#undoordinarybeextraordinary

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Explosive Friday Part III @theatccanada during final phase of off-season -----------------------------
βœ… Depth Jump to explosive underhand med ball toss in vertical plane
This is an advanced exercise and these are pro hockey πŸ’πŸ₯…
The keys are to:
βœ… Step off
βœ… Minimal ground contact time. This is hard to do especially with a weighted ball but concentrate on getting off the ground fast
βœ… Explosive πŸš€ triple extension jump as you toss the ball up
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@pierreseliteperformance @jacqgradish

A little #tbt highlights courtesy of @theatcrichard with @repostapp
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🚨At 34 years old @chadowens2 is the perfect embodiment of #UndoOrdinaryBeExtraordinary 🚨 The man has been #relentless in his pursuit for #greatness and has been absolute dominate as a professional football player going on 13 years now πŸ”₯πŸ’ͺHe will now continue his journey with the @sskroughriders 🐎πŸ”₯ You that great attitude everyday he is at @theatccanada never gives less than πŸ’―never takes a set off #isitjuneyet

They said "you cannot withstand the storm" I replied "I AM THE STORM" πŸ”₯πŸ’ͺ #undoordinarybeextraordinary
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#dontsleep 2k16 was just a warm up! I'm coming back faster, stronger and better than before! 😈 #isitjuneyet
πŸ“Έ: @thevisualartist

At the beginning of @theatccanada Off-season Hockey Training Program we included the @concept2inc 2,000 meter row 🚣 as a main fitness test. The target as per @gymjonessalvation was 7:00 minutes.
Our elite athletes are knocking that off as training camp approaches. This week 3 more beat the target. πŸ‘πŸ’―πŸ’ͺ
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βœ…Tyler @ganly95 is now 2nd overall at the ATC at 6:44
βœ… @matclark2 6:49
βœ… John @j_kurtzy 6:56
..........................
#relentless #mindset #hockey πŸ’πŸ₯… #undoordinarybeextraordinary

#Repost @theatcrichard (@get_repost)
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@theatccanada athlete @rebeccaavanstone drives hard to the U.S. net during the Team Canada πŸ‡¨πŸ‡¦ vs Team USA πŸ‡ΊπŸ‡Έ U18 series this past weekend #relentless #mindset #undoordinarybeextraordinary.

This post is for all the regular Joe's out there who say they don't have time to stay fit. 11 hour workday? Bang πŸ’₯ out a complex like this in your living room and NO you don't require a suitcase #noexcuses #undoordinarybeextraordinary #relentless #Repost @jtm_fit
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Pressed for time and always traveling for work? Grab your luggage and get moving🀘🏻 #PerformixDriven @performixdriven βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
SONG: The red jumpsuit apparatus- justify

Everyone - Athlete or Regular Joe - should read the post below @davidgoggins epitomizes #relentless & #undoordinarybeextraordinary #beyondmotivated -------------------------
#Repost @davidgoggins
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Talent not required! Yes, there might be people that are smarter, faster, more athletic, come from a great home with a great family, etc. Don't let that or anything else get in your head and start to play games with your mind! A lot of us believe we need all of this, or most of it, to be successful in life. The truth is there are people who are more gifted then you. I figured out a way to catch up with gifted and talented people. It's not by saying that person is just better than you. Here's the answer. If the best is waking up at 5am to train, you wake up at 3am. If the best is working 12 hour days, you work 16. If the best is studying 6 hours a day you pull an all-nighter. Don't make excuses, find a way to make up the distance. Get out of your head and get in someone else's head. Work so hard that the very people you thought were so much better than you start to question their drive and commitment. Sometimes we stop fighting way too early because we think people are better than us, so we say why even try. Let me tell you something, people hate to see a person that continues to get up every time they get knocked down. Find something that keeps you going in the worst of times. Your brain is a muscle that needs to be stressed to grow! I don't like running so people ask me why do it then? Most people hate paying bills but you have too! Training is a bill I'm willing to pay everyday. I was tired of watching people do amazing things and thinking "they must be special people to do what they do." I realize there are no special people. How could I ever become better by avoiding the things at which I wasn't good? I wasn't good in school so I didn't go. I wasn't a good swimmer so I didn't swim. But I was looking to be great? I guess I was just hoping it would just happen if I thought about it enough. I didn't get a book on how to get out of your head. All I had to do was make the decision to not be mediocre anymore. How do you beat talent? Be willing to live in the grip of

