5 great hockey training specific exercises

5 great hockey training specific exercises

Hockey performance 5 great exercises:

There are many great training techniques that may be extremely helpful for any hockey player looking to increase performance. However, the integration of the exercises chosen is what makes the difference between a successful program and a Mens health training routine.

 

 

Single leg dead lift:

A great core and stability exercise, as well as, a great way to incorporate bilateral training and focus on individual sides. A regular Dead lift is also a great exercise for straight power through the body.

Heavy Kettlebell swing:

Hockey is based of power. Hip speed and mobility allows for the greatest hits, most efficient stride, highest velocity shot, athletic movement is based of the hips. Kettlebell training in general is great for hockey training, but a heavy kettlebell swing is a great way to develop all aspects of the game.

 

Medicine ball rotational slam:

Weight transfer, is often an underrated ability. Medicine ball rotational slams may help with shooting power, hitting and accepting hits. Moving with the ball, transferring weight, understanding how to generate the most power in your slam through full range of motion, if applied properly will take your game to another level.

Boxing:

Boxing is the ultimate sport of movement. Each punch thrown is based of the last. Understanding how to be efficient is the name of the game.  Learning to throw punches effectively and efficiently forces the athlete to learn how to load properly, turn the hips and transfer the weight, connect and then without missing a beat repeat. Reaction time is another great benefit!

Pull chop press :

A great core exercise and another great exercise to focus on proper weight transfer. Instead of sit ups and crunches try this Athletic exercise.

 

5 great hockey training specific exercises

There are many great exercises but there are also a wide range of not so great exercises. When training for Hockey or sport, weight transfer, stability and power are essential.

 

Kirill Vaks
BA,CSCS,ACSM-cpt

 

Suggested Article:

 

Take action… Now! 

  •   
  • This field is for validation purposes and should be left unchanged.
Training Aspects Personal Training and Sports Performance:

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

View Larger Map
Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

 

Serving size guidance

Serving size guidance

Serving Size vs. Portion Size

First world problems. When a child doesn’t finish their food, ” starving kids in (insert 3rd world country)” Understanding the difference between  a serving size and a portion size can help get your diet back on track. I was once asked randomly, at a favorite Wawa in the area, “if you go to buy a slice of pizza and the owner of the pizza shop offers you a whole pizza for only a dollar more than you would pay for your single slice. Would you take it?” Now… I love a deal. Deals in other areas of our lives are great!  “Did you hear the deal I got on this apartment?!”…” Yeah, I got a steal of a deal for my car” “See this shirt i got it for 78% off!”. A “great deal” is always appreciated, however, when it comes to your portion size, don’t look for a deal! If you want one slice of pizza, don’t buy a pie. If you order pasta and you get a full bowl of it, that doesn’t mean you should eat all of it.

Serving size guidance

Understanding what your body needs and what it doesn’t, is essential. Leptin has been popular in the media as the culprit. For others, it may just be a lack of knowledge. To start, use the chart above as a reference. When making a salad, don’t use a bottle of dressing, use a shot glass. Put yourself in the best position to win and winning will be inevitable.

Bonus tip:

Food logging, whether in the notes of your phone, hand written journal or an application (Training Aspects nutrition app). Logging is one of the best ways to truly understand the dynamics of a diet.  It’ll take 10minutes out of your day, suck it up and look at the bright side. The issue in nutrition will instantly appear.

 

Written By: Kirill Vaks

Fitness Specialist

BA,CSCS,ACSM-cpt,NFPT-sns

Suggested Article:

https://taadmin.wpengine.com/personal-trainer-explains-overcoming-leptin-resistance

Suggested video:

 

Take action… Now! 

