Kirill Vaks

The Secret youth athlete Exercise for Success “The legs feed the wolf!” The largest muscle groups are located in the lower half of the body, so it would seem to be common sense to train the legs. Squats, deadlifts, lunges, leg presses, and leg extensions are often the most popular exercises for working the legs.…

3 Ways to Improve On-Ice Performance Off the Ice The most common goals for athletes are to get faster and stronger. Often, the issue is the same: increasing the body’s ability to create power and efficiency. Movement training isn’t about isolating specific muscle groups or targeting specific mobility ranges; it’s about training the body as…

In season Training versus off season training Off season training, especially for hockey players means spending time at the rink more than the beach. Though it may not be for everyone the sacrifice does wonders for the season. Training philosophies vary depending on goal sets and training programs. The athlete’s schedule changes throughout the year,…

Sports Performance for the Developing Athlete Kids ages 8-12, the developing youth sports athletes, often have high hopes of making it to the professional level! Many aspire to play the game they grow up loving as a career. Many parents share similar goals for their developing youth athletes. The challenge is that there are only…

Camaraderie meets boxing as therapy! Many think of boxing as a combat sport. Which it is, but  Boxing is medicine. Health, confidence, brotherhood, pushing past mental limits, enjoyment,  is just some of the great attributes that come from boxing. We’re excited to host generation dads for one of our unique boxing training sessions. It’s all…

“Get Stronger”: What That May Mean for the Young Athlete Developing young athletes can be challenging. Often, youth coaches struggle to identify the specific needs that help each player improve their movement and athletic performance. The go-to phrase is “your young athlete needs to be stronger.” As mentioned in past articles, changes in hormones, body…

Sports Performance Essentials for Athletes Aged 8-13 Years Social media is packed with complex exercises demonstrated by top athletes. But ages 8-13? Not the time for them, even if the post claims to show “5 great ways to increase speed.” As with everything, creating a foundation of strength and stability should be the number one…

Protein Needs: how much is enough In the fitness, sports performance, and health worlds, protein is the “popular kid.” Carbs and fats, on the other hand, are often labeled as the “enemy.” Though this is somewhat of a misnomer, it’s important to understand the benefits of protein and what protein actually is. (For more on…

3 Great Exercises for a Hockey Player Those looking to get better on the ice often focus on bench presses, squats, deadlifts, ladder drills, and plyometrics. The question is: how many explosive push-ups, pull-ups, and basic pistol squats can the athlete perform? These three exercises are essential foundations. Let’s dive in. The Push-Up When done…

How a Personal Trainer Can Help You Succeed in Your New Year’s Resolutions New Year’s resolutions can be a daunting challenge for many. It’s common to start the year full of motivation, only to see those intentions slip away by February. One of the key takeaways from recent fitness articles is the importance of focusing…

Don’t Burn Calories—Modify Habits for Health Success “If I work out really intensely, I’ll get the results I’m looking for.” The concept of Calories in vs. Calories out is one of the most popular strategies for achieving success. Whether you’re an athlete or someone looking to get back in shape, it’s crucial to understand the…

The Journey to Athletic and Fitness Performance: 3 Tips for success The journey to athletic and fitness performance starts with habits. Habits are the foundation of success, yet often, patience is the greatest obstacle. Athletes may want to change their habits overnight, but this approach often leads to quitting within a few weeks. A similar…