#Repost @davidgoggins
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FINISHED!!! 6 hours 11 minutes
Part 7 of Jacob's Ladder Mount Everest Challenge #jacobsladder #relentless #mindset #undoordinarybeextraordinary #jacobsladder

Good luck πŸ‘ to longtime @theatccanada athlete @jacob_hanlon as he and his Team Canada πŸ‡¨πŸ‡¦ teammates go for Hockey πŸ’πŸ₯… GOLD πŸ…vs USA πŸ‡ΊπŸ‡Έ #maccabiahgames2017
#relentless #undoordinarybeextraordinary #hockey #israel

MOST RECENT

Explosive Friday Part III @theatccanada during final phase of off-season -----------------------------
βœ… Depth Jump to explosive underhand med ball toss in vertical plane
This is an advanced exercise and these are pro hockey πŸ’πŸ₯…
The keys are to:
βœ… Step off
βœ… Minimal ground contact time. This is hard to do especially with a weighted ball but concentrate on getting off the ground fast
βœ… Explosive πŸš€ triple extension jump as you toss the ball up
-----------------------------
@pierreseliteperformance @jacqgradish

#Repost @theatcrichard (@get_repost)
・・・
@theatccanada athlete @rebeccaavanstone drives hard to the U.S. net during the Team Canada πŸ‡¨πŸ‡¦ vs Team USA πŸ‡ΊπŸ‡Έ U18 series this past weekend #relentless #mindset #undoordinarybeextraordinary.

@theatccanada athlete @rebeccaavanstone drives hard to the U.S. net during the Team Canada πŸ‡¨πŸ‡¦ vs Team USA πŸ‡ΊπŸ‡Έ U18 series this past weekend #relentless #mindset #undoordinarybeextraordinary

Nutrition is the most important component to elite performance on a day-to-day basis. Nutrient dense foods reduce inflammation and allow you to recover faster ............
βœ…Most of our pro athletes get this and are #plantstrong .........
βœ… The younger athletes struggle with this mainly because of their parents who do not understand, lack knowledge or perhaps don't care. They eat what is in the house ......................................βœ… It is the same with our Regular Joe clients. Despite all the knowledge we inundate them with they really struggle with eating a plant strong πŸ’ͺ nutrient dense meals on a consistent basis..................
Make the decision to become plant strong #huntgreatness and #undoordinarybeextraordinary -----------------------
90% of my meals are spot on. I am #plantbased and haven't eaten meat for 4 years and no dairy or eggs It is this nutritional lifestyle that allows me despite being older than dirt 😳 to work 12 hour days and train very hard - 100,000 @myzonemoves #meps in 2016. Here is what I consumed today
βœ… Breakfast - black coffee β˜•οΈ βœ… Pre training - 1️⃣ Kalifornia Sunshine smoothie (kale, oranges 🍊, mango, pineapple 🍍, chia seeds) courtesy of an awesome page @simplegreensmoothies 2️⃣ berries πŸ“banana 🍌& almond butter on toast
βœ…after cycling πŸš΄β€β™€οΈ for 3 1/2 hours and burning 2,500 calories I am loading up for dinner and I'll still be in a calorie deficit 1️⃣ Mexican Green Chili veggie burger 2️⃣ Baked potato πŸ₯” wedges 3️⃣ BBQ'd corn & skewered veggies
#readytogo tomorrow πŸ‘πŸ’―

Explosive Friday @theatccanada Part I Training camps open in 2 weeks for Juniors & 3 weeks for Pro's
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First exercise of the day after dynamic warmup & game speed drills with coach Shea
βœ… Isometric Press constantly push πŸ’ͺ for 10 to 12 seconds.....................................βœ… Immediately perform 6 full body plyo push-ups β˜„οΈπŸ’₯ Immediately get back under the bar and do 2 more rounds for a total of 3. By the 3rd round if you can't get off the ground 😜just do regular push-ups as fast as possible @pierreseliteperformance @jacqgradish @spear_strength @coach_isaac.dell @coach_storey @nickoooter