  •   
  • This field is for validation purposes and should be left unchanged.
Training Aspects Personal Training and Sports Performance:

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

View Larger Map
Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

 

Workout anywhere- Playground ninja warrior

Workout anywhere- Playground ninja warrior

Workout anywhere- Cherry Hill Playground Ninja Warrior:

No Gym membership, No babysitter to watch the kids, no problem! Each person has a priority list. If fitness/healthy lifestyle is on that list then there are no excuses! To help you find some solutions, This next batch of Wednesday articles will focus on working out anywhere and everywhere. There is no need for weights, machines, specific equipment. Whether your schedule is full of family, work, events, school, we’ll give you some ideas on how to stay active without specifically taking time out to go to the gym.

Workout anywhere- Playground ninja warrior

Coming back from a weekend where Training Aspects trainers, clients and family members took a trip to Blue mountain and took part in a spartan race! We decided to hit the playground, the ultimate gym. The video below might be a bit advanced for some but the intensity of a workout is up to you. Body movement is the main goal, Train movement not muscle.

 

Written By: Kirill Vaks

Fitness Specialist

BA,CSCS,ACSM-cpt,NFPT-sns

Suggested Article:

https://taadmin.wpengine.com/is-your-workout-helping-or-hurting-you

Suggested video:

Take action… Now! 

  •   
  • This field is for validation purposes and should be left unchanged.
Training Aspects Personal Training and Sports Performance:

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

View Larger Map
Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

 

Sports Performance Quick Tip: Whey Protein Isolate vs. Concentrate?

Sports Performance Recovery – Isolate Vs. Concentrate protein

 

The big debate, whey protein isolate or concentrate? The popular choice right now is isolate. Isolate proteins cut out all the excess fats, sugars etc. Leading to a higher percentage of protein. Sounds like the clear winner, right? Not exactly. Many Isolate proteins go through a high heat acid stripping process to isolate just the proteins. This acid stripping can actually denature the protein and strip out the good nutrients that are naturally present in whey protein.

Here’s the kicker, whey protein concentrate isn’t the clear winner either. You have to look at the type of cow the protein is coming from and what the process is to make the protein. There are two types of cows, A1 and A2. A1 cows are what most protein brands use, these proteins can be contaminated with hormones and antibiotics that are pumped into the cows. Our suggestion? Grass fed whey protein from A2 cows. These cows are fed a normal grass diet and clean of antibiotics, hormones and GMO’s. Also the protein will keep its nutritional value through a cold filtering process, unlike the acid stripping process used in many isolates.

Here are a few options to choose from.

Naked Grass Fed Whey Protein, a great product that has minimal ingredients.  https://nkdnutrition.com

Axe Nutrition Grass Fed Whey Protein, high quality protein with added probiotics for immune support. https://store.draxe.com

 

 The Training Aspects’ favorite Nutrology’s Grass Fed Whey Protein, great product and genuine owners and is packaged and shipped locally in West Berlin, Nj.  Use coupon code RJ20 and get 20% off your next online purchase. https://nutrologyonline.com/

Written By: Robert Jost

Fitness Specialist

ACE-cpt, NSCA-cpt

Suggested Articles:

3 tips for summer

 

Take action… Now! 

  •   
  • This field is for validation purposes and should be left unchanged.
Training Aspects Personal Training and Sports Performance:

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

View Larger Map
Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

 

I can eat pancakes on a low carb diet?!

I can eat pancakes on a low carb diet?!

You Love pancakes.. Crepes… but also want to lean out and your diet says you can’t have pancakes. What if I was to tell you you could still eat them? That would be false, however, you could eat a similar texture and taste. Check out the very easy and quick recipe below. Let us know your thoughts on the substitution.

 

Directions:

Start with 2 eggs and a banana.

  • Mash banana well.

    Crack 2 eggs into mix.

    Mix the ingredients.

    Warm nonstick or cast iron pan to medium, spray with Avocado or Coconut oil. Cook silver dollar size pancakes couple minute on each side and serve.Banana egg pancakeEnjoy!!…. A little honey or yogurt never hurt anyone.

    protein banana pancakes

Let us know your thoughts! Did you like it? Did you try it? Do you believe it?!


Nika White

Fitness specialist

 

Suggested Articles:

Top 5 weight loss habits… don’t

Are Carbs Equally Important as Protein?

