Overload Principle

The Principle of Overload…
Training Aspects Personal Training and Sports Performance:

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tells us that to progress and improve the body, it must be under tension beyond what is normal. As we get older, we spend more time being comfortable and less active. The excuse often given is, “…my body is breaking down.” However, taking the principle of overload into consideration, the actual issue is regression. When the body stops moving or moves less, the range of movement and strength in that range decline. We interpret this as the body breaking down, while the real problem is that the body is no longer being challenged. Moving effectively should be the goal!

Now, let’s remove this perspective focused on workouts and apply it to other aspects of your life. This is the concept we are applying with Alpha 68. The majority of people do not live each day with full intention. The average person simply goes through the motions to “get through” the day, aiming to get home and “relax.”

The first step to breaking this cycle is deciding that you are done NOT living intentionally. Living intentionally means doing the things you need to do in order to be healthy physically, mentally, emotionally, financially, and to have healthy relationships. I know, including finances in there might not be appealing! However, the reality is that if you are living paycheck to paycheck and unsure of where your next mortgage payment is coming from, then you’re not financially healthy, and that stress can impact other areas of your life, especially relationships.

Once you’ve put the actionable pieces into place, the goal is to make it a habit. So, if you’re working on your emotional strength, journal every morning for 5-10 minutes. Once you’ve created that habit, then you can adjust the duration or the depth/topics of your journaling. This will build your emotional muscles as you’ve created and built the habit of journaling. As humans, we are limitless in terms of what we can accomplish once we commit to it and have a blueprint. The problem we all run into are some combination of: distractions, false information, and lack of discipline.

 

 

 

 

 

 

Flexibility vs. Mobility

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

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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Unlocking 5 Benefits of Jumping Rope

“Jumping Rope Enhances Your Athletic Performance”

 
Explore the multifaceted advantages of jumping rope and elevate your exercise routine to new heights. Embrace this dynamic activity for a healthier, more energized you.

Dynamic Warm-up:

Incorporate jumping rope for a high energy warm-up to kickstart your workout. Elevate your heart rate and enhance blood circulation quickly, while burning calories and knocking out belly fat.

Cardiovascular Efficiency:

Elevate your stamina and endurance through consistent jumping rope exercises. Experience improved and controlled breathing as jumping rope builds you up to last through the most intense training and competitions.

Enhanced Stability and Coordination:

Box Rope, Jumping, Rope work, Training, Boxing

Elevate your stability, balance, and coordination by integrating jumping rope. Develop precise footwork, quick reaction times, and overall body coordination.

Full Body Strength:

Harness the power of jumping rope to increase full-body strength and destroy unwanted body fat. This versatile exercise contributes to effective weight management, ensuring you burn calories efficiently.

Variety of Enjoyable Workouts:

Keep your exercise routine engaging with the plethora of jumping rope variations available. Transform your workout into a fun and enjoyable experience while reaping the fitness benefits of jumping rope.

 

Written by:

Thomas E. Kennedy III
Boxing Coach

 

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5 Ways Boxing Will Elevate Your Life

 

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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.

 

Hockey, Acceleration, How to Increase Acceleration, First 3 steps, speed

Slow Feet? How to increase Acceleration

How to Increase Acceleration

 

How to Increase Acceleration? Improving first 3 steps:

What is acceleration? Acceleration is being able to “change direction in a high velocity” or often referred to in hockey as “first 3 steps”. Within the first 3 strides, you will know who’s going to win the “race to the puck”.  Overlooked with acceleration is stability, if you are not stable enough in your stance leg and your stride leg, you will waste more energy, rather than being able to accelerate at Top Speed. Acceleration and Speed are NOT the same. 

 

Why Stability Matters w/ Acceleration:

You want to maintain Triple Extension in your stride (glide) leg and Triple Flexion on your stance leg, this will help to make sure this is no wasted movement. Wasted movement causes you, as a player, to waste more energy having to work on taking more strides, as opposed to having a strong, powerful stride. The quicker you can switch legs with proper stability, the more force production you have to produce power to get to the puck. 

 

 

Want to Increase Foot Speed?

You need to minimize how long it takes you to extend your stride and bring back in. The longer it takes for your leg to extend, touch the ice, and reload the more “wasted energy” you are using. If the knee is not fully extended, the power is not being fully used to its full potential, which results in less speed.  Exercises and progressions we use to help, Loop Band Strides for feet, Monster Band around knee for stability, and both monster band w/ loop band to reinforce the stability and power. Can also add a weight or Band for resistance.

 

 

Try to do drill bodyweight or with sliders (slider skater strides) to see if the knee of the stance leg could be causing you to lose acceleration (not being stable enough to hold all the force being inserted on the hip that causes the knee to collapse. If having trouble with bodyweight, then use bands and weight to help reinforce the movement. Put it all together to help acceleration.

