2011 Summer Training at the ACC

Here are some great clips of what went on at the ACC this past summer.  All were taken with blackberry, but as you will see some great examples why our athletes succeed.

Off Ice Pre Game Preparation - What To Do?

By Lorne Goldenberg BPE, CSCS, CEP – Athletic Conditioning Center

 

This article is the complete article with warm-up prescriptions as outlined in November 2011 issue of Center Ice Magazine......

Have you ever stepped on the ice in the first period and found you had a hard time finding your legs until your 3^rd or 4^th shift?  At the NHL level, there is no excuse for not being prepared the moment you step on the ice.  The difference between minor hockey and the NHL is that the pros don’t have to worry about homework, getting the right nutrition, or having the appropriate equipment to get themselves ready before the big game.  Although stress from school can be a factor, and not eating right can be a huge factor, this article is going to focus on the physical part of pre game preparation.

The routine that many kids follow is to arrive at the rink 20-30 minutes before the game, stretch for a few minutes, dress, and hop on the ice for what may only be 2-3 minute skate before the drop of the puck.  From a physiological viewpoint this is not nearly enough to properly prepare the body for the quick starts, stops, acceleration, body contact, and skating at maximum speed.  These movements that are so important to success on the ice MUST be worked on off the ice if you want to be really ready to play.

The first mistake that most players make is static stretching before they put their gear on.  Now most people think that stretching and holding the stretch for a period of time will loosen you up and get your muscles ready to play.  It actually does the opposite.  Most of the recent research on pre competition stretching demonstrates that there is a loss of anywhere from 4-12% of your power and strength.  Yes that is a correct, stretching will cause a decrease in your power and strength.  In simple terms what the stretching does is kind of like putting your brain to sleep, and dampening the ability of the brain to communicate with the muscle.  So the question is “why would you do something right before a game that might slow you down?”  For most players they just don’t know or were given poor advice by an uninformed trainer.

So what can you do to prepare for a game, when you don’t have a training facility available at every rink you go into?  LOTS!!  You can actually get an NHL style pre-game warmup with little or no equipment that you can do anywhere.  This warmup will take approximately 15-20 minutes to perform, so make sure you get to the rink on time to complete this.

1. Jog or skip rope for 5 minutes – this provides the body with a good overall warmup raising core temperature.
2. Walking lunges – 2 lengths down the dressing room corridor- provides dynamic stretch to the hips and knees
3. Lateral Crossover lunges – 2 lengths down the corridor – provides dynamic stretch to the rotators in the hip
4. Reverse Hip Extension with Toe Touch Walk – 2 length down corridor – provides dynamic stretch to the hamstrings, glutes and lower back
5. Power Skipping – 4 lengths down the corridor – provides explosive challenge to the hips and glutes
6. Short Sprints – 5, 10 yard sprints – provides a speed stimulus to the brain.
7. Lateral line hops – 2 sets of 20 – place tape on the floor or jump over a hockey bag. Provides explosive stimulus to the body
8. Tuck Jump – 2 sets of 10- Jump straight up in the air, bring your knees to the chest, explode back off the ground as quick as you can.
9. Lateral Bounds – 2 sets of 16 foot contacts – This is like skating in place, moving laterally, back and forth as fast as you can.

Number 1-4 should be done consecutively with no rest.  Number 5-9 should have 20-30 seconds rest between each set.

Try this routine before your next game, and you will feel the power when you step on the ice for your first shift.   Play hard from start to finish!!

Line or small box jump

Walking Lunge

                                   

Lateral Crossover Lunge 

Tuck Jump

Gary Roberts High Performance Training - Toronto

June of 2011 saw the opening of the Gary Roberts High Performance Training Center, located in the Fitness Institute on Sheppard Ave in Toronto.

My relationship with Gary goes back to 1986 with the Ottawa 67's, when I was the 67's Conditioning Coach.  In those 25 years I have amazing experiences with one of the games most dedicated athletes to physical conditioning.  Gary used that drive and dedication to a very successful NHL career with over 1,200 games played and 900 points.