Suggested Video:

Take action… Now! 

  •   
  • This field is for validation purposes and should be left unchanged.
Training Aspects Personal Training and Sports Performance:

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

View Larger Map
Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

 

3 sports performance alternatives to your favorite exercises

3 sports performance alternatives to your favorite exercises

3 Sports Performance Alternatives to Your Favorite Exercises

Read more

Train movement not muscle 3 reasons

Train movement not muscle 3 reasons

Looking to get in shape :  Train Movement, Not Muscle

Train movement not muscle 3 reasons

“Monday: universal chest day with triceps, cardio core. Tuesday: about 30mins to an hour of cardio. Wednesday: back and biceps. Who knows? Maybe a little forearm action, too!”… If you’ve joined a gym or read a muscle magazine, looked at bodybuilder.com, talked to the average weight lifting enthusiast, you’ve probably heard a similar plan mentioned. Our body is one unit. However, that doesn’t mean that everything moves as one. It means everything moves as one. Confused? Let me clarify. Movement at a particular joint activates a set of muscles. The movement at our ankle activates our lower leg muscles, muscles at the knee activate the upper leg and our hips activate our pelvic region muscles. If you walk, run, skate and don’t activate all three joints (ankle, knee, hip- triple extension) you won’t complete the most efficient movement. Muscles are connected and work in unison, like dominoes… well at least they’re suppose to.

Stop isolating! Isolation exercises are meant for pre-habilitation/rehabilitation and depends on the level of professional physique/ bodybuilder models. Training muscles in isolation is like completing just the red side of a Rubiks cube, you have only completed one side of the puzzle!

Movement training will not only get you to look good as you wish but it will also help you move and feel as you’ve always desired ;-)!

3 Reasons to train movement:

1.When running from robots or needing to be competitive.

Training for movement allows you to feel confident in your abilities. If you have a doomsday personality, know you will be able to out run, out swim and out climb the majority of people. Remember, if you’re being chased you only need to be faster than the next person. Joking- but it is true ;)!

2. Stop feeling 68 and start feeling like an athlete: 

The days of poor technique, high pressure on joints, loss of movement (Because it is true! If you don’t use it, you lose it!), all will take a toll on your body. If you’re in your mid 30’s, you shouldn’t move like you’re twice your age. When you leave the gym, your knees shouldn’t hurt, back shouldn’t be tight, shoulder shouldn’t be sore. That is your body sending you signals for help. “Help Me!! We need to change something!”

Work on body weight exercises. If you can’t perform a proper technique push up, a non-arching  squat or  pull ups, why are you using weights? Yes, Weights are fun. Use them but use them with the proper movement of the joints. Don’t use a bar and do pull downs behind your head. Our bodies are meant to move as a team of power! Not just a bunch of individual muscles.

3. Perform

Carrying grocery bags, playing a sport, picking up a small child, getting off the floor are some daily activities. There isn’t one single movement in the example where only one body part is specifically activated during the movement. Soo… Why would you train your body that way?

Allow yourself the ability to enjoy life, not just get through it. If your friends are going on a ski trip, it’s ok if you don’t want to go. What isn’t ok, is if you do want to go but are afraid that you won’t be able to physically keep up.

If you focus on training movement, you will burn more calories, activate more muscles at one time, and allow your body to work well as a unit.movement training allows for the greatest mobility which in turn will get rid of back pain, knee pain and all those “arthritis” problems. Training movement is the way to not only solve the red side of the training Rubik’s Cube but all of the sides of the training Rubik’s Cube.

 

Written By: Kirill Vaks

Fitness Specialist

BA,CSCS,ACSM-cpt,NFPT-sns

Suggested Articles:

Is Muscle Soreness Always Beneficial

Are Carbs Equally Important as Protein?

Suggested Video:

3 Year Video Montage

 

Take action… Now! 

  •   
  • This field is for validation purposes and should be left unchanged.
Training Aspects Personal Training and Sports Performance:

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

View Larger Map
Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…