov.  This is another good piece submitted by Anthony.  AC joint injuries are common in hockey and can be very painful.  Anthony brings this common injury to our attention and explains how we can work around a separation and also how we can prevent them from happening.

Off-Season Phase 4 Strength Training by myself.  Here is an example of what I have done in the past during phase 4.  You can print the 4 phases and have a good 12-weeek off-season program.  A reminder that these are just what I have done in the weight room.  They don’t include our speed, plyo’s, and conditioning.

TRX Core Exercises video by Mike Potenza.  Mike provides us with some core progressions from a frontal plane and anti-rotation perspective.  There are some good movements in this video.

I hope everyone has a safe and happy new year’s eve!

Reminder to check out my Products page to get yourself a copy of my 2 new DVD’s- Kettlebell Lifting For Hockey and Slideboard Training For Hockey


Sean Skahan

Dec 282011

Here it is folks, the top 5 posts of 2011!  I know everyone has bee anxiously waiting for this list.

In all seriousness, I am truly aware that if it wasn’t for some of the other websites that these articles get read on such as, some of these articles wouldn’t be read.  However, I enjoy the writing process and sharing some of the information that has helped me in the training process of my athletes.

Also, a reminder that my 2 new DVD’s, Kettlebell Lifting For Hockey and Slideboard Training For Hockey are now for sale on the Products Page.

Here are the top 5 posts of 2011:

5- Improving the Crossover Step For Hockey

4- Scouting the NHL Scouting Combine

3- 5 Exercises that Hockey Players Should be Performing in the Weight Room

2- Alternatives For the Hang Clean

1- Improving Shoulder Mobility


Moving on to 2012, I am excited to write and share more with you, the readers.  If anyone has any suggestions or something you would like me to write about, please leave a comment below.  Thanks!

Dec 222011

I am really excited to announce that I have 2 DVDs for sale on the site.  These have been 2 projects that I have been working on over the last 2-3 months during my somewhat free time.  I really think that they will benefit any strength and conditioning coach or personal trainer, especially those who work with hockey players.


The first one is Kettlebell Lifting For Hockey.  This one was made because I really feel that that there is often misguided information on kettlebell techniques and exercise selection for hockey players today.   Since I have been using kettlebells with my athletes for over the last 3 years or so, I felt that producing this DVD would be beneficial to anyone who wants to use Kettlebells with their players succefully.


I had an article about Kettlebells and hockey that was recently published on the website.  You can check it out here- Using Kettlebells in Professional Hockey.


My 2nd DVD, Sllideboard Training For Hockey, was made in collaboration with Barry Slotnick from UltraSlide.  Like the Kettlebell DVD, I am truly honored to produce a DVD that talks about another tool that I frequently use with my athletes.  The slideboard is a versatile tool that can be used for many different strength exercises and progressions as well as a lateral conditioning tool.  In this DVD, we talk about how and why we use the UltraSlide slideboard.

I hope you like them!

Dec 202011

I hope everyone is doing well, especially with the holiday season amongst us.

We have had some more great content additions at

First up is Kevin Neeld’s 2-Day In- season Training Program phase 3. This is a continuation of the previous 2 phases that Kevin has posted. I like how Kevin sets up his workouts with adding in some corrective exercises and progressions that almost hockey players surely need at some point.

Next up is Mike Potenza’s In-Season Workout: Rate of Force Development. This is a 3-day program that includes core training, Olympic lifting, strength, plyo’s, and assistive movements assuming that there are no restrictions. This looks like a solid, 3-day program. Looking at this, this would be a program that Mike would use with guys who don’t play as much.

Next up is Eric Renaghan’s The Joseph Pilates Method: Contology. This article gives a brief history on Joseph Pilates and his methods. What I really like about this article is that there are some exercises provided which don’t require any special equipment.  Really educational piece from Eric.

Up next is the first ever HockeyStrengthandConditioning Podcast episode 1. In this first ever episode, Anthony interviews Mike Potenza of the San Jose Sharks. In this interview, Mike talks about his approach to strength and conditioning at this time of year for his team. I am really excited about this new feature on the site. This kind of content is really what makes Anthony really good at what he does. Look for more episodes in the future.

Last is a video of How Diet Soda Causes Weight Gain. This is a really interesting educational video. It is more like an entertaining chemistry lesson. You may need to watch this more than 2 times or so. What it looks at is the levels of acidity and alkaline and how much is included in nutrients and where they are on the scale. This is really interesting and is honestly a little over my head which is why I need to watch again.

Look for an announcement for the release of my 2 new products that will be available soon on my blog. You will be able to purchase them right here through a PayPal account. I can tell you that I created 2 DVD’s that were made based on my thoughts and experience from coaching thousands of high level athletes including hundreds of hockey players.  You will not be disappointed.

