Apr 012010
 

1-      HockeyStrengthandConditioning.com is up and running.  If you train hockey players, you have to check it out.  We will start posting content on a weekly basis real soon.  I am really excited about it as there are several strength and conditioning coaches and athletic trainers from all levels including the NHL, AHL, major junior, and others. 

2-      I got a pair of Vibram Five Fingers a few weeks ago.  Honestly, I wish I got them sooner.  I’ve been training with them and have been on a few walks with them.  I believe they have helped me with some neurological symptoms that I have had in my left foot.  Surgery for a bulging disk back in 1999, and another surgery that I had to remove a non-cancerous mass in my spinal cord at the cervical level, has given me trouble with sensation.  I really believe that the Vibrams have helped wake up some proprioceptors and muscles that may have been shut down in my foot.  I am actually able to move my pinky toe by itself.  Something I haven’t been able to do for a long time. 

3-      Another thought on my training, I really love Jim Wendler’s 5-3-1 program.  I continue to make gains in strength on this program as I keep going up on my Military Press and Bench Press.  My “Actual Max” has gone from 155 to 190 in the Military Press while my Bench has gone from 225 to 265.  (I do not squat or deadlift, see #2 above).  Not bad results.  Something I may look into with my junior hockey players this summer.  What I really like about it is the simplicity of it.  It is a basic program that is really easy to plan out.

Mar 202010
 

First, I want to say thank you to all of you who read the blog. I’ve recently heard from some friends who are readers. It’s great to know that you enjoy the information.
Continuing education is an important aspect of improving in any profession. As I mentioned on the blog before, I believe it’s important to always be learning new information as it is changing often. I really like the quote by Pat Riley, “If you’re not getting better, you are getting worse”.
During the season, for continuing education, I will spend most of my time conversing with and visiting other coaches as well as checking out some of the sites and blogs on the internet. During the off-season, I try to get to as many live seminars that I possibly can. Here is a list of the seminars that I plan on attending this off-season:

May 22nd- 23rd, 2010
The 2nd Annual Boston Hockey Summit and Basketball Symposium.  I am fortunate to be a speaker at this event. 

June 4th- June 6th, 2010
Perform Better Functional Training 3-Day Summit

July 9th- July 11th, 2010
Northeast Seminars – Current Concepts in Trunk and Lower Extremity Examination, Integration and Training

Mar 162010
 

I’ve become a fan of some really good motivational books that talk about teamwork and bringing positive energy to your workplace and life in general.  A book that I like is “The Energy Bus” by Tom Gordon.  This book is about an unhappy manager who gets into some car trouble, and as a result, is forced to take the bus to work every day.  In the story, he meets some good people on the bus who give him advice on how to create positive energy and improve teamwork in his own life and at the workplace.   Another great book on management is “Good to Great” by Jim Collins.  In this book, there is a quote that talks about great managers who “Get the right people on the bus (and the wrong people off the bus) and then figure out where to drive it”.  In both books, they obviously refer to managers being bus drivers and trying to get people on their bus to create teamwork and obtain positive results.  What does this have to do with strength and conditioning?  As strength and conditioning coaches, we need to see ourselves as bus drivers and one part of our job is getting our athletes on board in order to get the best results possible. 

Although we may not be the head coach, or a positional coach of the team(s) that we train, we need to create a get on board or a buy-in culture when it comes to the strength and conditioning environment.  Not only is it important to get your athletes on board, but coaches, management, administrators, and the training staff also need to be on board as well. 

In the professional and college setting, sometimes getting athletes to buy into the strength and conditioning program can be a challenge.  There are several barriers in trying to get everyone to buy into the program.  As a Strength and Conditioning Coach, your goal should be to create an environment in which you’re athletes actually want to train with you because they know that you are looking after their best interests.

Some of the strategies that we’ve used to help get our players on board include:

1-     Getting to Know Your Athletes and Staff- Get to know your athletes, coaches, administrators, and trainers as people.  Try to get to know their families, backgrounds, likes, dislikes, etc.  Getting to know them as people away from the weight room will make a huge difference in your working relationship.  Relationships can be built on the little time between sets of exercises or sprints on the bike.  Also, show them that you care about them as people.  When you actually take the time to actively listen to what is on their mind, it can go a long way. 