Since his retirement he always knew he wanted to be in the hockey training industry, and in developing the GRHPT he wanted to make sure that everything was created to be the best - training-nutrition-treatment-coaching.  It all started back in the spring of 2010 when Gary and I started training over 25 NHL and OHL players at his home gym in Uxbridge Ontario.  Word spread around pretty quick with names like Stamkos and Skinner having the success they achieved after a hard summer of training.  Skinner particularly when he gave thank you to Gary and I at the NHL player awards where he won the Calder Trophy for rookie of the year.

Jeff had worked with me in Ottawa at the ACC since he was 15 years old on my take away programs, training on his own at home with his brother Ben.  With Gary opening his training facility in his home and being located so close to Jeff in Markham, he was able to continue under our program design and the excellent coaching, motivation and nutrition advice by Gary.

The growth of Gary’s success working out of his home grew very quickly, and we were soon trying to find a new location that would accommodate the interest in his program.  Finding the Fitness Institute was the best location for us to be and working together with the FI President Steve Roest, the GRHPTC was created.  No expense was spared on this facility.  Top equipment from Magnum, Sorinex, Perform Better, Twist Conditioning, Fitness Depot, along with an amazing artificial turf area resulted in an amazing facility.

The players lifted 4 times per week, completed plyometric, speed and agility work twice per week with Tony Scott, and had their nutritional concerns taken care of by Nature’s Emporium and Biosteel.

Steven Stamkos pushing the hay roll

As you can see from some of the picture and video’s the athletes had an amazing summer and learned how important it is to be a good pro, and to do everything they can to be the very best.

Coach Goldenberg on CFRA

Here is a podcast of Coach Goldenberg from August 21, 2011 on CFRA's Outdoor show with Kevin Pidgeon and Dean Roberts.  Coach G talks about sport conditioning, and the ins and outs of fitness training.  Listen in as he shares his thoughts on circuit training, Mike Fisher, and what it takes to be the best in your game.

Roberts, Goldenberg & Nichol Lead Top Prospects at AllState All-Canadians Camp

I just returned from one of my most rewarding experiences in hockey.  Having finished up at the AllState All-Canadians Camp allowed me to work with Canada's top 42 fourteen year olds in the country.  The camp was meant to introduce them to an NHL style experience that covered everything from game preparation, nutrition, fitness, and mental skills.  Myself, Gary Roberts, and Matt Nichol delivered all of the off-ice training and nutrition information for these young athletes.  Additionally they got to work on the ice with the likes of Jeff Skinner, Luke and Braydon Schenn, Jason Spezza and many other of the NHL's top stars.

http://www.ctv.ca/canadaAMPlayer/index.html?video=513820 Note you will be taken away from this blog when you click on the video link.

The following is the media announcement along with some great pics in the trenches.

Canada’s Young Hockey Stars Sharpen their Skills at the Allstate All-Canadians Mentorship Camp

TORONTO, ON (July 28, 2011) – The National Hockey League Players’ Association (NHLPA) is pleased to welcome the 42 selected bantam-aged players who will participate in the first annual Allstate All-Canadians Mentorship Camp. The intensive five-day camp, led by 21-year NHL veteran Gary Roberts, will give young athletes from across the country the exclusive opportunity to learn from NHL players – such as Luke Schenn, Jeff Skinner and Jason Spezza – about the importance of fitness, nutrition, mental conditioning and much more. The inaugural camp will be held from August 2 - 6, 2011 at the Hershey Centre in Mississauga, ON, with the Allstate All-Canadians Mentorship Cup being held on Saturday, August 6 at 1:00 PM.

Gary Roberts being interviewed & coaching

To view the list of the 42 players competing in the Allstate All-Canadians Mentorship Camp, visit www.Allstate.All-Canadians.com. “I’m looking forward to sharing with these young players my knowledge of health and nutrition that helped me achieve success and longevity in my career,” said Gary Roberts. “Our on and off-ice training programs have been carefully developed to demonstrate how elements like nutrition, fitness and mental health can give these players an edge over their competition. Learning this early in their  development will provide them with infinite benefits throughout their careers.”

