Spring League & Tournaments
Nutrition timing might not be relevant for the average person, but when it comes to an athlete. Timing your next meal around practices, games, or workouts should be your top priority.
The minimum amount of macronutrients one would need to create enough energy, and build good muscle mass would be;
Continue reading “How To Time Carbohydrates Around Training”Before studying scientific methods on training! Looking back, I was consistently training in a non-functional overreaching state because of negligence. I simply didn’t have the proper knowledge on how to train, causing me to push my body to the point that I created so much fatigue that recovery was hard to achieve and adaptation was non-existent.
Eventually, fatigue will rise enough to compromise your performance, causing your body to enter what we call overreaching.
Continue reading “How To Overtrain For Muscle Performance”Tapering is a natural tool to slingshot performance before an important competition or game!
Athletes who taper would see a maximum reduction in fatigue while keeping the current fitness level they built over the season or training period.
Continue reading “Enhanced Performance With A Taper”There is a huge spectrum of individual abilities in training frequency tolerance from person to person.
It doesn’t matter if you are an olympian athlete or just someone working 8-5. EVERYONE should have a minimum of 1-2 planned rest days a week.
The purpose of planned rest is to include absolutely no structured training activities. So stay away from the gym or avoid anything related to your training.
Continue reading “How To Include Active & Non-Active Rest Days”Progressive overload is one of the most important concepts when it comes to lifting weights.
In my younger years, I never even thought of the concept, of progressive overload.
When I used to walk in the gym, I used to be that guy that would hoard all the dumbbells around my bench.
Crushing, drop set after drop set.
Continue reading “How To Apply Progressive Overload”Hockey is growing at a rapid rate. More people are putting their kids in organized sports and extra circular sports, trying to keep them away from watching youtube and playing video games.
With interest growing, ice times are becoming more limited, causing the cost of ice to skyrocket. Unfortunately, this is more difficult for families to afford hockey camps so their kids can play at a higher level of competitiveness.
As a coach, we need to take the 50 minutes a week we get for practice and utilize every second of the ice time.
Continue reading “How To Maximize Practice”No one ever thinks to ask themselves the simplest yet most effective questions you can ask. How much should I train?
The body can only take so much physical stress before it plateaus and refuses to develop additional adaptation, or worse yet, performance declines and suffers altogether.
Continue reading “How Much Should I Train?”Despite knowing the value sleep brings to our performance in sports or everyday activities, the majority of us still don’t get enough sleep.
Quality sleep is the most powerful tool when recovering from physical and physiological stressors.
Sleep is roughly 90-120 minute cycles, and a good night’s sleep will repeat these cycles up to four times without interruptions while allowing you to wake up a the end of a sleep cycle.
Read more: Sleep Is The Foundation To Increased Performance Continue reading “Sleep Is The Foundation To Increased Performance”Fatigue management is the number one overlooked aspect when training. We are all stuck in the mentality that more is always better. What about working smart, not hard?
Sure hard work usually pays off, but only if it’s productive hard work! Hard work by itself just leads to disappointment and doubt.
We create the most adaptation and performance increase while we are recovering with;
Continue reading “Reps In Reserve – How To Avoid Plateaus”Once I started studying the importance of fatigue management, I realized how important it is to include deload weeks into a workout schedule.
We all need to take a deload week, and everyone needs them for different reasons. Unfortunately, most of us wait until a plateau before making these adjustments in our workout programs. Without a scheduled deload week, we are forcing ourselves to take a week off altogether in order to repair muscle damage accumulated by training too hard for too long.
Continue reading “How To Deload For Elite Performance”