2-     Create Positive Energy Everyday- No matter what kind of day you are having, you must be able to bring positive energy to your athlete’s every day.  They do not care about what is bothering you.  Usually, all they care about is getting better and they expect you to help them achieve that.  Don’t suck the life out of them. 

3-     Create Competitiveness- Sometimes we create competitiveness within our program.  For example, we may post shuttle run times, body fat percent results, and number of pull-ups or push-ups done within our workouts on our grease board.  Another form of creating competiveness is something that I have recently seen incorporated by Roger Takahashi, Strength and Conditioning Coach of the Vancouver Canucks.  He keeps a monthly leader board of the players who spend the most time in the weight room in terms of warm ups, workouts, and conditioning rides.  These are all good ideas on creating competiveness within the team.  

4-     Make Frequent Changes to Your Program- Athletes don’t want to do the same thing over and over again.  Trying to make things interesting in your program by changing exercise variations, sets, reps, and tempo can go a long way in preventing your athletes from getting stale or bored.  I really like Charles Poliquin’s quote “Your program is only as good as the time it takes to adapt to it”.  I always keep this in mind when designing our programs. 

5-     Get Results- The ability to get results is imperative in promoting a buy-in culture.  Results can be different for each individual.  Some examples are: Helping an athlete stay healthy, or helping an athlete get more playing time.  For an injured athlete, it may be getting one step closer to returning back to play.  Whatever results are achieved, they all can add up to what the team’s main goal may be.

In “Good to Great”, the author talks about getting the wrong people off the bus.  I think by applying the 5 strategies above, the people who aren’t necessarily on the bus will see the benefits of the environment that you create and want to get on board.  However, sometimes athletes at the professional level (especially older veteran athletes), may have or want to do their own program which may differ from yours.  Each situation needs to be evaluated on an individual basis to see if there is something that can be worked out between their program ideas and yours.  If something can’t be worked out, I like to refer to the quote “You can only lead a horse to the water.” When I hear this, I always think of the addition to the quote which says “Sometimes you need to grab the horse’s head and shove it in”.  This sometimes needs to be done if players aren’t necessarily on board.  There are times when an athlete may need to get his “head shoved in the water”.  However, once it is established that you are there to look after his/her best interests, they will see the results and buy in. 

Strength and Conditioning coaches need to see themselves as leaders and be able to take their operation to higher levels.  It is important that you demonstrate to your athletes that you care about them as people and want to help them achieve their goals.

Mar 112010
 

I want to tell you about an incredible new site that I am part of that you absolutely need to check out of if you train hockey players.  It’s called http://www.HockeyStrengthandConditioning.com.

I have partnered with legendary Boston University Hockey Strength Coach Michael Boyle, Mike Potenza (San Jose Sharks), and Kevin Neeld (Endeavor Hockey) and assembled “The Greatest Collection of Hockey Strength and Conditioning Coaches on the Planet!”

Our advisory board is a Who’s Who of Hockey Strength and Conditioning including Chris Pietrzak-Wegner (Minnesota Wild), Jim Reeves (Mind to Muscle), Brijesh Patel (Quinnipiac), Cal Dietz (Univ. of Minnesota), Chris Boyko (UMass), Maria Mountain (Revolution Sport Conditioning), Tim Yuhas (Yuhas Performance), Matt Nichol (former Toronto Maple Leafs), and Kim McCullough (Total Female Hockey).

There are a ton of articles on the site already with topics ranging from Strength and Conditioning, Programming, Youth Training, Injuries, Female Training and Coaching.   There are webinars, audio interviews and videos up as well, all about hockey!

Each week, we will be adding videos, articles and programs to the library and with this group, you know the Coaches Forum will be jumping.  Each month, there will be webinars and audio interviews added as well.

Right now until March 31, we have an incredible offer: Only 1 dollar for 30 days, then $9.95 a month after that.  I don’t know how long the $9.95 a month is going to last, so you should jump on this opportunity.   It’s only a buck, and you have until March 31.”

