TODAY’S TRAINING INSPIRATION:
CHARLIE HUDDY

Today’s Colin Timberlake Training Inspiration is a man who specialized, on possibly the greatest team ever assembled in professional sports, in the most hard-working and uncelebrated role available on the roster: the stay-at-home defenseman, charged with keeping pucks out of his own net while Wayne Gretzky, Mark Messier, Paul Coffey, Jari Kurri and Glenn Anderson skated their way into the Hall of Fame with their scoring exploits.

Today’s training inspiration: Charlie Huddy.

Huddy was no slouch himself when it came to the scoring game, putting 20 pucks in the net from the blueline in the 1982-83 season and earning a place as one of the best scoring defensemen that year. More importantly, however, he led the entire league in +/- with +62 (on the ice for 62 more even strength goals by his team than against his team).

This was one of the three consecutive seasons where he was +50 or better, and he would finish his career at +241, one of the all-time NHL leaders in the category.

In 1,017 games, Huddy scored 99 goals and 453 points, and was even better in the playoffs. In 1984-85, he had 20 points in his 18 playoff games, one of the league’s best playoff scorers – defenseman or forward.

In total, he had 85 points in 183 playoff games and won five Stanley Cups in a legendary seven-year-stretch with the Edmonton Oilers where he was one of the key pieces in the roster.

TODAY: SHOULDERS (3-3-3 Tempo, 90 Second Rests)
and CARDIO

TBD

10K RUN
- Relaxed Pace, Approx. 50 Minutes

TRAINING NOTES

Total Sets (Shoulders): TBD

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©2010 colintimberlake.com. All Rights Reserved.

TODAY’S TRAINING INSPIRATION:
MIKE VERNON

Today’s Colin Timberlake Training Inspiration is a man who, over 19 NHL seasons, established himself as one of the greatest goaltenders and pressure performers in league history.

Mike Vernon could invariable be counted upon to bring his best game when the stakes were the highest, and capitalized on his steel nerves to lead his team to two Stanley Cups and an additional two Finals appearances.

Winner of the 1996 Jennings Trophy (best team goals against average) and 1997 Conn Smythe Trophy (playoff MVP), Vernon played in 5 All-Star Games and led the NHL in wins in 1998-89, being barely edged out in a hotly contested ballot for the Vezina Trophy with the legendary Patrick Roy. The two goalies also met in the Stanley Cup Finals that year, with Vernon emerging victorious,

Vernon retired among the all-time leaders in most notable goaltending categories, with 781 career games, 385 wins, 92 ties, 27 shutouts and 19,921 shots faced (17,726 saves). Even more impressive are his 138 playoff games and 77 playoff wins.

TODAY: BICEPS (3-3-3 Tempo, 90 Second Rests)
and ABS (Fast Tempo, 60 Second Rests)

STANDING HAMMER DUMBBELL CURL (5 sets)
35 x 5
35 x 5
35 x 4
35 x 4
35 x 4

STANDING UNDERHAND DUMBBELL CURL (3 sets)
35 x 4
35 x 4
35 x 4

CRUNCHES (2 sets)
x 50
x 50

SINGLE STRAIGHT LEG RAISES (2 sets)
x 50
x 60

TRAINING NOTES

Total Sets (Biceps): 8
Total Sets (Abs): 4

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©2010 colintimberlake.com. All Rights Reserved.

TODAY’S TRAINING INSPIRATION:
ANDREW RAYCROFT

Today’s Colin Timberlake Training Inspiration is a man whose NHL career began with an enormous impact, but whose role on the team now is the role most of us face in our gym and fitness battles: training and practice.

Andrew Raycroft emerged into the NHL with the Boston Bruins in the 2000-01 season, but had played so few games that he was still a rookie in 2003-04, when he became the team’s starting goaltender and won the Calder Trophy as NHL rookie of the year by earning 29 victories, 3 shutouts and a 2.05 goals against average in 57 games.

Two years later, Raycroft would become one of the league’s biggest workhorse goalies, playing in 72 games for the Toronto Maple Leafs and setting a career high with 37 wins, placing him among the league leaders in the category.

