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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Boxing Stance, Balance of the Body, Balanced Athletes, Balanced Boxers

Balance: The Key to Elite Boxing Performance

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“Balance of a Boxer”

Boxers should understand the critical importance of maintaining excellent balance for success in the ring. Elite balance can often be the deciding factor between victory and defeat, with even a slight imbalance potentially resulting in a knockout blow.

Having superb balance is essential for both offensive and defensive maneuvers. It allows fighters to remain stable while launching attacks and evading opponents’ strikes. Moreover, skilled boxers strategically disrupt their opponent’s balance to gain an advantage, exploiting moments of imbalance to counter and capitalize on openings.

Furthermore, balance directly correlates with overall athletic performance. By mastering the mechanics for impeccable balance, athletes can enhance efficiency and power off every movement they make.

3 Reasons Why Balance is Crucial for Athletes

Boxing Team, Boxing Coaches, Boxing Stance

Solid Weight Transfer

Effective weight transfer is foundational to proper technique. By maintaining balance, athletes can seamlessly shift their weight between feet, generating maximum power in their movements.

Increased Agility

Balanced athletes exhibit superior agility, effortlessly changing direction and executing intricate footwork maneuvers to assert dominant positioning. This agility enables boxers to evade opponents’ attacks and swiftly counter with precision.

Immovable Positioning/Stance

In sports and boxing, immovable positioning is paramount for success. A balanced stance provides athletes with stability, amplifying their power and agility while defending against their opponents’ game plan. Mastering balanced positioning ensures swift, purposeful movement, propelling athletes towards victory. By prioritizing balance in training, athletes unlock their full potential, standing as a balanced and powerful force.

#HandsHighChinLow

Written by: 

Thomas Kennedy

Boxing Coach 

 

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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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Boxing Timer, Time Clock. Boxing, Fighters

Unleash Your Potential: Discover the Benefits of Boxing

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“Got Boxing? Boxing for You, Boxing for Everyone”

Embracing Inclusivity: Boxing for Everyone”

No matter your age, gender, body type, or background, boxing offers incredible benefits for everyone. As a boxing coach, allow me to illuminate the profound impact of stepping into a boxing gym, both physically and metaphorically. You might wonder if boxing aligns with your fitness aspirations, whether you’re eyeing competitive bouts or simply seeking a fulfilling training regimen. Here’s the beauty: you don’t need to aim for championship titles like the professionals to embrace boxing; competition is optional.

Tailored Training: Personalized Fitness Programs at TA Boxing

Boxing, an ancient sport, boasts diverse training styles that have evolved into some of the world’s most effective and holistic full-body workouts. At TA Boxing, our coaches craft training programs tailored to your fitness goals, whether you’re aiming to shed pounds, boost endurance, or enhance athletic ability and performance.

Boxing: More Than Just a Workout

View boxing as your therapy, your outlet, your medicine. It’s a potent stress-reliever, boosting self-assurance and discipline. Beyond the physicality, boxing is a mental exercise—a battle against oneself—you versus you, instilling accountability and resilience that transcend from the boxing gym into daily life.

The Mental Journey: Building Resilience Through Boxing

Feeling caged up, craving more? Boxing is calling. Our coaches understand boxing’s deeper essence—it’s not just a workout; it’s a mental journey. Through boxing, you’ll cultivate accountability, resilience, discipline, toughness, and transferable life skills.

 

Community and Support: Finding Family at the Gym

The gym isn’t just a place to sweat; it’s a welcoming community, a supportive family, fostering camaraderie every step of the way. If you’re ready to answer the call, wrap your hands, lace up the gloves, and become apart of the boxing family!

 

 

Written by:

Thomas E. Kennedy III

Boxing Coach  

 

 

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The Best Way to Prep Your Muscles for Workout or Performance

The Best Way to Prep Your Muscles for a Workout or Performance

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Remember R.M.A.I.

Optimal physical performance and overall fitness require preparation for our muscles to be at their most effective. Whether you’re gearing up for a workout, sports performance, or simply aiming to enhance daily mobility, the type of muscle preparation can significantly impact how you move and feel. Understanding the four essential steps — Release, Mobilize/Stretch, Activate, and Integrate — forms the cornerstone of a holistic approach to muscle prep. This effective method caters to the needs of all populations, from easing tension in overactive muscles to improving range of motion and enhancing muscle engagement. Let’s unlock your body’s full potential to ensure a flourishing, smooth performance!

Release The Muscles:

Priming muscles for performance or training becomes more challenging when they’re tense or overactive. The muscles you’ll be targeting are typically the ones that feel the tightest or sore. Releasing these muscles helps alleviate tension, improving range of motion and reducing discomfort. Begin by using a foam roller or a palm-sized ball to target the muscle in need of release. Position the muscle on the roller or ball and roll up and down until you locate the ‘sweet spot’—the area that feels the most tense and sore. The aim isn’t to force the muscle onto this spot but rather to focus on controlled breathing and relaxation while pressure releases tension. Each spot requires at least a minute as different muscles will vary in tightness. Once each targeted muscle is released, you can proceed to stretch/mobilize step.

