Trey’s Single Leg Squat @treyaiello51
All training must be completed by 5:00 pm due to a private party at the Ice House. All Xtreme team training is cancelled on Thursday as well.
A scary thought, but good to know.
Another thought provoking article from Mercola.com
1. Eat a high protein, clean diet
a. HUNT, FISH OR FIND (whole, organic, raw foods that grow from the earth)
b. Gaining or losing mass requires quality calories NOT just quantity of calories
c. Limit/avoid consumption of processed foods & nonfat items
d. Fuel your body like it’s your dream car – you wouldn’t put regular unleaded in a Ferrari
2. Reduce intake of grains and sugar – raise insulin level, absorb quickly, & release cortisol
a. Consume naturally occurring carbs from vegetables & fruits
b. Lose the big pasta dinner before games – opt for a normal healthy meal
c. Limit/avoid alcohol intake
3. Eat clean, regularly spaced meals – starting the day with a high protein & healthy fat breakfast
a. Eat every 2.5-3.5 hours
b. 5-6 meals per day
4. Consider adding the following high quality supplements *may require blood nutrient evaluation from doctor – get more information before adding supplements to your diet
a. Fish oil
c. Vitamin D – 50ng/ml blood level: aids in the absorption of calcium, & helps build bone mass
d. Vitamin C – 2-10g post workout: promotes healthy cell development & regeneration
e. Magnesium – 500mg: activates enzymes & helps with nerve and muscle function
f. Zinc: aids in digestion, metabolism, & cell regeneration
g. BCAA (branched chain amino acid) – before bed
h. Calcium (especially in women): essential for developing & maintaining healthy bones, aids in muscle contraction and nerve transmission
i. Creatine (for athletes with goals of gaining mass)
5. Don’t rely on supplements – eat REAL food!
a. *All of the above mentioned supplements are naturally occurring in real food*
b. Supplementation is not always necessary if you are consuming well balanced meals
6. Consume a pre & post workout shake
a. Pre = 30 minutes before training, .4g carbs + .1g protein per kg of body weight (4:1 carb:protein)
b. Post = immediately after training, .4g carbs + .4g protein per kg of body weight (1:1 carb:protein) *should be a reflection of the training volume for that session
7. Drink more water!
a. Water affects athletic performance more than any other nutrient
b. Total MINIMUM water intake 3.7L for men, 2.7L for women (does not include sweat losses from exercise)
c. Start exercising in a hydrated state, avoid dehydration during exercise, rehydrate before the next training session
8. Time meals to suit energy requirements – see post FUELING ATHLETIC PERFORMANCE
a. Allow time for nutrient digestion and absorption
b. Add 350-700kcal above daily requirements to support a 1-2lb weekly gain in lean tissue
9. Focus on decreasing stress and improving sleep habits
a. Stress leads to high levels of cortisol, detrimental to testosterone production
b. Sleep should be done at night & should be routine (30 minute naps are ok as a recovery strategy)
10. Follow tips 80% of the time 20% of the time allow yourself to slip
a. A diet is what you eat, not something you do on once in a while
b. Be realistic – this should be a lifestyle change, not just a temporary fix
Xtreme Team Training 2013-2014
“Any idiot with a whistle can make kids tired.” I can’t remember who said it, but I like it and it’s true. Unfortunately, I think a lot of people equate something that is difficult to mean that it must be good for them. In reality, as humans, we crawl before we walk, walk before we run, and run before we jump. In athletics, a go harder, go faster, go longer approach often ends with overtraining symptoms and even injury. This is especially true in-season when players are pushed to perform at his/her best during on-ice practices and games and participate in poorly planned off-ice training. It is for these reasons that we apply a strategically planned off-ice training program that aims to help players continue to develop athletically, while minimizing the risk of injury and overtraining.
The off-season is truly the best time to make gains in strength, power, size, etc., but that is not to say that in-season training isn’t equally important. “If you don’t use it, you lose it” is a sad, but true reality in the strength and conditioning world. Our in-season goals are to help players maintain and improve gains made during the summer months, reverse the negative changes that occur in the soft-tissues (hips and thoracic spines tend to stiffen as the season prolongs), and to facilitate recovery and nutrition. A major change from our off-season program is limited speed and conditioning work as these should be emphasized on-ice. We direct our focus on strength, power, flexibility and mobility maintenance, and educating players about recovery techniques and proper nutrition. Training sessions vary in intensity, but volume is kept low in an effort to conserve energy for on-ice practices and games.
Here at Inside Edge, it is mandatory that you crawl before you walk. Players will learn proper technique in all foundational exercises (squats, lunges, presses, pulls, etc.). Players will not be allowed to progress to resisted sets until they can properly demonstrate consistent proficient form (adding weight to an exercise that is performed improperly only strengthens a dysfunctional movement pattern). Our goal is to fix the movement pattern and then strengthen it. This approach develops effective and efficient movement vital to competitive sports (not to mention lessens potential injury). Additionally, players will be educated about the importance of fueling athletic performance (the what and the when of pre-workout/competition nutrition) and will participate in recovery yoga sessions.
It is not our goal to make your son or daughter tired. We strive to help him or her stay healthy and to become a better athlete. I hope the above information provides you with some insight into our plans for this season. I appreciate your support of our program and our doors are always open for questions and concerns. Let’s have a great year. Best of luck!
Emily E. Morris, CSCS
Director of Fitness and Head Strength Coach
|Inside Edge Fall/Winter 2013-2014|
|6:30AM Early Risers||6:30AM Early Risers||6:30AM Early Risers||9:45AM||10:00AM|
|12:00PM Lunch Bunch||12:00PM Lunch Bunch||12:00PM Lunch Bunch||12:00PM Lunch Bunch||12:00PM Lunch Bunch|
|3:00PM *advanced hockey||3:00PM *advanced FS||3:00PM *advanced hockey||3:00PM *advanced FS||3:00PM *advanced FS|
|5:00PM *hockey||5:00PM *hockey||5:00PM||5:00PM|