Pushup tempo

Top 3 Techniques To Get Stronger Without Weights

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Top 3 Techniques To Get Stronger Without Weights

Although we live in a performance world where everyone wants to use weights to get stronger which obviously can work…but before you go buying all those weights, there are a few techniques you can still use to get super strong that can be done anywhere anytime! We’ll break down our top 3 techniques. we use with our athletes.

Tempo

Adding tempo to your exercises can greatly increase the strength you can gain from them. Tempo refers to the time under tension during your reps. Let’s use a pushup for example. Use a 5 second down, 5 sec up cadence on your pushup. This will greatly increase the difficulty and strength you can gain from the exercise! You can also add in pauses during your reps too. This will not only make the exercises harder but also will improve your body control and stability!

 

 

Intensity

Intensity is referring to how hard your body is working during exercise. Ok, this may seem like an obvious one but there are specific ways to increase the intensity to make sure your getting the most of your exercise program! Let’s use a squat for an example. A body weight squat may not be hard but you can add a jump to add intensity or switch to only one leg to increase the intensity of it.Another way to increase intensity is to combine multiple exercises together without any breaks. This is called super setting. An example may be pushups right into pullups or squat jumps right into jump lunges.

 

 

Duration

Duration is exactly what it sounds like, how long you are performing an exercise. Either you can do an exercise for continuous reps until failure or complete a certain amount of reps in a certain period of time. An example is on our challenge days with our athletes they may have to complete 200 pushups and 50 pullups, among various other exercises in a certain period of time. Anyone who has ever completed a challenge workout with us knows they are no joke and require some serious strength!

 

 

Now you can see there are many ways to still get super strong without needing heavy weights. Although weights still have a place in a balanced elite hockey player program, the ability to be strong through your bodyweight first is always a core component we look to instill in our athletes!

Written by:

Rob Jost – ACE-CPT, NSCA-CPT

 

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Confidence on the ice

How Training Builds Confidence on the Ice

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How Training Builds Confidence on the Ice


Confidence can seem like it comes out of nowhere sometimes, but it’s usually a combination of proper preparation and putting in the work!  Getting stronger physically can obviously have huge effect but also mentally how a player perceives himself can sometimes be the biggest thing holding them back. We’ll breakdown where a player can build their confidence the most to truly start unleashing their potential!

Mental Fortitude

Many times we hold our selves back because mentally we don’t believe in ourselves or we think the other team or player is bigger, stronger and faster than us but sometimes this is just a mental block. We’ve seen kids confidence skyrocket after just a few sessions! Although you could gain some strength and skill in that time that’s definitely more of a mental boost of confidence! This could be a one time mental confidence boost, but consistently training will keep your confidence high knowing that your are primed and ready to take on any situation no matter the circumstances!

Training Aspects is the home of the hockey player hockey trainingBattle Tested

The ability to find comfort in the uncomfortable is everything! And that is what we look to instill in all our athletes through our training. We don’t encourage wearing a hoodie for nothing! The battle you have to go through of being uncomfortable while wearing a hoodie in the heat of the summer while pushing through a workout is like non other! Safety is always number 1 when wearing a hoodie in our training program but the mental grit and confidence that comes from being battle tested through training with a hoodie on truly prepares you for the really tough situations! There is just something different about being battle tested like our athletes are that prepares you take on any game situation with poise and strength knowing you can conquer and crush it!

Strength and Physical Readiness

This is an obvious one but through a proper training program you build strength, speed and the ability for your body to endure more for longer! When improving your body’s well being, a sense of increased confidence definitely starts to show. Increasing all of these attributes among others help you feel ready to take on anything in the game. When your body feels strong and ready, you feel ready! This leads to a sustained increase in confidence and a huge increase in overall performance!