Feb 082010
 

I think it’s important to always be reading and learning new information.  Not only as far as Strength and Conditioning goes, but also for self-improvement and entertainment.  With the number of long trips that I have been on with our team recently, I’ve been able to get a lot of reading in. Here is what I am currently reading or have recently read:

Strength and Conditioning:

Advances in Functional Training by Michael Boyle.

By now, people who know me should know how much I respect Mike and his work. He has been a friend and mentor to me since I’ve entered this field. Mike’s a coach who actually coaches on as daily basis. This book is a great reference to what Mike is currently doing with his athletes. What I really like about the information in the book is that it is user friendly in my present coaching situation even though I may not agree with everything in it. Mike knows how to get a lot out of his athletes by using exercises and progressions that are done safely and promote a healthy athlete with improved performance.

Cardio Strength Training by Robert Dos Remedios

Coach Dos is another coach who is coaching in the trenches every day. Like Mike, when a coach like Dos writes something, I am reading and listening to what they have to say. The book is a great reference for some great ways to enhance work capacity, strength, and fat loss.

Self-Improvement:

Confessions of a Public Speaker by Scott Berkun

This is a great book that is well written on how to give better presentations. I am always trying to learn new tricks and techniques on how to make my talks better. The author really gets into the small details that go into making them really good and he also gives advice on how to avoid giving a bad presentation.

Think Like a Winner by Dr. Walter Doyle Staples

This is a great book that is along the lines of what authors like Brian Tracy, Dale Carnegie, Zig Ziglar, and Napoleon Hill preach. By working hard on yourself along with having a burning desire to succeed, you can get more out of life.  This seems to be a major theme amongst these authors.

The Power of Positive Thinking by Norman Vincent Peale
I just started reading this one as it is a book I’ve always wanted to read.  It is great so far.

Entertainment:

Shutter Island by Dennis Lehane
This was a book that was given to me by my wife. The setting is the Boston Harbor Islands- a place near where I grew up. It was written by the same author as Mystic River and Gone Baby Gone, which are also thrillers set in Boston. I can’t wait for the movie to come out.

My next book to read is Lone Survivor which was recommended to me by my friend Jared Nessland who is the Director of Strength and Conditioning at Southern Illinois.

Jan 192010
 

Here is another short article geared to the parents of young hockey players crowd:

How to Choose a Strength and Conditioning Coach or Personal Trainer

Today’s hockey players are becoming bigger, stronger and faster while becoming more fit than they were in years past.  In addition to participating in other sports, young players also are participating in strength and conditioning programs either at their school, with their team, or with private training companies that are in the communities. 

Strength and conditioning coaches and personal trainers for youth sports have gone from almost unheard of to a common necessity. The business has expanded so much that there are now several training facilities within most cities.

With the sports training market becoming very saturated, there are more options to choose from when it comes to selecting one for your son or daughter.  Like any other businesses, there are some very good ones, some average ones, and some not so good ones.  What I have listed below are some quick guidelines on making a selection for a strength and conditioning coach or personal trainer.  These are based on observations and opinions about today’s hockey players and performance:  

  • Make sure that the trainer(s) has a degree from a four-year college or university. A master’s degree would be a plus. Preferably, their degree is in Exercise Science, Kinesiology, Biomechanics, or another major related to Exercise and or Sports Medicine. 
  • Make sure that the trainer is certified by a reputable certification agency. For Strength and Conditioning Coaches or Personal Trainers who work with hockey players, the Certified Strength and Conditioning Coach (C.S.C.S) certification from the National Strength and Conditioning Association (NSCA) is probably the most reputable certification.  Another good certification is any certification provided by the National Academy of Sports Medicine (N.A.S.M.). 
  • Ask for testimonials and/or references from athletes that they have coached.  They should be able to provide current or past testimonials from people who have trained with them.  If they can’t provide you with any testimonials, ask for references.  If they can’t give you any references, find another trainer.  Also, make sure that the trainer actually trained and worked with an athlete whom they say they have. 
  • Don’t get caught up in the “bells and whistles” about the facility.  Most of the good strength and conditioning coaches and personal trainers out there can get results without the high-tech equipment that might be considered “hockey-specific”.  Also, they might not need a large facility the size of a Wal-Mart. 