 

 

 

#unleashthepotential

Written by:

Darrid Watson, CSCS, NSCA-CPT

 

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The top 3 reasons why your results are plateauing

The top 3 reasons why your results are plateauing

The Top 3 Reasons Why Your Results are Plateauing

The top 3 reasons why your results are plateauing

Training for performance or just for health is a great experience of growth, but when the excitement of progress begins to dwindle, it’s natural to wonder “Why the plateau?” I will uncover the top three reasons that might be thwarting your results. Let’s navigate the challenge of adapting to changing fitness levels, shed light on the risk of overuse injuries, and emphasize the pivotal role that variety in exercises plays in sustaining momentum. So, if you’re feeling stuck questioning why your gains have hit a wall, we’re about to delve into the intricacies of these common hurdles, providing insights and strategies to break through those plateaus and revitalize your fitness journey. Get ready to elevate your workout game and bid farewell to stagnation!

Adapting to Changing Fitness Levels:

Progress is the goal, understanding and adapting to changing fitness levels is the cornerstone of continued success. Through the journey we hit peaks and valleys, and acknowledging that your body evolves over time is paramount. Adapting to changing fitness levels are the notions that what once challenged you may no longer provide the same benefits. It’s very important to recalibrate workout intensity, duration, and techniques to align with your current fitness capacity. From tweaking your exercise routine to accommodating variations in stamina and strength, adapting becomes not only a strategy for overcoming plateaus but also a fundamental aspect of evolving. Embrace the fluidity of your fitness levels, and you’ll not only optimize your efforts but also set the stage for a sustainable and progressive approach to achieving your goals.

Overuse Injuries:

Ever felt all of a sudden each workout is getting more and more difficult or draining? That could be the burnout or overuse injuries forming. It’s like a reminder that our bodies are not getting the rest, recovery or nutrition we need. Find that sweet spot between pushing boundaries and giving your muscles the break they deserve. Because, let’s face it, nobody wants to hit a plateau or deal with nagging injuries. This part is all about learning to listen to your body by throwing in those rest days, keeping on track with your diet and keeping your workouts diverse. By overcoming these plateaus, you’re ensuring you stay on the smooth track for the long haul.

The Importance of Variety in Your Workouts:

The importance of variety in your workouts unveil the secret sauce to combatting plateaus. When your body gets too acclimated with the same old routine, the gains can start to fizzle. The power of switching things up in your workouts like trying new exercises and exploring different fitness styles keeps things interesting for the mental and keeps your body adapting to getting stronger. Your body will always get used to doing the same thing over and over again. There’s different ways and variations to workout on the same goals you have. This is the space to embrace the huge variety of exercises that not only elevate your fitness game but ensure that each session remains exciting and effective. It’s time to bid farewell to workout monotony and welcome the true benefits of a diverse and dynamic workout.

 

Written by:

Dan Aquino – ASFA-CPT

 

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Boxing training for hockey players. Get results

3 ways Boxing training will elevate your hockey player

3 ways Boxing training help your Hockey player

“I went to a fight the other night and a hockey game broke out” – Rodney Dangerfield. Hockey is a game of speed, agility, change of direction, power, and of course, finesse. In a very similar way, boxing movements and athletic needs are great ways to complement and elevate the skills of a hockey player. Here are 3 great traits that boxing can provide to your developing hockey player:Training Aspects is the home of the hockey player hockey training

Improved Agility and Footwork:

Boxing requires precise footwork and quick movements to evade opponents and maintain balance while shooting off powerful shots. Similarly, hockey, though played on skates, demands very similar movement needs. Hockey is a game of speed, quick transitions, and changes of direction. To be able to stop and start explosively, change direction, shoot, and take a hit, all at the same time, takes great athleticism.

Enhanced Hand-Eye Coordination and Reaction:

Boxing drills and exercises can significantly improve hand-eye coordination, crucial for both punching accuracy in boxing and stickhandling skills in hockey. It also helps to slow the game down and be able to read the situation. Better coordination allows young athletes to react more swiftly to fast-paced game situations and make precise passes and/or shots.

Heighten the hockey Mental Toughness:

Boxing requires discipline, a strong mind, and focus to overcome challenges and stay composed under pressure. Learning to handle the intensity of boxing training and competitions can help young athletes develop mental toughness, resilience, and confidence, valuable attributes for facing the physical and mental demands of competitive hockey games.

If speed and acceleration, power, confidence or the need to slow the game down, is on your list of “need to get better” for next season, add boxing into the mix!

 

Written by:

Kirill Vaks BA, CSCS
Performance coach

 

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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.

 

Training Aspects is the home of the hockey player. Our goal is to give all the tools necessary to allow our athletes to achieve their greatness, unleash their full potential. Located in Voorhees, NJ, and Sewell, NJ, but also offering online programming.

Win Your Morning!

Win Your Morning!

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Hockey Off-Season Training

Have Your Best Hockey Off-Season Yet – Top 3 Off-Season Mistakes to Avoid

Have Your Best Hockey Off-Season Yet!

Once the season is over it’s likely you’ll want to take a break and chill out after a long tough season. Although we do suggest two weeks off to let the body recoup and fully revamp, you don’t want to take too much time off as that can lead to poor off-season habits. We’ll show you the top mistakes we see in the off-season and how to stay focused to ensure your best hockey off-season yet!