After a brief stop in Colorado, Raycroft now finds himself the backup goaltender for the Vancouver Canucks, and in a supporting role to possibly the biggest workhorse goalie of them all, Roberto Luongo. On a team with Luongo, the backup plays 10 games per season if he is lucky, and that means his job is to step onto the ice after extended periods of time without real-game action.

It is thus up to Raycroft to find the focus to treat practices and training sessions with a level of intensity comparable to game play, if he is going to maintain the edge required to play at a high level and not show visible rust during the infrequent appearances as Luongo’s backup.

With a winning record so far, to go with a 2.39 goals against average and a .908 save percentage as a Vancouver Canuck, Raycroft’s focus is paying off and allowing him to contribute to the team and participate in one of the strongest goaltending tandems in the NHL.

TODAY: DAY OFF

Well, I guess it’s kind of fitting that on a training day where my inspiration was a backup goalie for Roberto Luongo (who plays virtually every game)…I took the day off from the gym…

TRAINING NOTES

Total Sets (Body): Zero

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©2010 colintimberlake.com. All Rights Reserved.

TODAY’S TRAINING INSPIRATION:
EARNIE SHAVERS

Today’s Colin Timberlake Training Inspiration is a man who, despite being known as “The Black Destroyer,” is today regrettably not that well known by those who aren’t avid boxing fans or historians.

Shavers fought during the golden era of boxing’s heavyweight division, and established himself as one of the greats of the time period by posting a stellar career record of 74-14-1 over 89 fights. He earned 68 of his 74 victories by knockout.

Shavers was known for pitting himself against the best of the best, and fighting competitively even against the greatest boxers in the history of the sport.

Shavers was anything but coddled on his way up. In only his third pro fight, he squared off against John Hudgins, a 25-fight veteran with a record of 13-9-3, and knocked him out in the first round.

Shavers would go on to earn victories over Ken Norton, Ali Haakim, Joe Bugner, Bernardo Mercado, Vincente Rondon, Elmo Tex Henderson, Howard Smith and Jimmy Ellis.

He also fought gamely against some of the true elite of all time, including Jerry Quarry and Ron Lyle, and went the distance with both Larry Holmes and Muhammad Ali.

TODAY: BACK (Fast Tempo, 90 Second Rests)

WIDE GRIP LAT PULLDOWNS (3 sets)
“15″ x 12
“15″ x 12
“15″ x 12

CLOSE GRIP UNDERHAND PULLDOWNS (3 sets)
“20″ x 6
“20″ x 5
“20″ x 5

CLOSE GRIP CABLE ROWS (3 sets)
“12″ x 12
“12″ x 12
“12″ x 12

SUPINE ROWS (3 sets)
Body x 10
Body x 12
Body x 12

TRAINING NOTES

Total Sets (Back): 12

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©2010 colintimberlake.com. All Rights Reserved.

TODAY’S TRAINING INSPIRATION:
BONECRUSHER SMITH

Today’s Colin Timberlake Training Inspiration is a man who established himself as one of the great heavyweights of the 1980s and 1990s. James “Bonecrusher” Smith was a perennial contender in his weight class (and one-time WBA heavyweight champion) and accumulated an impressive career record of 44-17-1 over 62 career fights.

Most impressively, he amassed this record while fighting some of the toughest competition on the planet.

Bonecrusher racked up victories over Frank Bruno, Mike Weaver and Tim Witherspoon.

He also lost but left nothing in the ring against some of the all-time greats, including Larry Holmes (twice), Tony Tubbs, Mike Tyson, Michael Moorer and Donovan “Razor” Ruddock.

Bonecrusher’s focus both in and out of the ring is of particular note, as he made history as the first ever heavyweight boxing champion with a university degree.