If you’re looking to skyrocket your confidence and take your game to the elite level start to really focus on and incorporate these aspects into your off-season program! We are always here if you need any help or guidance on how to create a better off-season program so you know you’re getting the most out of it!

pullups for hockey training

#unleashthepotential

 

Written by: 

Rob Jost ACE-CPT, NSCA-CPT

 

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Skating stride good form

Top 3 Ways to Improve Hockey Stride Performance

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Top 3 Ways to Improve Hockey Stride Performance

The off-season is here and it’s time to start training for next year! Hockey stride performance is always at the top of the mind of every parent and kid at season end. “How do I improve my stride?” How do I get faster?” We’re here to help answer those questions and be as efficient as possible in your training program focus. So you can maximize those off-season hockey stride gainz!

 

Hockey Stride Tip 1:  Ankle Mobility

Ankle mobility is one of the most under rated yet important aspects of improving your stride speed, power and performance! Coaches always say GET LOW! And they’re correct…but what might not be understood is a lot of getting low is bout ankle mobility!  Without the ability to dorsiflex or bend your ankle forward efficiently, how low you can get into your stride will be greatly limited. Here are a couple pictures to show the difference ankle mobility makes in getting lower in your stride and the effect it has on the whole body posture while skating.

Skating stride bad form

Poor Stride form, limited ankle mobility

Skating stride good form

Skating stride with proper ankle mobility

Hockey Stride Tip 2:  Ankle, Knee, Hip Alignment

Proper alignment is everything when it comes to creating more power and overall speed in your skate stride! Without aligning the three main joints of the lower body (ankle, knee, hip) your ability to produce power and speed will be greatly reduced. You can’t produce force effieciently off an unstable foundation. If the joints are aligned strongly the body can produce great force and power leading to increased speed and performance of your stride! Checck out the pictures below for proper ankle, knee and hip alignment.

 

Skate stride alignment

Poor Alignment of Ankle, Knee, Hip

 

Skate stride alignment

Proper alignment of ankle, knee, hip

Hockey Stride Tip 3: Hip Extension

Maximizing your hip extension is the ultimate when it comes to improving stride efficiency and power output! If each stride has a bigger pushoff and extension of the hip this leads to less strides needed. This will lead to better skating efficiency. Better skating efficiency will lead to increased stamina to last through the 3rd period and keep the body fresher through the long season! Here are some pics to show efficient hip extension.

 

Hip extension for stride

Poor Hip Extension in your stride

 

Skating stride good form

Skating stride with proper hip extension

 

Now you know what to focus on in your stride mechanics and positioning to maximize your performance this off-season! If you still have questions or are not sure how to add these things into your program, don’t hesitate to reach out! We’ d love to answer any questions you have or invite you in for a complimentary movement assessment to truly help you…

UNLEASH THE POTENTIAL!

Written By:

Rob Jost ACE-CPT, NSCA-CPT

 

Suggested Article: Top 3 Off-Season Mistakes to Avoid

 

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Flexibility vs. Mobility

Flexibility vs. Mobility…Which is Better for Hockey Performance?

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Flexibility vs. Mobility…Which is Better for Hockey Performance?


Flexibility and mobility, what’s the difference? These two words have very similar meanings, so determining which means what can get a little confusing. We’ll break it down for you! We’ll go over what each means in training terms, the difference between the two and how to get the best hockey performance benefit!

How We Define Flexibility:

Flexibility is typically referring to stretching or being able to get into a deep stretch. Think leaning over and touching your toes or sitting down and being able to grab your feet in front of you. These can be good indicators of having “flexibility” and not being overly tight. What the heck is mobility then??

Mobility trainingHow We Define Mobility:

Mobility is typically talking about the range of motion of our joints and how deep we can effectively get into movements. The TRUE difference between mobility and flexibility is mobility is about how strong you can be in those ranges of motion. It’s one thing to be able to stretch into a movement and a whole other thing to be able to be strong and explosive through those ranges of motion. Just because you can stretch into a range of motion does not mean you can control and be powerful through that range of motion! (More on this in another article about passive and active ranges of motion)

So Which is Better for Hockey Performance?

Both have there place in a well rounded sports performance program but when it comes to truly maximizing hockey performance and unleashing your potential, mobility is king! The benefits that come from increasing mobility are bountiful!

