Tommy & Lefebvre - ACC Golf Preparation

Here is Coach Goldenberg's go to exercises that every golfer should be working on pre-season to get ready for successful golf year.  

Please note that golfers, should NOT be doing any kind of circuit training to prepare for Golf.  The movements to train for golf require focus, specific movements, and appropriate loads. 

The areas these exercises will concentrate on is mobility and flexibility in the core musculature.  Strength for the thoracic area of the spine and posterior shoulder, and stability of the spine.

Follow the variables as outlined.

Wall Swing

This is a great movement along the wall to help stretch those muscles so critical for the golf swing.  If you are a left handed swing, The right posterior shoulder will receive an excellent stretch, as well as the left external obliques and right internal oblique.  The left pec and anterior shoulder will also receive a great dynamic stretch.  Try to maintain proper foot position and hip movement/weight shift.  Hold the top of each stretch for 15-20 seconds. Perform 3 sets of 5 15-20 second holds to each side.  And yes work each side to provide balance to the body even though you know you hit in one direction.

Standing Axe Chop With MB Squeeze

This is a great movement for stabilizing the hips,  enhancing proper trunk posture, and rotational strength.   Squeeze a 6-8 lb med ball between your thighs, while holding onto a high positioned cable.  Use an appropriate load that will challenge your core, yet not force your hips out of proper mechanics as you swing through.  Perform 3 sets of 8-10 reps on each side.

Supine Linear Foam Roller Lying
By lying on a  foam roller, you allow your poor posture to be placed in a more correct position to help re-enforce shoulders back.  This happens as a result of the removal of a kyphotic thoracic spine, and a neutral neck position.  By resting the arms by your sides, or even spread out in a T-position, will stretch out a tight anterior shoulder capsule, as well as the pectorals.  Try to begin by lying for 5-8 minutes and build towards 15 minutes total.  When you get up you will feel taller.

The Bow & Arrow

The bow and arrow is a great exercise for strengthening the posterior deltoid, and rhomboids.  Stand tall,  in this video, the left arm is extended holding the bow, and the right arm is pulling on the arrow.  Do not allow your body to rotate, focus on the shoulder.  Do not let your elbow drop as you pull, keep the arm parallel to the ground.  Complete 3 sets of 8-10 reps on each side.

Check out the T& L webs site for more great info on Golf and Tennis gear!  http://shop.tandl.com/

More New Conditioning Pieces Coming To The ACC & My Visit To the Keiser Factory In Fresno California

This spring and summer will be the best year ever for training at the ACC.  In my previous blog announcement I had mentioned about the new Woodway Curves - The best in speed training now in Ottawa at the ACC.

We are also adding the new Keiser Total Body Trainer.  Very similar to the old air dyne bikes of the past.  The only difference is  they are indestructible.  I was recently invited down to the Keiser plant in Fresno California, along with strength coaches Scott Hebert, Andy Obrien  & Matt Nichol.  Unfortunately Andy & Matt could not make it.  The purpose was to introduce us to the Dennis Keiser the founder of Keiser strength equipment, and to have a meeting of the minds on power development and the optimal way of training it.

During the tour of the plant, I got to try the new Keiser Total Body Trainer.

Unlike the old air-dyne's of the past, these units are quiet, very smooth and multifunctional.  As you can see in this video you can use just legs, just arms, or both.  But while I was at the plant, I decided to try just standing on the rear bracket and drive my arms.  Well this can be one great ground based exercise tying in your total body from a standing position.

After trying it, as I continued our tour, we came upon their Quality Assurance Testing Area.  This was impressive.  Keiser had many pieces undergoing repetitive movements, and I do not mean a few tests.  Many of these pieces were being continually stressed for over a year at a time.  The total body trainer was one of them, check it out.....

The ACC will be rocking this summer with the new treads & TBT's...get in and try it out.

Scott Hebert, Dennis Keiser and Coach Goldenberg trying out the Keiser Power Testing System.

New Speed Training Program Coming To The ACC In April 2012.

New Speed Training Program Coming To The ACC In April 2012. 


Now combine the best of our strength and conditioning program with the Woodway Curve.


Check it out

Coach Goldenberg on Rogers Daytime

Check out Coach Goldenberg who appeared on Rogers Daytime during the NHL AllStar Show.  He and the hosts Derek and Lois talk about warm-up technique, progressive squatting, and the Keiser Runner.

Check out our latest newsletter.  If you would like it emailed directly to you, send us a note at info@accottawa.com....Articles on building off season strength, benefits of the Keiser Runner, an article on Jeff Skinner and much more.....

ACC Athlete Zach Aston-Reese Selected for USHL Prospects Game

We are very excited to announce that Staten Island NY resident Zach Aston-Reese, who plays for the Lincoln Stars of the USHL has been invited the to he USHL NHL Top Prospects Game.

     Zach began training with us last summer as a referral from the Orr Hockey Group.   Zach showed up with a great attitude and a will to do what had to be done to get him ready for the season.  Being from Staten Island his options were limited for specific hockey training.  So he travelled to Ottawa 3 times last summer for an evaluation and programs.

At the best of times take away programs can be challenge for young prospects, it takes dedication and focus when you are training on your own.  After getting the recipe, Zach has made the best of it with a very successful year so far.
We are wishing Zach the best of luck in the game and hope it adds to his future dream of playing in the NHL one day.

DB Split Squat Technique - Goldenberg and Roberts

Here is another NHLPA All Canadians video that Gary and I shot last year.  Notice the coaching points and detail.  This is an exercise that can be very positive if you execute it properly, or counter productive if you do not.