TODAY: BICEPS (3-3-3 Tempo, 90 Second Rests)
and CALVES (3-3-3 Tempo, 90 Second Rests)
and CARDIO

PREACHER HAMMER DUMBBELL CURLS (5 sets)
40 x 3
40 x 3
40 x 3
40 x 3
40 x 3

PREACHER UNDERHAND DUMBBELL CURLS (5 sets)
40 x 3
40 x 3
40 x 3
40 x 3
40 x 3

SEATED CALF RAISE (3 sets)
- 3-3-3 Tempo, 90 Second Rests
“20″ x 5
“20″ x 4
“20″ x 4

SEATED CALF RAISE (3 sets)
- Fast Tempo, 90 Second Rests
“15″ x 10
“15″ x 10
“15″ x 12

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
180 x 8
180 x 6
180 x 6
180 x 6
180 x 6

REVERSE CALF PRESS (DECLINE) (5 sets)
180 x 10
180 x 10
180 x 8
180 x 8
180 x 8

5K RUN
- Relaxed Pace, Untimed

10K RUN
- Relaxed Pace, Approx. 51 Minutes

TRAINING NOTES

Total Sets (Biceps): 10
Total Sets (Calves): 16

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©2010 colintimberlake.com. All Rights Reserved.

TODAY’S TRAINING INSPIRATION:
NOLAN BAUMGARTNER

Today’s Colin Timberlake Training Inspiration is a man who has, despite a good measure of talent and a record of good performance at the NHL level, spent the vast majority of his career embracing the Crash Davis-like role of mentoring up-and-comers at the minor league level.

Having played in parts of 10 NHL seasons, but with all but one of those seasons involving less than 20 appearances on the ice, Baumgartner was recently called up by the Vancouver Canucks from the AHL’s Manitoba Moose to bolster an injury-riddled blueline as the team pushes for the division championship down the stretch.

This has followed a strong minor league season for Baumgartner, where he just appeared in the AHL All-Star Game as captain of the Canadian All-Star Team for the league, and scored a goal in the game.

In the 2005-06 seaon with the Vancouver Canucks, Baumgartner appeared in 70 games and accumulate 34 points while going +11 on the season (on the ice for 11 more even strength goals for his team than against). Numbers like that, especially in today’s game with fewer and fewer scoring defensemen (especially who can be a plus-player to boot), will generally net a player a multi-year contract at the NHL level.

It earned Baumgartner a pink slip and only 13 games split between two different teams the next season, his last NHL icetime until big league injuries provided an opportunity to reward the man for his perseverance and dedication to the game. After years of mentoring prospects, Baumgartner is back in The Show.

In addition to his 132 NHL regular season games, Baumgartner has added 969 games in the minors and juniors, making him one of the most experienced active defensemen in professional hockey.

TODAY: CHEST (3-3-3 Tempo, 90 Second Rests)
and CARDIO

FLAT DUMBBELL FLYES (5 sets)
30 x 8
40 x 5
40 x 5
40 x 4
40 x 4

FLAT DUMBBELL PRESS (3 sets)
40 x 5
40 x 5
40 x 5

DECLINE DUMBBELL PRESS (3 sets)
40 x 5
40 x 5
40 x 5

INCLINE DUMBBELL PRESS (3 sets)
40 x 5
40 x 5
40 x 4

STATIONARY BIKE
- Resistance 10/25
30 Minutes / 12.14 Miles / 399 Cal

TRAINING NOTES

Total Sets (Chest): 14

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©2010 colintimberlake.com. All Rights Reserved.

TODAY’S TRAINING INSPIRATION:
ROBERTO DURAN

Today’s Colin Timberlake Training Inspiration is a man who lived one of the most prolific and outstanding boxing careers in the history of the sport.

By the time Roberto Duran retired in 2001, after having boxed professionally in five different decades, he had appeared in 119 fights and compiled a record of 103-16. He had 70 victories by knockout.

Duran was known as “Hands of Stone” and such a name was not given lightly in his case, as virtually all experts consider him among the very greatest boxers ever to step into the ring.

Duran was the world champion at lightweight, welterweight, light middleweight and middleweight during his career, and over the years he threw punches with the very best in the game. He squared off three times against Sugar Ray Leonard, and also faced Hector Camacho, Thomas Hearns and Marvin Hagler.

Duran’s training and athleticism are evident when he appears opposite Sylvester Stallone in Rocky II as “that little speedball,” a lightning-quick sparring partner that Rocky can’t catch in the ring.