Mobility Benefits for Hockey Players:

  • Stronger on your Skates
  • Quicker Foot Speed
  • Increased Stride Power Production
  • Being Fluid and Explosive in every direction on the ice
  • Reduced Injury Risk

 

Written by:

Rob Jost – ACE-CPT,  NSCA-CPT

 

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Hockey, Sports Performance, Personal Training, Tight Hips, Hip Stretches

Tight Hips? Let’s Get Them Loose!

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Top 5 Ways to Stretch the Hips for Hockey Players

If you’re a hockey player, these stretches are great for opening up the hip region, especially if you’re experiencing tightness in the groin, hip flexor, or hamstrings. From the constant grind of the skating motion, you may experience tightness in these areas, but don’t worry, you came to the right place. Here are 5 stretches to loosen up your hips and improve mobility, specifically tailored for hockey players.

Stretch 1: Kneeling Groin Stretch

Start in a kneeling position, with one knee on the ground and the other knee facing forward. Place both hands on the ground, slightly inside the knee, and hold there. For a deeper stretch, you can raise your back knee off the ground. Next, keep one hand on the ground and with the opposite hand, reach towards the ceiling and rotate the torso and eyes to look at the hand. Slowly lower the arm, place the arm on the ground, and then turn and repeat on the other side, staying on the same knee. Do not rush and remember to breathe through the stretch.

Stretch 2: 90-Degree Kneeling Hip Flexor Stretch

With one knee on the ground, turn the other knee 90 degrees while aiming to keep the shoulders squared and facing forward. Tuck your hips and lean towards the flexed knee, stretching as deep as possible. Hold the stretch for 10-15 seconds. Repeat for 1-2 rounds or as needed.

Stretch 3: Kneeling Quad Stretch

Start in a kneeling position, with one knee on the ground and the other knee facing forward. Lean forward about 45 degrees so that the chest is slightly over the quad, and with the hamstring relaxed, reach for the back foot. If you’re having trouble reaching the back foot, a resistance band can be used for assistance. Hold the stretch for 10-15 seconds, relax, and slowly lower the foot to the ground. Repeat as needed.

Stretch 4: Kneeling Hamstring Stretch

After lowering the back foot from the Kneeling Quad Stretch, lean backward to extend the front leg, toes flexed toward the ceiling. “Fold” your torso over the leg to stretch the hamstrings. Hold for 10-15 seconds and breathe through the stretch to avoid straining the hamstring. Perform 1-2 sets or as needed.

Stretch 5: Kneeling Hip Flexor Stretch

With one knee on the ground and the other facing forwards, keep the shoulders squared. Tuck your hips and lean forwards towards the flexed knee, keeping the core and glutes engaged. Hold the stretch for 10-15 seconds. Repeat for 1-2 rounds or as needed. Below is a Banded Assisted Kneeling Quad Stretch.

No Equipment, No Problem

You don’t need equipment or a lot of space to do these 5 stretches that will help loosen up your hips and make you a more mobile hockey player. Remember all the exercises shown were on one side of the body, so don’t forget to stretch the other side! If you have a foam roller and want a deeper stretch, check out this article if you missed it, 3 exercises for hip relief – Training Aspects. Stay tuned for next week’s article for more on these stretches specifically beneficial for hockey players.

#unleashthepotential

Written by:

Darrid Watson, CSCS, NSCA-CPT

 

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Training Aspects is the home of the hockey player. Training is not all the same. understanding the needs of the athlete and being able to create solutions for the imbalances and help develop the hockey athlete takes experience. The hockey player, whether a hockey forward, hockey defenseman or hockey goalie, go to a place that know the sport and can guide the hockey athlete to success.

Kettlebell flow for hockey performance

The #1 Missing Piece to Your Hockey Training

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The #1 Missing Piece to Your Hockey Training

It’s hard to know what to focus on with all the noise in the hockey performance world now a days. You hear conflicting things from all angles…work on speed stuff, you need to be more mobile, do this program, this exercise is the best. How do you know what to follow? Although these all may be beneficial in some way, you want the most bang for your buck when it comes to your performance training. We’ll break down the #1 missing aspect in your hockey training program to maximize your results!

