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TODAY’S TRAINING INSPIRATION:
BRAD McCRIMMON

Today’s Colin Timberlake Training Inspiration is a man who, for 18 NHL seasons, excelled at one of the hardest-working and least celebrated roles in hockey: defensive defenseman.

On scoring-laden teams, it was Brad McCrimmon’s job to keep the puck out of his own net, and he did it with such success that he posted Hall-of-Fame consideration numbers in a career that many have regrettably forgotten.

Playing in 1,222 regular season games, and an addition 116 in the playoffs, McCrimmon put up very respectable scoring numbers from the blueline, even though these were a bonus that went above and beyond his role in the lineup.

With 403 regular season points, including 56 in 1985-86, McCrimmon was a scoring threat. But he was a defensive force. That same season, he became one of the few players in NHL history to have a +80 season, going +83 for the year (on the ice for 83 more even-strength goals scored by his team than against his team).

Two years later, he led the entire NHL with +48, and was +40 or better for five consecutive years, amassing a +444 career total (10th best in NHL history).

His strong play earned him the 1989 Stanley Cup with the Calgary Flames, an appearance in the 1988 All-Star Game and a selection to the 1988 2nd All-Star Team.

TODAY: CHEST (5-5-5 Tempo, 90 Second Rests)
and BACK (Fast Tempo, 40 Second Rests)

FLAT DUMBBELL FLYES (5 sets)
35 x 6
35 x 5
35 x 4
35 x 4
35 x 4

FLAT DUMBBELL PRESS (3 sets)
35 x 5
35 x 5
35 x 4

DECLINE MACHINE PRESS (per arm) (3 sets)
60 x 3
50 x 3
40 x 3

INCLINE MACHINE PRESS (per arm) (3 sets)
40 x 4
40 x 4
40 x 4

WIDE GRIP FRONT PULL-UPS (4 sets)
x 12
x 8
x 6
x 6

CLOSE PARALLEL GRIP PULL-UPS (4 sets)
x 10
x 8
x 6
x 5

SUPINE ROW (4 sets)
x 10
x 8
x 9
x 10

TRAINING NOTES

Total Sets (Chest): 14
Total Sets (Back): 12

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TODAY’S TRAINING INSPIRATION:
AL MacINNIS

Today’s Colin Timberlake Training Inspiration is a man who was blessed with an innate talent to blast pucks with unprecedented velocity from the blueline, earning himself a reputation as one of the greatest slapshot specialists in hockey history.

However, it is Al MacInnis’ work beyond his natural talents, focusing on a sound two-way game with an emphasis on strong defensive play, that contributed greatly to his capturing of the 1989 Conn Smythe Trophy as Playoff MVP, the 1999 Norris Trophy as the NHL’s best defenseman, 12 All-Star Game appearances, and seven post-season All-Star selections.

Perhaps most importantly, even more so than his quick induction into the Hockey Hall of Fame, was his central role in winning the 1989 Stanley Cup with the Calgary Flames.

In 1990-91, he became one of the few defensemen ever to score 100 points in a single season with 103, and when it was all said and done, he had amassed 340 goals and 1,274 points in 1,416 games over 23 seasons in the NHL, making him one of the most prolific defensemen to ever play the game.

He was even better in the playoffs, adding 160 points in 177 games.

TODAY: LEGS (5-5-5 Tempo, 90 Second Rests)

SEATED LEG PRESS (DECLINE MACHINE) (5 sets)
180 x 7
180 x 6
180 x 6
180 x 5
180 x 5

SEATED HAMSTRING CURL (5 sets)
50 x 10
70 x 6
70 x 5

TRAINING NOTES

Total Sets (Legs): 8

A nagging knee injury that has also been hampering my cardio training also interfered with and halted today’s weights, even though I tried to keep them light.

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TODAY’S TRAINING INSPIRATION:
JAROME IGINLA

Today’s Colin Timberlake Training Inspiration is a man who has established himself as, quite possibly, the best hockey player of today’s NHL and in the 2010 Winter Olympics, where he opened the tournament by scoring a hat trick for Team Canada.

Jarome Iginla plays with a rare combination of scoring prowess and physical aggression at such extreme levels that they have likely not been seen together since the days of Cam Neely, Mark Messier or Gordie Howe.

Having played his entire career to date with the Calgary Flames, Iginla led the team to the 2004 Stanley Cup Finals, going all the way to game seven against the Tampa Bay Lightning.

He has led the league in goals twice, including a 52-goal season in 2001-02, a year in which he also won the Art Ross Trophy as the league’s scoring champion with 96 points.

In 2003-04, he also led the NHL with 10 game winning goals.

He recently played in his 1,000th career game, placing him in a fairly exclusive club of super-veterans, and has managed to rack up 433 goals and 903 points in that span, placing him already in the top 100 all-time for both categories.