 Top 3 Hockey Off-Season Mistakes

Hockey Off-season mistakes

#1. Doing Random Programs

It’s tempting to find a random program online and think it’s going to work for you or be best for your development. Although it could work for you, results will usually be limited and exercise selection may not fit your specific needs or goals. Also doing multiple different programs is usually a bad idea. They may not blend together and maximize your development or even worse lead to overtraining or injury.

#2. Not Staying Consistent

It’s likely your enthusiastic at the beginning of the offseason and want to go as hard as you can… but then motivation or your body’s ability can’t keep up with the overly intense programming leading to inconsistency in training schedule. It’s important to understand where your body needs to start out and progress your body properly through the long off-season of training. This will allow for you to stay on a consistent schedule leading to maximized results!

#3. Doing Too Much

Doing too much or too many different things is more typical than you would think. Hockey is a tough sport to train for, there are a lot of specifics to focus on as well as on-ice training and techniques. It can be easy to try to do too much of everything in the off-season, thinking more is better. It’s important to find the sweet spot of the appropriate amount of time on the ice and in the gym.

 

How to Stay Focused and Have Your Best Off-Season Yet!

Focus on Development

It’s important that you focus on developing and becoming a better player in the off-season. This means sticking to a consistent program that has your goals and body in mind! Working around injuries and adjusting the program as you progress or as your body changes is what truly creates results in the off-season!

Hockey Development

Schedule for Consistency

You have to create a schedule that you can stick to and that your body can endure all off-season. It’s okay to work in lighter workouts and de-load weeks as needed but missing multiple weeks in a row or just working out here and there because the program isn’t sustainable isn’t going to make you the best hockey player you could be this off-season. Consistency compounds your results!

Focus on Progressing Your Development Not Just Doing the Most Things

Getting the best results isn’t always directly tied to how much you’re doing. Excessively training in the gym and on the ice can lead to diminishing returns or potential injury. Also doing a bunch of different programs, skate clinics or camps without a specific development plan in place can also lead to lackluster results as they may not all coincide with each other. Develop and build your foundation of movement instead of just doing a lot of random things.

 

Creating a strong consistent training program that caters to your goals and body’s needs is what will create the best off-season for you. Scheduling a consult with a Hockey Performance specialist for a movement assessment would be a great start to understanding what type of program would be best for you to start maximizing your results this off-season!

Written by:

Rob Jost – NSCA-CPT, ACE-CPT

 

Suggested Article: Top 3 Ways to Increase Hockey Speed

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

Tight Hips? Let’s Get Them Loose!

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.

Boxing, Boxer, Pro Fighter, Retired Boxer, Boxing Coach, Boxing Trainer

Unveiling the Power Within: What Boxing Can Do for You

“A Retired Fighter’s Testimonial”

What Boxing Means to Me:

Initially, I was a 6-year-old kid who found himself on the receiving end of bullying. Having a tough and very protective dad, he knew that the best way to face my opponents would be teaching me how to defend myself. That’s when I was introduced to the world of boxing, but not like the average kid. My dad was a young, retired fighter from West Philadelphia.

Build confidence through boxing:

First, in order to boost or develop my self-confidence, Dad took me to the infamous Passyunk Boxing Gym in South Philly. There, I witnessed my dad go to war with some real warriors. The entire gym was full of professionals and ranked contenders, and everyone in the gym could fight! When he finished his training for the day, we’d go home and head to the basement. And that’s where he began to teach me.

After just a few weeks of working with him on extreme basic fundamentals, one of the neighborhood bullies singled me out again. Only, this time, the outcome was a little different! That day, I won my first street fight, fair and square!

Be humble- a fighter doesn’t need to talk about how he fights:

As the years continued, Dad never ceased to work with me daily. In time, I started to develop a love for the art of combat. This newfound passion I embraced did not make me a bully but just the opposite, a gentleman. No one knew I was receiving “personal training” from my dad. No one knew I was learning how to box. One of the first lessons I learned was that “fighters don’t talk. You don’t need to tell people you can fight. People will know just by the way you carry yourself!” That has stuck with me all my life.

In 1983, I enlisted in the US Army. While overseas in Germany, I signed up for my very first Boxing Smoker. In the excitement and anticipation of gaining my first officially sanctioned bout, I called home and told my dad. A few days later, I received a package from home. The contents of the package consisted of a new robe, trunks, cup, and shoes. Needless to say, I felt like an instant champ. Once again, my dad came through! On the night of my fight, everything that I had been taught from childhood came together. I scored a 1st-round KO.

All Army Boxing Champ, Amateur Boxing, Boxer, Boxing Training
Boxing’s mark, left on me:

Over the years, I gained over 100 amateur bouts with only 4 defeats. I then made the decision to turn professional, gaining a record of 14 and 1. Life, however, continued to do what it does and presented many uncomfortable situations throughout the years. All of which were more mental and financial challenges. But, if it had not been for the discipline I developed over years or all the physical training, life would have KO’d me! The art and passion of boxing built a solid foundation of mental toughness in me that no one has been able to break. That’s what the art of boxing has done for me.

 

Written by:

Thomas E. Kennedy Jr.
Retired Fighter

 

 

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5 Ways Boxing Can Enhance Your Life

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