Early Spring Workout, Youth Training Phase 1, and Push/Pull Ratio for Contact Sport Athletes

 Hockey, Strength and Conditioning  No Responses »
Mar 162012
 

 

 

I hope you had a great week.

We had a good week here at HockeySC.com.  We had some excellent contributions from our coaches.

First up is Darryl Nelson’s Early Spring Off Season Workout.  This is a good 4-day strength program.  Like Darryl’s other programs, he really focuses on the basics.

Next ups is Mike Potenza’s Youth Training Program- Strength Phase 1.  This is actually a 2-day program with accompanying videos.  In the videos, Mike takes you through all of the exercises in the program.  I really like this about this piece. What I also like is that these exercises are pretty easy for a youth player to learn as many of them feature body weight as resistance.

Last is Anthony Donskov’s Push/Pull Ratio for Contact Athletes.  I really like this article and found it to be very informative.  In fact, I agree with him in that contact athletes should probably do more horizontal rowing.  Anthony does a great job explaining why this may be necessary in the prevention of shoulder injuries.

Also, on the forum, we have some discussions on hockey skill warm ups and planning for the playoffs.  Check out the forum when you log on.

Also, a quick reminder that we will be raising our monthly price in 23 days.  If you aren’t a member yet, you can still lock in the $1 for 7 days, $9.95 each month plan.

Have a great weekend and  happy St. Patrick’s day!  It’s definitely one of the best holidays of the year.

Thanks!

Sean

Slight Change to the Chin Up

 Strength and Conditioning  No Responses »
Mar 122012
 

I absolutely love Chin Ups and Pull Ups.  I think they are key exercises in developing upper body pulling strength.  They are featured in our program year round including at least once per week during the season and twice per week in the off-season.

Since my RKC cert back in August, I have certainly done more reading into the RKC system.  I am continuing to be really intrigued by some of the methods involved with some of the lifts.

One exercise that I really like is the Tactical Pull Up.  I am not saying or suggesting the Pavel and the RKC community invented the tactical or “RKC” pull up.  However, I first read about them through looking at the RKC 2 requirements.  The actual tactical version is a thumbless overhand grip with the pull up being performed to a position where the neck is touching the bar at the top.  As someone who is very average at pull ups, I communicated with Pavel on this exercise to ensure that I was doing them properly.  I had to make some adjustments as I really like pull ups in my own training and I am currently still following the Right of Passage program.  I have actually done the 24k kettlebell hooked onto my foot for 1-rep.

What kind of changes did we make?

When performing standard pull-ups, it seemed that athletes just grab the bar and do the required number of pull ups for the set.  While there is not a lot wrong with doing standard pull ups, I have found that some of the little coaching cues have made them easier and less painful in some cases.  When I say painful, I am referring to someone who can’t do a pull up because of a shoulder issue such as impingement.

One change that we are making is that we are asking the athlete to suck the arms into the sockets.  When we are grabbing the bar, we are thinking about driving the arms down and lifting the torso without bending the arms.  Doing this seems to turn on some of the scapula retractors and free up the biceps tendon from impingement.  We cue our athletes to do this first and set the scaps.  It is important that we reiterate this prior to every rep.

Here is a clip of myself doing 2 standard chin ups and then doing 2 of the newer version.

 

Dallas Training Session

 Uncategorized  No Responses »
Mar 102012
 

My own workout on a game day here in Dallas:

20k Kettlebell

5 Tri Sets of the following:

Get Up x1 ea.

Pull Up x1

1-Leg Squat x1 ea.  (Pistol Style)

 

Swings- 4×25

I had about 20-30 minutes to get this done.

Adult Values + Childhood Activities, Leaning Tower, and All-Star Break Programming

 Hockey, Strength and Conditioning  No Responses »
Mar 092012
 

Hey everyone, I hope you are doing well.  I’m currently typing this in Dallas as we are on the road again.

We had another good week of content additions at HockeySc.com.

First up is Anthony Donskov’s Adult Values + Childhood Activities= Burnout.  This is a great informational piece that I think all parents and coaches of youth players should read.  It is very informational for the parent who thinks that their son may be the next NHL star.  Really good stuff from Anthony.