Mobilize/Stretch:

Mobilization is a crucial step in creating stronger ranges of motion. With the surrounding muscles released, it’s time to test and enhance the ranges of motion by facilitating movement throughout the joints. This process gradually opens up the joints, making them easier to move through without the discomfort of soreness or tightness. Mobilizing the limbs alleviates stiffness, allowing for deeper and fuller ranges of motion translated through the exercises. When it comes to stretching, dynamic stretching can also be incorporated, but static stretching should be avoided unless the muscles are already adequately warmed up. Engaging in static stretching without proper warm-up may hinder performance and could potentially lead to muscle strain. Mobilizing includes moving the joint throughout it’s entire ranges of motion in a nice controlled fashion. Simply said, it lays the groundwork for stronger ranges of motion by facilitating joint movement.

Activation:

After mobilization, next is activating the muscles to prepare them for the upcoming demands. Activating the muscles involves engaging them in a controlled manner throughout the desired range of motion. Think of this step as priming and waking up the muscles for their optimal performance in these deeper ranges. By activating the muscles, you increase blood flow and improve the neuromuscular communication needed to go past the usual mobility they’re used to. Muscle activation exercises help reinforce proper movement patterns, reducing the risk of injury and maximizing performance by incorporating loaded dynamic movements that can further stimulate the muscles and prepare them. This phase sets the stage for a smooth transition into more intense movements, ensuring that your muscles are ready to perform at their best while minimizing the risk of strain or injury.

Integrate The Muscles:

The final step is integration, which involves mimicking the specific movements that will be performed during training or the performance itself. Integration allows the muscles to seamlessly transition from activation to functional movement patterns, ensuring optimal coordination and efficiency. By replicating the demands of the upcoming activity, integration reinforces the neuromuscular pathways. This phase not only prepares the body for the specific challenges ahead but also enhances the body’s awareness of its position and movements in space. Through targeted integration exercises, such as sport-specific drills, functional movements, or dynamic simulations, the body is slowly prepared for full performance. By completing the integration phase, you bridge the gap between preparation and execution, ensuring that your muscles are fully primed to excel!

Here is an example tutorial focusing on the ankle:

Written by:

Dan Aquino – ASFA-CPT

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Shoulder Opener Stretches, hockey, tight shoulders, shoulder mobility, hockey player

Shoulder Mobility Exercises for Hockey Players

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Boost Your Game: Top Shoulder Mobility Exercises for Hockey Players

In hockey, shoulders often bear the brunt of strain due to the constant need to keep the stick in front, and react quickly to the puck, often leading to limited mobility as the season goes on. Don’t worry, we have a few stretches that will help increase mobility and stability, helping you to excel on the ice. 

 

Stretch 1: PVC Shoulder Opener

Start with both arms fully extended and straighten the elbow. As you raise the arms up over the head, keep the core and hips engaged. Rotate the arms backward, while focusing on deep breathing through each rep. Repeat for 10 repetitions, or as much as needed, gradually increasing your range of motion. For advanced athletes, you may use a band for more resistance. 

Stretch 2: PVC Shoulder Around the World

Start with both arms straight, fully extended through the elbows. Take one arm and rotate it up and over your head, in a clockwise motion. Keep opposite arm straight and rotate over the head. Repeat 5 times in a clockwise direction, and then in a counterclockwise direction, to open up through both shoulder cavities.

 

Stretch 3: Shoulder Controlled Articular Rotations (CARs)

Start with palm facing in towards thigh, thumb facing upwards towards the ceiling. Slowly rotate through the shoulder joint, while keeping the traps relaxed. raise your arm as high as it allows up and rotate backwards. Breathe throughout the stretch. Repeat 5 times in a clockwise direction, and 5 times in a counterclockwise direction, gradually increasing range of motion. Do not forget to do both sides.

Stretch 4: Kneeling Shoulder Internal/External Rotation

Start in a kneeling position, extending arms out in a T-shaped position. Press and rotate one shoulder into the ground while using the other for balance. Reach up towards the sky, and tuck that arm under the body, to the opposite side.  Alternate between internal and external rotation of the shoulder joint. Hold stretches for 10 seconds. Repeat as many times as needed. Do not forget to do both sides. 

You don’t need a lot of space to do these shoulder stretches, that will help open up the shoulders 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 PVC Pipe, you can use a broom, mop, or anything that is straight and lightweight, to keep little to no stress on the shoulders.

#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.