In today’s world, it is easy for anyone to get a personal training certification from a non-reputable source and then partner up with someone with a lot of money and start up a sports training business. I always prefer an individual or company that started out with close to nothing and then grew their business by getting positive results from their athletes and clients. 

As a parent who is paying for the child to participate in a strength and conditioning program, you must do your homework when trying to choose one.  Hopefully these guidelines and recommendations will help you make the right decision.

Nov 202009
 

It’s been a while since I posted my Random Thoughts as we were on a long road trip last week.  Here it goes:

1-      There is a picture of my lovely wife in Rachel Cosgrove’s new book, The Female Body Breakthrough: The Revolutionary Strength-Training Plan for Losing Fat and Getting the Body You Want.  Awesome for Hillary to get her picture in a book and also to get a little publicity for what she accomplished.  It was simply amazing to watch someone so close to me be so dedicated, disciplined, and also get outstanding results.  Also, congrats to Rachel on the release of this book. Rachel doesn an unbelievable job and was the first trainer I thought of when I referred her to Hillary.

2-      Great study in the November Journal of Strength and Conditioning Research- Training Effects of Endurance Capacity In Maximal Intermittent Exercise: Comparison Between Continuous and Interval Training- page 2405.   I really like this study because this is what hockey is- intermittent exercise.  The end result of the study showed that continuous aerobic training had “little effect” on “high power endurance capacity in maximal intermittent exercise”.  Interval training increased both maximal anaerobic power and “fatigability”.

3-      I started to upload some of the videos that I have taken over the last couple of years on to my Youtube page.  Check them out at SeanSkahan.  Also, I will be uploading more whenever I take more video.  Here is a video of a T-Spine Mobility exercise.  I got this one from one of Michol Dalcourt’s video.  What I really like about it is that the feet are on the ground and that because of the crossover foot, there is minimal lumbar spine movement.  T-Spine mobility is something that we are always trying to improve with our guys.

Nov 132009
 

Often times in sports, there’s always an athlete who is perceived to be in a class all their own.  In hockey, Wayne Gretzky and Bobby Orr will always be considered two of the best to ever play the game.  

Today, guys like Sidney Crosby and Alexander Ovechkin are leading way as the world’s elite on skates.  In other sports, there’s golf’s Tiger Woods, basketball’s Lebron James and football’s Tom Brady, to name a few.

Obviously, every one of these players is an extremely talented and gifted individual.  However, talent alone isn’t what makes these players successful.  Each of them has an outstanding work ethic that helps them maximize their given talents and elevates them above everyone else. They’ve also spent countless hours practicing and trying to perfect their game.  

In the great Malcom Gladwell book, “Outliers,” he refers to the “10,000-hour rule,” which says that the greatest performers in most professions have spent more than 10,000 hours practicing and working on their crafts by the time they’re a young adult.  

Not only does this apply to sports, but other professions as well.   However, the greatest athletes and other professionals will go above and beyond 10,000 hours.  They’ll spend more time working on their weaknesses, as well as their strengths.  What are they doing during these 10,000-plus hours?  They’re simply practicing to get better.  The best people in any profession will always have a beginner’s mind.

A great example of an athlete who’s put in his 10,000 hours at an early age and continues to go above and beyond is Tiger, arguably the best to ever step foot on a golf course because of his relentless passion to improve.

Last August, after winning the Firestone golf tournament in Ohio on a Sunday afternoon, he was at the driving range of the PGA Championship course in Minnesota at 6:30 the very next morning. The PGA Championship didn’t start until Thursday (It’s important to note that I’m not recommending kids specialize in one sport at a young age like Tiger did; I’m simply referring to his current work ethic and practice habits.).  

Brian Tracy, a great self-help book author, advocates finding out who the most successful people are in your field, and then mimic their habits and approach to that particular craft. There’s no reason why you can’t work as hard – if not harder – as the better players.  

In hockey, what are some of the daily habits that the more successful players embrace?  Are they getting on the ice before everyone else and practicing one-timers?  Are they staying on the ice later than everyone else to work on their skating?  Are they watching video of their opponents or themselves?  Or, are they doing something off of the ice to help them gain an edge?  Maybe it’s a combination of all of those things.

Whatever it is that the better players are doing, you should try to emulate them the best you can and then apply the same level of work ethic and commitment to excellence.