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How can we help you achieve your goal
How can we help you achieve your goal
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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.
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 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 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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Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
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.
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.
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.
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.
Written by:
Thomas Kennedy
Boxing Coach
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Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
Improving hockey performance varies for each individual, but one consistent factor is the foundational ability to move effectively. Whether it’s increasing foot speed, getting stronger in the corners, improving speed, or enhancing shot power—all common needs for developing hockey players—dry land training proves invaluable. Directly focusing on the athlete’s needs allows for remarkable results. Pairing hockey with another sport that demands similar movements for success, such as boxing, can reinforce these skills exceptionally well.
Understanding how to shift weight and produce high force effectively is unparalleled. Boxing footwork drills emphasize speed and endurance, demanding athletes to move quickly and sustain activity levels throughout training. Improved foot speed, stamina, and cardiovascular fitness are beneficial attributes in any sport requiring bursts of speed and sustained effort, including hockey.
Boxing training emphasizes developing rotational power and speed, crucial for hockey players. Boxers generate force through rapid rotation of the hips, torso, and shoulders, enabling them to deliver powerful punches with precision and speed. Similar training techniques can benefit hockey players by enhancing rotational power during shooting, passing, quick turns, and hitting. Understanding how to execute a cross, hook, or uppercut facilitates athletic development without over-teaching, simplifying the transition for hockey players to shooting, passing, and hitting.
Boxers utilize lateral movement and angles to change direction and create openings for counterattacks. Stepping to the side or pivoting allows boxers to avoid oncoming punches and position themselves for effective strikes. Efficiently generating power from different angles is essential for any athlete, particularly hockey players. Training on and off the ice, combined with boxing, reinforces confidence in athletic ability and maximizes performance potential.
Increasing athletic ability is crucial for executing the demands of any sport effectively. Off-ice training enhances athletic prowess, enabling mastery of movements. Incorporating another sport with similar demands, yet individual-based like boxing, aids in developing and mastering essential skills.
Written by:
Kirill Vaks CSCS
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Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043