Coaches Goldenberg & Nichol

Coach Goldenberg & Jeff Skinner

Players attending the Mentorship Camp will have the opportunity to improve their skills both on and off the ice. Several NHL stars will work with the players during their daily skates to help sharpen their skills. The players will also learn from Dr. Paul Dennis, sport psychologist who formerly served as the Player Development Coach with the Toronto Maple Leafs, on the importance of achieving a strong mental state to excel in the game. Other off-ice sessions will be led by Roberts who will teach the athletes about proper nutrition to ensure stamina throughout a game. Parents will also be invited to selected sessions designed to equip families with the information they need to improve both on and off the ice. Each day, players will learn optimal workouts with renowned strength and conditioning trainers, Lorne Goldenberg and Matt Nichol.   

Angelo Esposito on CJOH Sports @ the ACC

Summer 2011 Developing Strength, Power, Quickness, Mobility, & Core Strength At the ACC

This blog so far has provided much information that has dissected other exercises and training programs People have been wondering where are the functional safe exercises that the ACC athletes are using for to get better every day?  Well we are almost half way through the summer of 2011.   Everyone is working hard preparing for their hockey season and here are some of our higher profile athletes working hard to get ready, the ACC way.

Matt Bradley is a seasoned NHL pro with the Florida Panthers.  He is known as  punishing forechecker who sacrifices his body, and gives 110% on every shift.  In this video we see Matt using excellent technique in a hurdle lateral high step.  Notice his perfect posture, high knees, and very short ground contact time.  This drill demonstrates excellent lateral movement, change of direction ability, and mobility through the hips.

Zach and Aaron Bogosian are the beasts from Massena NY who have followed the ACC training principles for years.  Zach the first round draft pick of the Winnipeg Jets and Aaron the former St. Lawrence Saints Captain now with the Columbus Blue Jackets.  Zach who set a number of records at the NHL combine a few years ago demonstrates some excellent strength and power with stop squats.  In this exercise the purpose is the lower the weight in control, hold for a second on the rack while maintaining core activation, and to power through the weight.   Zach is lifting just over 300 lbs here, and as you can see his great strength allows him to actually leave the ground.  Obviously this is a very advanced lift that should only be attempted after much preparation.

The sumo romainian deadlift is a lift that has not been seen very often and created here at the ACC. It is obviously a variation of the RDL, but with a wider stance and good hip movement this exercise not only works the hamstrings, glutes and lower back in a very functional manner, but it also brings in the all important adductor muscles.  Aaron is using a slow tempo to really emphasize tension on the muscle.

Mark Millar is another player from Massena NY who has seen the benefits of the ACC for fellow Americans and made the commitment this year to be the best he can by training in Ottawa.  Mark played this past year with Omaha Lanceers of the USHL and has a scholarship from RPI where he will attend after next season.  Mark is working the front position lateral squat.  This is an incredible exercise to work on spinal mobility, and lateral hip strength.  Notice his solid core, strong back, and range of motion through his hips.  Its work like this that will ensure Mark’s skating stride is long and strong this year.

In previous articles Coach Goldenberg has been very critical of examples of functional training that are anything but functional, mostly as a result of poor technique.  Here is a great example of  functional exercise.  Pat Kavanaugh has been an ACC athlete for many years.   The former Vancouver Canuck, Philadelphia Flyer, and Ottawa Senator, now plays in the German professional league.  Pat has been an extremely dedicated athlete to off ice training since he was 15 years old.  Here he is demonstrating a supine, single leg towel grip pullup.  This exercise is very difficult as his hamstring, glute, lower back, and obliques must work synergistically to stabilize his lower body, while the prime movers of his upper back and arms do all the work.  Pat’s core is solid here demonstrating great activation of the appropriate muscles to execute this movement.