Using Weight as an Extension of your Body

Sounds cool…but what does that even mean? Everyone wants to lift huge amounts of weight to get stronger and be better on the ice, that can work to an extent but to truly maximize your hockey performance you need to be strong with your body moving in all planes of motion! To elaborate, you are only as strong as your body can handle that load in that plane of motion. Example: I can squat 400 lbs. But can you squat 400 lbs while stepping side to side or while you rotate? I’m going to take a wild guess and say…probably not! 

Mastering your Weight Transfer:

Weight transfer is everything when it comes to hockey! Shifting side to side, rotating your hips and core, changing direction quickly…these are happening all the time on the ice. Mastering your weight transfer will help you flow effortlessly on the ice while saving energy and stamina!

Here is a more in-depth explanation of weight transfer

 

When to Add Weight:

So where does the weight come in? Once you master your weight transfer you can begin to add some weight, always go lighter first. The goal is to be able to control the weight as an extension of your body, as well as flow from movement to movement effortlessly. This can be done with kettlebells, dumbbells and even barbells. We recommend mastering kettlebells and dumbbells first, then progressing to barbells.

Here are some great exercises using weight as an extension of your body.

 

How Does it Increase Hockey Performance?

You only need to be as strong as you need to be for the demands of your sport. In hockey you don’t need to move 400 lbs up and down, you need to be able to throw your weight in the corners, shift your weight side to side, rotate explosively, be strong on your skates in awkward positions…the list goes on! The stronger you can be in any and every position on the ice, the stronger hockey player you’ll be! So train to be strong in all planes of motion!

Where do I go from Here?

You still need to build the foundation first but using weight as an extension of your body and improving your weight transfer can take your hockey performance to the next level! If you’re not sure where to start, always start slow and light! You can always progress up. Consulting with a Hockey Performance professional can be a great idea as well! These are advanced movements and they will know the best way to progress you properly to avoid injury and get the best results!

 

Written by:

Rob Jost – ACE-CPT, NSCA-CPT

 

 

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stretches, hips, tight hips, stretching hips, foam roller, foam rolling, personal trainer, south jersey, fitness

3 exercises for hip relief

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Top 3 Ways to Stretch the Hips for Hockey Players Using Foam Rolling

If you’re a hockey player, for that matter. We understand the struggle of dealing with tight hips. Hours spent skating weekly, driving from game to game, and traveling across states can put your legs through a beating. Consequently, you may experience lower back tightness or tightness in the groin, often stemming from tightness in the hip region. Here are three quick stretches to help loosen up your hips and improve mobility, specifically tailored for hockey players.

Foam Rolling: Why It Helps the hockey athlete

Placing the foam roller directly under the tailbone/hips helps alleviate pressure on the hips and enables a wider range of stretching. This is particularly beneficial for hockey players, whose hips tend to be in Anterior Pelvic Tilt due to the skating motion and stance.

Stretch 1: Leg Sweeps

With the foam roller under your hips, keep the knee extended and toes flexed to emphasize the groin. Perform leg sweeps in a circular motion, gradually increasing the size of the circle with each rotation. You may feel tightness being released, often accompanied by a “cracking” sensation. Take your time with this stretch, aiming for 5-10 reps clockwise and counter-clockwise.

Stretch 2: Lying Knee Pull (Hug)

After completing leg sweeps, shake out your hips and keep one leg extended on the ground. Hug your other knee to your chest and hold for 10-15 seconds to feel the stretch and allow the joint to relax. Slowly extend the hugged knee, shake out your legs, and repeat with the other leg. Perform 1-2 sets or as needed.

Stretch 3: Lying Hip Tilts

Begin by lying on the foam roller with your stomach facing the ground. Tilt one hip at a 45-degree angle onto the roller, while the other hip faces the ceiling. Use your bottom leg and arms to roll up and down on the hip flexors, focusing on areas of tightness. Apply pressure to the roller for 10-15 seconds to release tension. Roll after releasing and repeat as necessary, then switch to the other hip.