I hope you have a Merry Christmas and a great holiday season!


Dec 092011

Hi everyone who reads this.  I hope you are all doing great.  I want to update what’s happening at

First, the founder of the StrengthCoach Podcast, Anthony Renna, suggested that we do a podcast once per month.  I really think that this will be fantastic.  If you don’t know what the StrengthCoach podcast is, you need to give a few episodes a listen or two.  In fact, I would somehow find a way to listen to them all.  I think Anthony has done an unbelievable job with the podcast and has made it one of the best resources for continuing education.  What Anthony does is he provides an actual show of him interviewing some of the best people in the industry.  What we are hoping to do at our site is a monthly podcast with some of the best hockey strength and conditioning people in the world.  Look out for this soon.

Recently at, we have had 3 quality content additions since my last update:

First up is Rotary Power Demands for Hockey by Anthony Donskov.  In this article, Anthony does a great job of breaking down the hockey shot.  Most importantly, what Anthony does is break down what he does off-ice to help with rotary training for hockey.  I like articles like this where you pick up a little thing to tweak in your program.  Anthony’s articles and ideas have been a great addition to our site.

Next up is Darryl’s My Favorite Set and Repetition Schemes.  I love programming articles.  The reason is that I like reading why coaches do certain things.  In this article, Darryl takes a look his favorite set and rep schemes that he uses with the players in the national program.  Darryl talks about straight sets, wave loading, descending sets, and clusters.  This is great info from Darryl.

Last and just posted today is my 1-Arm Kettlebell Press Progression.  In this series of videos, I show how we progress or 1-arm kettlebell pressing.  It is pretty simple, but an exercise where I want our guys to master each position before progressing to the next one.  Sometimes I am guilty of thinking “maybe we can get away from this doing this progression or that one”.  However, I think mastering basic positions adds to a better foundation as move along.  It is amazing how much I think some of the basic regressions are actually simple and sometimes better.

That’s it for the week.  Don’t forget to check out the forum as we have had some good discussions including ones on Grit, Youth hockey practice times, and 1-leg Cleans.

Thanks for your support- Sean

Dec 022011

Hey everyone, I hope all is well.  I hope you had a great Thanksgiving holiday last week and hopefully a long weekend to follow.

I actually got to watch my 5-year old son play in his first holiday tournament.  This was a mite-B tournament that Will played in.  He was actually the second youngest on the team as he played with mostly 7 and 8-year olds.  Believe me, I am not a parent who is pushing hockey on him.  He absolutely loves it.  I think what he loves the most is the camaraderie with his teammates both on the ice and in the locker room.  Right now he is participating in an in-house league where he really having a blast.  I don’t know if he will play in a tournament again for a while.  I think he would rather play with kids his own age.  It is amazing what a difference in a 5-year old and an  8-year old is.

During the past 2 weeks, we had some great contributions to

First up was Mike Potenza’s Off-Ice Skating Strength Exercises.  This one is an article/program with some accompanying videos. This piece got my wheels spinning. I really like these exercises and most importantly the why these exercises are done.  The low-position is imperative to maintain in hockey. Players need to demonstrate the ability to stay low during the course of a shift and game.  These drills can be beneficial for players to learn how to stay low for longer periods of time.  I like them so much that I am considering adding these progressions to our program.  Thanks Mike!

Next is Mike’s Skater Crossover-Step Lunge.  This is a video which shows an interesting exercise that is a way to increase strength in the crossover aspect of skating.  As you may already know, I am a believer in strengthening and using the crossover off-ice to help strengthen it on the ice.  Here is a link to an article that I wrote on it- Improving the Crossover Step in Hockey.  I like this exercise that Mike put up but I am not sure of how it would workout logistically.  You need to have progressively higher boxes.  If you do, then this would be a good addition to your program.

Next up was my Off-Season phase 3 strength program.  I put these programs up so that the readers can see the progressions from phase to phase. What is also interesting is that you can see the changes that I made
from the 2010 off-season to the 2011 off-season.  Some exercises are still there, but there have been some changes.  Same movement patterns but different exercise selections.

Kevin Neeld’s Athlete with Bilateral CAM Impingement is up next.  This is almost like a case study where Kevin is working with an athlete (lacrosse player) coming off of 2 surgeries on each side of his hips. Kevin does a good job showing on video what is going on currently.  This is an interesting piece.  Good stuff from Kevin.

Next up is Darryl Nelson’s Christmas Break program.  This is a simple 3-day program that can be done over the holidays while a player is home on break from their team.

Jamie Rodriguez submitted Clarkson In-Season phases.  I really like to see real-life programs.  I know Jaime is doing a great job at Clarkson and is making an impact on the program.

As you can see, there has been some awesome information being shared at  I don’t think there is anywhere else where you can access to some of the best people in hockey strength and conditioning.

Thanks for your support,