In team sports game speed or how quickly you react defines success. An athlete sees something, his eyes πŸ‘€ send an impulse to the brain and then the brain sends a signal to the muscles to fire/react..............
Can this reaction time be improved via cognitive training? There are different theories out there. But in the end this sure is fun for our pro hockey πŸ’πŸ₯… players. ...............................
Coach Shea @pierreseliteperformance putting them through reaction drills using @fitlighttraining It's a competition as we can measure their times and declare winners β˜„οΈπŸ’― @jbrescacinjones @cfl @calstampeders 🏈 joined us @theatccanada during his bye week .....................................
@spear_strength @coach_isaac.dell @jacqgradish @nickoooter @coach_storey

A little #core work to finish the session 😳 @theatccanada All athletes ❀️ multiple rounds of core circuits 😜
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3 rounds of:
βœ… Swedish getups inspired by @db_hockey_factory .........
βœ… Foam roller plank getups .. βœ… Weighted overhead sit-ups βœ… Plank plate push & pull
βœ… Hanging knee tucks
@pierreseliteperformance @jacqgradish @spear_strength @coach_isaac.dell @coach_storey @nickoooter

Always strive to eat with performance and recovery in mind
How are you fueling your body tonight to perform at the top of your game tomorrow? #everydayisgameday ----------------------------
After a grueling strength πŸ’ͺ training session at the ATC today my dinner on this holiday Monday will have me ready to go tomorrow ..........................
βœ… Roasted potato πŸ₯” wedges, roasted cashews, cherry tomatoes πŸ… and my favorite homemade edamame & chickpea hummus. This plate was inspired by and the picture by @fitness_bianca Check her page out. It is full of stunning nutritious meal ideas πŸ‘πŸ’―
βœ… mango & watermelon πŸ‰ over a bed of mixed organic greens

Developing explosive power πŸ’₯in the horizontal plane is crucial for athletes..............
@theatccanada coach Jacqueline @jacqgradish @strongfirst πŸ’ͺhas our pro hockey πŸ’πŸ₯… athletes performing banded #kettlebell swings. The band forces the athlete to accelerate throughout the entire swing πŸ’― She had them rotating between the swings & a KB complex (see Saturday post)

Australian πŸ‡¦πŸ‡Ί women finish 1 - 2 in the 2017 #crossfitgames Tia-Clair Toomey (pictured) followed by Kara Webb @karawebb1 #amazing #undoordinarybeextraordinary #strongisbeautiful #athlete #strongissexy #strongwoman #australiangirl #downunder -----------------------------
#Repost @roguefitness
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Top of the leaderboard is nice. Top of the podium is forever. Congrats to Rogue athlete @tiaclair1 - 2017 CrossFit Games Champion #ryourogue #crossfitgames

At the beginning of @theatccanada Off-season Hockey Training Program we included the @concept2inc 2,000 meter row 🚣 as a main fitness test. The target as per @gymjonessalvation was 7:00 minutes.
Our elite athletes are knocking that off as training camp approaches. This week 3 more beat the target. πŸ‘πŸ’―πŸ’ͺ
---------------------
βœ…Tyler @ganly95 is now 2nd overall at the ATC at 6:44
βœ… @matclark2 6:49
βœ… John @j_kurtzy 6:56
..........................
#relentless #mindset #hockey πŸ’πŸ₯… #undoordinarybeextraordinary

Another explosive upper body circuit with sports specific skills (while tired) added in @theatccanada Training camps are just weeks away.
These pro hockey πŸ’πŸ₯… players spend very little time performing heavy bench press but they are mobile, explosive πŸ’₯& strong πŸ’ͺ
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3 rounds of the following
1️⃣ Explosive pull-up/chin-up release combo goal is to get 10 or higher
2️⃣ Plyometric push-ups for 30 seconds
3️⃣ Sports specific skills while tired. Here we are stick handling πŸ’ a ball while moving over hurdles ------------------------------
Coaching commentary & singing 🎀 by Shea Pierre
@pierreseliteperformance @jacqgradish @spear_strength @coach_isaac.dell @coach_storey @nickoooter