Next up is Mike Potenza’s Leaning Tower video of the week.  This is a video of an exercise the Mike originally learned from Physical Therapist Bill Knowles.  This is a great way to strengthen the musculature of the hip extensors in single leg stance.

Last is my All Star Break Program.  This is a program that I designed for a player who was going away for a few days over the all-star break.  When I think of who this would apply to, I would say anyone who is going to be away from their normal living/training environment for a few days.

On the forum, we have had some interesting discussions on planning for the playoffs, incorporating hockey skill work with strength and conditioning work, and concussions.

If you aren’t a member yet, you can access the site for $1 for seven days.  After that, if you don’t cancel, it is $9.95 per month.  On April 9th, we are going to be raising the monthly price.  So if you aren’t a current member and want to join, now is the time.

I hope you have a great weekend.

Sean Skahan

In-Season Phase 5, Medicine Ball Pitcher Throws, and Episode 3 of the Hockey Strength Podcast

 Hockey, Strength and Conditioning  No Responses »
Mar 022012
 

Hey everyone, I hope you all had a great week.  I can’t believe it is already March.  It is really unbelievable how fast these months go by, especially during the hockey season.

At HockeySc.com, we are still offering trial memberships for $1 for a 7 day trial.  If you still like it after 7 days, it is $9.95 per month.  However, as of April 9th, our monthly price is going up.  So if you are still thinking of joining, now is the time.  This site is jam packed with information from some of the best hockey strength and conditioning coaches on the planet.  Each week, there is more content added.  We are getting awesome contributions from coaches like Anthony Donskov, Jeff Cubos, Brijesh Patel, and many more.

Here is what has been added since my last update:

2-Day In-Season Training Program: Phase 5 by Kevin Neeld.  This is a great program where the emphasis is on sustaining strength and power while trying to manage fatigue.  At this time of year, it is all about recovery.  Getting in quality strength work can be a challenge and this program is a good way to get it done at this point in the season.

Next up is Darryl’s Medicine Ball Baseball Pitcher video.  This is an excellent variation of medicine ball throwing for power.  I like this one.

Last up is episode 3 of the Hockey Strength Podcast.  In this episode Ant talks to Kevin about his recent additions to the site and his thoughts on breathing.  I actually listened to this interview on the way to work today.  Kevin is a bright guy.

That’s it for the week.  I hope you all have a great weekend!

Thanks!

Sean

Metabolic Circuit, Work Capacity, and Kettlebell Swings

 Hockey, Strength and Conditioning  No Responses »
Feb 242012
 

Hi everyone, I hope you had a great week.  We are heading home from a very long, 16-day road trip.  The trip consisted of 8 games in 8 different cities.  Although it was 16 days, the time passes by pretty quickly especially when we played so frequently.

While I have been travelling, I haven’t been able to spend that much time on the computer.  With what is going on with our team right now, it seems like my brain and energy is focused on trying to help our guys be at their best so we can win.

I did get some time to check out the latest content additions at the HockeySc.com.

First up is Metabolic Circuit #2 by Darryl Nelson.  In this video, Darryl shows some different exercises done in a circuit like fashion.  What I like about this video is that it shows a large number of players working and doing the same exercises at once.  We use a variation of a plate circuit late in August with our players.  I think these are a great way to change things up a little and help create the team concept even better.  One thing you can also tell from the last exercise shown in the video is that the players are having fun.  I think having fun is a good thing during some aspects of a strength and conditioning program.

Next up is Mike Potenza’s Off-Season Pre-Camp Work Capacity Circuit.  In this program, Mike gives us a very detailed daily plan.  I really like how Mike sets this up.

Next up is my Kettlebell Swing video.  This is actually a clip of my new DVD, Kettlebell Lifting for Hockey.  In this clip, I talk about how I use the kettlebell swing in the programming of my athletes.  Then I show how we teach our players to do the swing properly.

Last is Eric Renaghan’s Help…I’ve strained my Groin, again. This is a great article that describes Eric’s and Mike Potenza’s philosophy and protocol for the prevention and treatment of groin strains.  This is very similar to the protocol that we follow with our team.  It is imperative that their is collaboration between the Strength and Conditioning Coach, Massage or Manual Therapist, and the Athletic Trainers.  This is a good piece.