Belt system for progression of personal training

TA Boxing Hoodie system

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Training Aspects Boxing Belt System (Hoodie system)

Belt system for progression of personal training

Why the  Belt System:

Training aspects personal trainers and performance specialistsThere are many martial arts disciplines, one of which, in our opinion, holds the most weight in belt ranking is jujitsu. Earning the belt comes with not just theory and ability to perform but the ability to apply, teach, and adapt. Having good technique is important, but having grit and the spirit of the warrior is extremely important. Not all belt colors are equal. A person with a black belt can vary in ability no matter the discipline; the credentials to earn the belt matter. The hoodie system is a way TA Boxing classifies its people to help develop the individual’s learning.

 

Grey Hoodie: New to boxing athlete

Just beginning the boxing experience or not interested in sparring. How to hold hands, throw punches, dodge, slip, pivot, get conditioned; this will be the focus of the training. No sparring.

Green Hoodie: developing boxing athlete

The fundamentals are there, and there is interest in sparring. Green hoodie involves situational drills with some controlled sparring. Workouts, conditioning, and all are involved.

Charcoal Hoodie: New to sparring but fundamentals look good athlete

The fundamentals are there, the strategy, the desire to possibly compete, and are clear for sparring. Drills, conditioning, movement are still essential parts.

Black Hoodie: Experienced Boxing athlete

Experienced boxer looking to continue to learn, teach, spar, and be a part of the TA Boxing community.

TA Boxing is meant for the developing athlete who wants to take their physical and mental abilities to the next level. To learn to use the body to be quick, powerful, and agile. Mentally, to help control emotions under stress and pressure and learn to push the body past the limits it is believed it had.

Training aspects TA Boxing for sports performance and building confidenceThe goal of TA Boxing is to have a taste of the boxing/fighting world but not necessarily become an amateur or pro fighter. The world of boxing helps develop individuals on many levels even if competing is not in the future.

Join a community of people looking to test themselves mentally and physically, and learn how to use the mind and body as one powerful unit. The belt system helps identify the level of the athlete to create a sense of understanding of who is standing in front of you.

 

Written by:

Kirill Vaks CSC
Sports performance coach

 

 

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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

 

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Boxing is your medicine. Boxing is Therapeutic. Boxing is for everyone.

10 Benefits of Shadow Boxing – Elevate Your Boxing Performance

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What is Shadow Boxing?

We’ve all been in our local supermarket, gym, shopping mall or even on break at work and have witnessed someone fighting the air or what seems to be an imaginary opponent, right? Well, that’s called Shadow boxing and 9 times out of 10, the individual you observed practicing it, is probably a boxer or martial artist. This Article breaks down what shadow boxing is and how it enhances a fighters training and performance.

What is Shadow Boxing?

Shadow boxing is a crucial part of training for all fighters, it isn’t just a warm-up; it’s a fundamental aspect of training that offers numerous benefits for boxers of all levels. In my coaching approach, I emphasize the importance of visualization and mental readiness while shadow boxing during training sessions. It’s a simulated combat experience where fighters can refine their techniques, both offensively and defensively. By utilizing mirrors, fighters can critique and adjust their mistakes, ensuring accuracy and effectiveness in every movement.

Benefits of Shadow Boxing

Shadow boxing drills address key areas such as footwork and defensive skills, which are vital for boxing success. Through consistent practice, fighters develop discipline and resilience, regardless of their level of experience.

Additionally, shadow boxing provides opportunities for fighters to explore new tactics and strategies before stepping into the ring. It encourages adaptability and creativity, allowing fighters to continually improve their skills.

Moreover, shadow boxing serves as a stress-reliever, enabling fighters to release tension and focus their energy positively. Its accessibility makes it a convenient training tool that can be done anywhere and anytime whether in the gym or at home.

Overall, shadow boxing is a practice that enhances skill and mental fortitude in fighters. By incorporating it into your training regimen, it can equip you with the tools neccesary to succeed in the sport of boxing.

10 Benefits of Shadow Boxing

  1.  Enhances Visualization and Mental Focus
  2.  Builds Cardiovascular Endurance, Stamina, Power, and Strength
  3.  Improves Boxing Stance, Technique and Precision
  4.  Increases Quickness and Agility
  5.  Sharpens Defensive Skills, Head Movements, and Footwork
  6.  Strengthens Lateral Movements, Balance, Stability, and Mobility
  7.  Fosters Creativity and Innovation
  8.  Implements Discipline and Tenacity
  9.  Acts as a Stress Reliever – Dip, Slip, Roll, and Punch the Stress Away
  10.  It’s a Fun Piece to Add to Your Training, ANYONE Can Do It, and It Can Be Done ANYWHERE!

 

Written by:

Thomas E. Kennedy III

Boxing Coach  

 

 

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Overload Principle

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The Principle of Overload…
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?
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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.