No Foam Roller, No Problem

If you don’t have a foam roller, you can still try these stretches, although you’ll experience a deeper stretch with the roller. Additionally, there are other bodyweight exercises to loosen up the hip/pelvic area, such as the Figure 4 Stretch and Kneeling Hip Flexor Stretch. Stay tuned for next week’s article for more on these stretches specifically beneficial for hockey players.

#unleashthepotential

Written by:

Darrid Watson, CSCS, NSCA-CPT

 

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Hockey Speed Training

Top 3 Ways to Increase Hockey Speed

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Top 3 Ways to Increase Hockey Speed

Hockey is a game of speed! There is no doubt about that, but what is the best way to increase hockey speed? The typical go to’s include ladder drills, agility training or just doing exercises faster. These can have a benefit and increase speed but how much speed can you really gain with these? It all comes down to the 3 basic principles were going to break down for you to finally unleash the hockey speed you’ve been working so hard to achieve!

Hockey Speed Tip 1: Stability

Improve Stability to Increase Speed:

Everyone wants to get right into the fancy speed stuff to get faster, makes sense…but what you might not think about is how stable your body is that you’re trying to create speed with? Trying to create speed and explosiveness on a shaky/unstable frame will only get you so much faster, if at all, and will lead to limited results or potential injury!

Instead try increasing your overall stability first with these 3 exercises

 

Hockey Speed Tip 2: Weight Transfer

Learn how to transfer your weight effectively:

Weight transfer, sounds great…but what does it actually mean? It’s your body’s understanding of how to shift its weight in all planes of movement. This includes side to side movement, forward and backwards, as well as rotational. This sums up hockey, you are constantly changing direction and shifting your weight quickly in every possible direction you can imagine. If you train one dimensional in the gym, you’ll be one dimensional on the ice. Train to be strong and efficient in every direction and you’ll be faster in every direction!

Try these 3 weight transfer exercises to get faster on the ice.

 

Hockey Speed Tip 3: Movement Potential

Maximizing your Movement to Increase Speed:

Movement potential is maximizing your movements to get the most potential out of them! This means ensuring you get full extension through your strides and making sure every muscle fires properly to increase how much power and ultimately speed you can output! Not only will your movements be more powerful and speedier but also more efficient! Which leads to more energy saved, allowing you skate faster and harder for much longer!

Try these 3 Movement maximizing exercises.

 

 

Speed can be gained but only as far as these 3 principles will take you. If one of these are lacking, your attempts to increase speed will only go so far.  Master your stability, weight transfer and movement potential to unlock endless speed gains!

#unleashthepotential

 

Written by:

Rob Jost, ACE-CPT, NSCA-CPT

 

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Barefoot training

How to Properly Transition to Barefoot Training

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As we stated in our last article the transition to barefoot shoes should be gradual! Many people have movement pattern issues that need to be addressed prior to making the transition. This will reduce the risk of injury and keep you moving toward your goals!

Barefoot training

Common Movement Pattern Issues

Tight Ankles

This is one of the most common movement issues we see. Tightness in your ankles is typically from over-active calves and an under-active anterior tibialis (shin muscle). This will greatly reduce your dorsiflexion (your ankle bending forward).

Weak Hips

Weakness in your hips typically leads to your knees collapsing in and aids in your arches collapsing as well. This will come from weakness in your hip abductors and over-activity in the adductors.

 

Flat/Weak Arches

Almost everyone nowadays has flat feet. No matter if you’re born with it or have developed them over the years they can be strengthened! Just like any other dysfunction in the body it is a muscle imbalance of tight muscles and weak muscles. The right exercises can help bring balance back to your arch.

 

Tight Big Toe

When your range of motion (especially extension) in your big toe is reduced it will kill your balance and reduce your power when pushing off your foot. This is usually caused by your shoes squishing all your toes together. This not only causes bunions but will also greatly reduce the function of your big toe.