When you log on to the site, please make sure that you check out the forum.  We have had some quality discussions on their recently.

Thanks for your continued support,

Sean Skahan

Tampa Bay Training Session

 Uncategorized  No Responses »
Feb 202012
 

I got a really good training session here in Tampa Bay.  All that I had for equipment was a pair of adjustable dumbbells and stationary bikes.

Here’s what I got done:

Foam roll and Trigger point management

Joint Mobiliy

Strength

DB Swings (40lbs)- 4×25

1-Arm DB Shoulder Press (60lbs)- 2x5ea.

DB Deadlift (60lbs ea hand)- 2×8

Pull Up (hands on railing above the tunnel which takes players to the ice)- 2×5

1-Leg Squat/Pistols- 3×1 each

Conditioning

Manual Resistance, 2:00 warm up at level 10- 80 rpm, 1:00 sprint @ level 21, recovery @ level 1 to 120bpm and then repeat- x6

 

Minnesota Training Session

 Uncategorized  No Responses »
Feb 132012
 

Getting a good training session in on the road is very challenging.  On long road trips, it is important for me to plan ahead so I know what my sessions are going to be.  Sometimes, you never know what you are going to get at the hotel gym or what kind of equipment you can borrow from the home team.

Today, I got my training session in at the strength and conditioning facility of the Minnesota Wild.  Unlike many of the other hotel gyms and other facilities in the league, they have some kettlebells.

The last time that we were here (back in October I believe), I cleaned and press the 40k bell.  Although I struggled with it a little, I still got it under the RKC standards.  Today, it was much easier.  Looking ahead, I don’t think the 44k is unrealistic.

I also performed a pull up with the 24k bell with my foot hooked through the handle.  I was able to bring my neck up to the top which I was really excited about as this has been a struggle for me.

I also did a 5 minute snatch test.  This is the second time that I have done this since my RKC in August.  Honestly, these are starting to get easier or maybe I am becoming more efficient at these.

Here was my workout:

Warm Up-

Foam rolling

Joint Mobility

1-Arm Clean and Press- 5×1 ea. Arm.   First set- I got the 40k with my right arm easily, left arm couldn’t get it, I then completed 4 singles each arm with the 32k.

Pair with Pull Up- 5×1.  First set done with the 24k.  Following 4 done with bodyweight only.

5 minute snatch test in 4:50.  I put the bell down once.  I went 20L/20R/10L/10R, put the bell down.  Then, I went 10L/10R/5L/5R/5L/5R.

Easy 20 minute stationary bike- manual resistance- HR 125-135.

Directional Rolling, Warm Ups, and NHL Concussions

 Hockey, Strength and Conditioning  No Responses »
Feb 102012
 

I hope everyone has had a great week.  I am actually writing this post while flying from Orange County to Detroit.  The team is beginning an 8 game, 16 day road trip against Detroit.  It should be interesting as it is a long trip with very meaningful games.  Also, back in Boston, the first round of the beanpot was last Monday night.  It looks like it will be Boston College vs. Boston University for the championship next Monday night.  These are two great college hockey programs going at it.  Are we ever going to see a Harvard vs. Northeastern final?  I am hoping one of these years we will.

At HockeySc.com, we have had a good week of content additions.

First up is Kevin Neeld’s Directional Rolling.  This is a great piece that is very educational.  In this article Kevin talks about the importance of addressing locked-long and locked short muscles through self-myofacial release (SMR).  Kevin also talks about Upper and Lower Crossed Syndromes, which I feel are keys to address on a daily basis.

Next up is Darryl Nelson’s Stretching and Warm Ups.  In this piece Darryl outlines some of the stretching and warm up protocols that he uses.

Last is Jeff Cubos’ NHL Concussions: Have Our Players “Outgrown” Our Sport? .  Jeff is a frequent contributor to the site and a very bright practitioner.  We are always posting articles from professionals other than me, Mike, Kevin, and Darryl.   This is a great article that really makes you think.  To me, it really makes sense.  Players have become bigger, faster, and stronger over the past decade or so.  However, the ice surface size has remained the same.  Jeff suggests a strategy to help combat the concussion issue.

That’s it for the week.  Don’t forget to check out the forum as we have had some good discussions going on there recently.

Thanks!

Sean

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