Everyone - Athlete or Regular Joe - should read the post below @davidgoggins epitomizes #relentless & #undoordinarybeextraordinary #beyondmotivated -------------------------
#Repost @davidgoggins
・・・
Talent not required! Yes, there might be people that are smarter, faster, more athletic, come from a great home with a great family, etc. Don't let that or anything else get in your head and start to play games with your mind! A lot of us believe we need all of this, or most of it, to be successful in life. The truth is there are people who are more gifted then you. I figured out a way to catch up with gifted and talented people. It's not by saying that person is just better than you. Here's the answer. If the best is waking up at 5am to train, you wake up at 3am. If the best is working 12 hour days, you work 16. If the best is studying 6 hours a day you pull an all-nighter. Don't make excuses, find a way to make up the distance. Get out of your head and get in someone else's head. Work so hard that the very people you thought were so much better than you start to question their drive and commitment. Sometimes we stop fighting way too early because we think people are better than us, so we say why even try. Let me tell you something, people hate to see a person that continues to get up every time they get knocked down. Find something that keeps you going in the worst of times. Your brain is a muscle that needs to be stressed to grow! I don't like running so people ask me why do it then? Most people hate paying bills but you have too! Training is a bill I'm willing to pay everyday. I was tired of watching people do amazing things and thinking "they must be special people to do what they do." I realize there are no special people. How could I ever become better by avoiding the things at which I wasn't good? I wasn't good in school so I didn't go. I wasn't a good swimmer so I didn't swim. But I was looking to be great? I guess I was just hoping it would just happen if I thought about it enough. I didn't get a book on how to get out of your head. All I had to do was make the decision to not be mediocre anymore. How do you beat talent? Be willing to live in the grip of

In the final phase of the off-season hockey training program @theatccanada. The training goal now is power πŸ’₯, rate of force development & speed
------------------------------
1️⃣ Dynamic Effort Squats. We train in the 50% to 60% range of 1RM On this day we added bands. Sets of 2 reps
2️⃣ Plyometric On this day we did a combo. Depth jump to 1 leg ➑️ lateral bound ➑️ 2 leg long jump to a box
@pierreseliteperformance @jacqgradish @spear_strength @coach_isaac.dell @nickoooter

After working the entire body with compound movements all week the athletes ❀️ to have some Friday upper body fun @theatccanada -------------------
Push + pull + explosive/quick movement circuit
4 sets low reps heavy weight on 1️⃣ & 2️⃣ ......
1️⃣1 arm DB press
2️⃣Bent over Row with underhand grip
3️⃣Explosive or quick body weight movement.
@jacqgradish @pierreseliteperformance @spear_strength @coach_isaac.dell @nickoooter @coach_storey

This superset combo is a longtime staple @theatccanada πŸ‡¨πŸ‡¦ Great πŸ‘ for developing forearm & grip strength πŸ’ͺ and also quick hands πŸ’―Key is to just drop the BB and not toss it up Grip the DB with finger tips. A few sets for time and your arms are fried 😳 #gripitandripit

#everydayisgameday @theatccanada
Coach Shea Pierre putting our hockey πŸ’πŸ₯… athletes through game/chaos/reaction speed drills
All athletes need to be able to transfer their strength gains to performance on the playing field. Always work on improving athleticism πŸ’₯
Our pro's love ❀️ this part of the training session @jacqgradish @pierreseliteperformance @spear_strength @coach_isaac.dell @coach_storey @nickoooter

Working on acceleration out of the blocks or starting speed. This treadmill has no motor and we can adjust the resistance. The key to a fast start is
1️⃣strength - how much force can you exert into the ground/ice
2️⃣the first few strides must be long & powerful
The athletes do intervals of 3 sec to 5 sec
We also like to incorporate this in contrast training where the athletes will perform a set of squats/deadlifts etc then do an explosive start interval on the treadmill @theatccanada @jacqgradish @pierreseliteperformance @spear_strength @coach_isaac.dell @coach_storey @nickoooter

@theatccanada our athletes train 4x per week. Every session begins with a dynamic warmup followed by:
- #plyometrics 2x per week
- #speed both linear & game/chaos 2x
We then go to the strength portion of the training session
In this video coach Shea Pierre @pierreseliteperformance directs our pro hockey πŸ’πŸ₯… athletes through some reaction drills -----------------------------
@jacqgradish @spear_strength @coach_isaac.dell @coach_storey @nickoooter

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