 

 

How To Improve Ankle Mobility

How To Improve Hip Stability

How To Improve Arch Stability

How To Improve Big Toe Extension

These exercises are a great start to increasing your mobility and stability. Once these exercises have been mastered, next you can transition to barefoot shoes in your daily activities. Start with walking, then progress to light jogging and eventually running. The transition should be slow!! Depending on the person this could take up to 6 months for a full and strong transition. Unsure if you’re ready for the transition? A movement specialist can assess you and ensure a proper program is established!

 

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

 

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Could Your Shoes Be The Cause of Foot Dysfunction and Decreased Performance?

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Shoes and Performance

Could Your Shoes Be The Cause of Foot Dysfunction and Decreased Performance?

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Foot Health and Your Performance

Typically the feet are a forgotten body part when it comes to training but the health of your foot can be one of the most crucial aspects in how well you perform on the field or ice.  Also the type of shoe you wear while training can play a huge role.

Types of Shoes

Shoes and PerformanceThere are a ton of different types of shoes out there nowadays. You have running shoes, walking shoes, training shoes, basketball shoes, hiking boots, casual shoes, dress shoes and the list goes on. Why is there a different shoe for every little thing I do in life? For the most part the shoe companies are just trying to make money so they will “create” a shoe for every possible task in life. But aren’t our feet supposed to naturally do all of these tasks anyway? Yup…and BAREFOOT at that!

Foot Anatomy

 

 

Our feet are amazingly strong (or at least supposed to be) and they have one of the highest sensory outputs in the entire body! They contain 33 joints and over 100 muscles, tendons and ligaments per foot!! So why in the world would we drown them and cover them with big bulky shoes that weaken our feet and reduce their sense of touch?

 

How The Feet Function

The feet have so many functions that can affect performance. The big toe is vital in how well you push off your foot. During activities such as sprinting this can make or break your explosiveness. The mobility of the ankle joint has a huge effect on your performance as well. Efficient dorsiflexion can help improve your speed and explosiveness by allowing your foot to act like a spring. Every time you hit the ground, your foot will propel you forward instead of pounding straight into the ground. This will limit the pressure on your joints and increase your body’s energy efficiency.

How Your Shoe Can Hinder Foot Function

Many shoes now have a raised heel so you’re walking around on this thick platform reducing your feel of the ground. The front of the shoe which is called the toe box is typically very narrow leading to the toes getting squished together. These two popular designs in shoes cause huge problems for your foot health and ultimately your performance. As stated above big toe push off and ankle mobility are vital to optimal foot performance. The raised heel can change your posture, how you stand, walk and run. This can lead to a heel striking running pattern.  Increasing your risk for hip, knee and foot pain as well as decreased performance. Squishing your toes into narrower toe boxes will lead to lack of mobility and dysfunction of your big toe reducing power and explosiveness.

 

The Culprits

These are many of the most popular shoes “designed” for running, training and hiking. But wait….aren’t my feet already designed to do all of these things? Why do I need a specially designed shoe with extra support to help? All that extra support is like a cast for your foot, although it’ll feel better in the short term limiting any pain you have from your feet or hips being weak. In the long term you are actually just making the problem worse by reducing the movement of the hundreds of joints, muscles, tendons and ligaments in your feet. This will atrophy the muscles and stiffen the joints leading to more pain, dysfunction and potential injury.

 

“Barefoot” Options

Some may say the barefoot options are silly looking or not fashionable.  Walking around dysfunctionally (which is visibly noticeable) and knowingly creating weak and painful feet sounds a lot more silly and unfashionable to me 😉 These shoes can wake up the sensory processors of the feet leading to huge changes in posture, function, performance and pain relief!

 

The transition to barefoot shoes must be gradual! Proper ankle mobility, arch strength, and hip stability are all musts before adding in barefoot wear to your workouts and outdoor adventures! Stay tuned, next week we’ll break down the most common movement pattern issues and how to get yourself strong enough to start transitioning to your new “barefoot” lifestyle!

 

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

 

Suggested Article:

Is Your Lower Leg Mobility Plan As Effective As It Could Be?

 

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