TODAY: LEGS (3-3-3 Tempo, 90 Second Rests)

LEG PRESS (DECLINE) (5 sets)
270 x 6
270 x 6
270 x 6
270 x 6
270 x 5

SINGLE LEG SQUATS (3 sets) (per leg)
- Fast Tempo, 40 Second Rests
Body x 10
Body x 10
Body x 10

QUAD EXTENSIONS (5 sets)
90 x 6
90 x 5
90 x 5
90 x 5
90 x 4

SEATED HAMSTRING CURLS (5 sets)
70 x 8
90 x 5
90 x 4
70 x 6
70 x 5

TRAINING NOTES

Total Sets (Legs): 18

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©2010 colintimberlake.com. All Rights Reserved.

TODAY’S TRAINING INSPIRATION:
DON LEVER

Today’s Colin Timberlake Training Inspiration is a man who, for many years, held the Vancouver Canucks team record for the longest ironman consecutive games streak.

Don Lever played in over 400 straight games for Vancouver, after they drafted him 3rd overall in the 1972 NHL entry draft.

Years later, he would be barely passed by Trevor Linden and Brendan Morrison, both of whom were the NHL’s leading ironmen when they set their new team records.

Don Lever not only displayed a virtually unparalleled degree of durability and willingness to play through aches and pains, but also a high degree of leadership that, during his career, saw him named the team captain of both the Canucks and the New Jersey Devils.

Lever played in 15 seasons between 1972 and 1987, during which he broke the highly respected 1,000-game barrier, closing out his career with 1,020. During this stretch, he netted 313 goals and 680 points, making him a highly notable offensive contributor of his era, especially considering that he played most of his career with offensively challenged teams.

He played in the 1982 NHL All-Star Game and notched a career-high 38 goals in 1974-75.

As is often the case with players who display great leadership in their athletic career, Don Lever transitioned well to coaching. He was an assistant coach with the Buffalo Sabres for 12 years, and has also served several more years as an NHL assistant coach and an AHL head coach.

His coaching resume includes a 43-28 season with the Hamilton Bulldogs in 2006-07, where his team won the AHL championship.

TODAY: DAY OFF!

A brief little recuperation day…

TRAINING NOTES

Total Sets (Body): None

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©2010 colintimberlake.com. All Rights Reserved.

TODAY’S TRAINING INSPIRATION:
CRAIG RAMSAY

Today’s Colin Timberlake Training Inspiration is a man who achieved a great deal in the game of hockey, all while flying quite a bit under the radar.

Craig Ramsay showed incredible durability and the ability to fight through aches and injuries in putting together one of the longest ironman streaks of consecutive games in NHL history: 776.

He also achieved the feat of playing a long and successful career while remaining with a single team. Ramsey played all 1,070 of his NHL games over 14 seasons with the Buffalo Sabres.

Perhaps most impressively, he excelled in the critical but uncelebrated role of defensive forward, responsible for shutting down the opposition’s top scoring talent. One of the best in the game at his specialty, he was rewarded with the Frank J. Selke Trophy in 1985, given to the league’s best shut-down man.

He also earned a spot in the 1976 All-Star Game and, in addition to his defensive prowess, was a solid offensive contributor to the success of his team as well. Ramsay retired with impressive totals of 252 goals and 672 points. He also boasted one of the lowest career penalty minute totals ever for a career of such length, his mere 201 minutes indicating that he rarely put his team shorthanded.

In 1973-74, he actually played the entire season (78 games) without receiving a single penalty.

TODAY: CHEST (3-3-3 Tempo, 90 Second Rests)
and CARDIO

BENCH PRESS (5 sets)
- Fast Tempo, 60 Second Rests
135 x 12
245 x 3
225 x 4
225 x 3
225 x 3

FLAT DUMBBELL FLYES (3 sets)
30 x 6
40 x 5
40 x 4

PEC DECK (3 sets)
- Fast Tempo, 60 Second Rests
“10″ x 8
“10″ x 10
“10″ x 10

10K RUN
- Relaxed Pace, Approx 50 Minutes

TRAINING NOTES

Total Sets (Chest): 11

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©2010 colintimberlake.com. All Rights Reserved.

But it still kicks ass.

©2010 colintimberlake.com. All Rights Reserved.