Perhaps most impressive is the intelligence with which he plays the game. Despite being one of the league’s notable physical forces, he has managed to keep his penalty minutes down to only 715 over his first 1,000 games, all the while playing an effective game of contact and intimidation.

TODAY: DAY OFF

A couple days off as a bookend between different training regimes and workout tempos.

TRAINING NOTES

Total Sets (Body): Zero

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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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TODAY’S TRAINING INSPIRATION:
TIM HUNTER

Today’s Colin Timberlake Training Inspiration is a man who established himself over a long career as one of the greatest tough guys in NHL history.

Tim Hunter played 16 NHL seasons with the Calgary Flames, Vancouver Canucks, San Jose Sharks and Quebec Nordiques. During this impressive run, he appeared in 815 games, scoring 62 goals and 138 points, while accumulating 3,142 minutes in penalties.

This total presently has him in 8th place on the league’s all-time list of penalty leaders.

More importantly, Hunter’s physical presence and willingness to put himself at risk contributed to a great deal of team success. Hunter appeared in three Stanley Cup Finals, twice with Calgary in 1986 and 1989, and later with Vancouver in 1994.

Hunter’s Calgary Flames went all the way and won the Stanley Cup in 1989.

Hunter also played in 132 playoff games, during which time he added another 426 minutes in penalties. He twice led the NHL in penalty minutes (1987 and 1989) and three more times was among the top four in the league.

Tim Hunter’s leadership and selfless style of play were recognized throughout the league, and he was twice his team’s nominee for the Bill Masterton Trophy, awarded each year to the player who most exemplifies perseverance and dedication to hockey.

TODAY: BACK (Fast Tempo, 60 Second Rests)

WIDE GRIP FRONT PULL-UPS (3 sets)
Body x 10
Body x 8
Body x 6

WIDE GRIP REAR PULL-UPS (3 sets)
Body x 8
Body x 10
Body x 6

CLOSE GRIP UNDERHAND PULL-UPS (3 sets)
Body x 8
Body x 8
Body x 6

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

BENT OVER DUMBBELL ROWS (3 sets)
50 x 10
50 x 10
50 x 10

TRAINING NOTES

Total Sets (Back): 15

Yikes! Under the weather! Barely made it through that light workout!

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TODAY’S TRAINING INSPIRATION:
THEOREN FLEURY

Today’s Colin Timberlake Training Inspiration is a legitimate candidate to be called the fiercest competitor in the history of professional sports.

Theoren Fleury had to be fierce and more if he was going to make it to the National Hockey League standing only 5′6″ tall. Fleury was the shortest man in the league during his playing days, but that did not stop him from being one of the best players in the entire league, and also one of the toughest.

By the time it was all said and done, Fleury had posted Hall of Fame numbers, with 1,088 career points in 1,048 games. But just as impressively, for a man of his stature, he retired as one of the league’s all time penalty minute leaders with 1,840, a testament to his physical play.

He played in seven All Star Games, won the Stanley Cup in 1989, retired as the career scoring leader of the Calgary Flames, and won gold medals at both the Olympics and the World Junior Championships.

All of this from a man who was drafted 166th overall due to his diminutive size, and who was also diagnosed with Crohn’s disease relatively early in his playing career.

TODAY: BACK (Fast Tempo, 60 Second Rests)
and CALVES (3-3-3 Tempo, 90 Second Rests)

WIDE GRIP REAR PULL-UPS (3 sets)
Body x 15
Body x 7
Body x 7

UNDERHAND CLOSE GRIP PULL-UPS (3 sets)
Body x 11
Body x 8
Body x 6

WIDE GRIP FORWARD PULL-UPS (3 sets)
Body x 8
Body x 7
Body x 7

SUPINE ROW (3 sets)
Body x 12
Body x 10
Body x 8

CLOSE GRIP MACHINE PULLDOWNS (3 sets)
- 3-3-3 Tempo, 90 Second Rests
150 x 6
200 x 4
250 x 3

CLOSE GRIP SHRUGGING SEATED CABLE ROW (3 sets)
120 x 10
140 x 10
160 x 7

BACK EXTENSIONS (1 set)
- 3-3-3 Tempo
Torso x 10

SEATED CALF RAISE (5 sets)
225 x 10
315 x 5
315 x 5
360 x 3
360 x 3 / 270 x 2 / 180 x 2

STRAIGHT LEG CALF PRESS (INCLINE MACHINE) (5 sets)
80 x 9
100 x 6
120 x 4
140 x 3
160 x 2 / 100 x 3

TRAINING NOTES

Total Sets (Back): 19
Total Sets (Calves): 10

Tri-Setted the three variations of pull-ups with 60 seconds of rest between each set.

I ran out of time on the calves workout but I can do my tibialis anterior stuff on another day.

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