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TODAY’S TRAINING INSPIRATION:
NATHAN JONES

Today’s Colin Timberlake Training Inspiration is a man who, like yesterday’s inspiration Terry Crews, has capitalized on bodybuilding to become a successful film actor.

Nathan Jones has used his imposing physique to secure roles in Troy, The Condemned, Ong Bak and Fearless, among several other films.

His physique has allowed him, for example, to portray a near-indestructible warrior that strikes fear into the hearts of all opponents on the battlefield (Troy) and a 19th Century American wrestling champion (Fearless).

His acquiring roles in such films is attributable as well to his martial arts training, and he has gone as far as to compete professionally in Japan’s mixed martial arts scene.

Oh yeah, and he also earned a place in WWE for a while.

TODAY: LEGS and CALVES (Fast Tempo, 60 Second Rests)

LEG PRESS (DECLINE MACHINE) (5 sets)
450 x 10
450 x 12
450 x 12
450 x 12
450 x 12

SINGLE LEG SQUATS (per leg) (3 sets)
x 10
x 10
x 10

SEATED HAMSTRING CURLS (5 sets)
100 x 12
140 x 10
140 x 10
140 x 6
120 x 10

QUAD EXTENSIONS (5 sets)
140 x 10
200 x 10
240 x 8
240 x 8
240 x 6

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
270 x 12
270 x 10
270 x 12
270 x 12
270 x 12

REVERSE CALF PRESS (DECLINE) (5 sets)
270 x 6
270 x 6
270 x 5
270 x 5
270 x 5

SEATED CALF RAISE (5 sets)
100 x 12
100 x 12
100 x 10
100 x 10
100 x 6

TRAINING NOTES

Total Sets (Legs): 18
Total Sets (Calves): 15

INSPIRATIONAL CLIP

And here we get to see a fan-made tribute of the big man in action.

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TODAY’S TRAINING INSPIRATION:
CLINT BENEDICT

Today’s Colin Timberlake Training Inspiration is a man whose goaltending during the formative years of the National Hockey League was legendary and possibly unrivaled. However, today the annual award given for the best goaltender in the league is named after Georges Vezina, one of his stellar contemporaries, and so Clint Benedict has been largely forgotten in the many decades since.

Such should not be the case.

Benedict played 13 seasons in the NHL between 1917 and 1930, and led the league in games played for nine of them. He led the league in wins for six consecutive campaigns and retired with 190-143-28 back in an era when seasons could be as short as 18 games.

Six times he led the league in goals against average and seven times in shutouts, twice posting eleven or more in a season. In 1926-27 for the Montreal Maroons, Benedict played in 43 games and recorded 13 shutouts, meaning pretty much that every fourth time he stepped on the ice, his team would not allow a single goal. His 57 career shutouts still have him among the top 20 in league history despite the brief length of the seasons in which he played.

He backstopped his teams to three Stanley Cups Furthermore, while Jacques Plante is credited as the first goaltender to regularly wear a face mask during game play, the very first time this innovation was used was February 20, 1930…by Clint Benedict.

TODAY: CHEST (Fast Tempo, 60 Second Rests)
and CALVES (Fast Tempo, 60 Second Rests)
and ABS (Fast Tempo, 60 Second Rests)

FLAT DUMBBELL PRESS (5 sets)
60 x 12
100 x 5
100 x 3
80 x 10
80 x 8

FLAT DUMBBELL FLYES (5 sets)
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

INCLINE DUMBBELL PRESS (5 sets)
60 x 8
60 x 7
60 x 7
60 x 7
60 x 7

DOWNWARD CABLE FLYES (per arm) (5 sets)
60 x 8
60 x 6
60 x 6
60 x 5
60 x 6

SEATED CALF RAISE (5 sets)
120 x 15
120 x 13
120 x 10
120 x 10
120 x 10

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
180 x 20
180 x 20
180 x 15
180 x 20
180 x 15

REVERSE LEG CALF PRESS (DECLINE) (5 sets)
180 x 15
180 x 15
180 x 12
180 x 12
180 x 12

HANGING BENT LEG RAISE (5 sets)
x 16
x 16
x 16
x 16
x 16

HANGING BENT LEG OBLIQUE RAISE (2 sets)
x 12
x 12

BACK EXTENSIONS (3 sets)
x 40
x 30
x 30

TRAINING NOTES

Total Sets (Chest): 20
Total Sets (Calves): 15
Total Sets (Abs): 7
Total Sets (Other): 3

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TODAY’S TRAINING INSPIRATION:
MARC CRAWFORD

Today’s Colin Timberlake Training Inspiration is a man who illustrates how phenomenal work ethic as opposed to phenomenal talent can crate a stronger foundation for success throughout life.

Marc Crawford was born a talented hockey player, but just barely talented enough to make it to the NHL if he continually gave it 100% of his effort, at all times.

During his six NHL seasons with the Vancouver Canucks (from 1981 to 1987) he earned the nickname “747” for the frequency with which he flew between the big league team and its minor league affiliate, the Fredericton Express.

Crawford would only play in 176 NHL games, scoring 19 goals and 50 points, while playing 519 junior and minor league games and recording almost a point per game at that level.

He would retire as a player in 1989 after a respectable but ordinary career. As is often the case with players who get by one their study of the game and their will to work, he would come back as a phenomenal coach.

He worked his way up through the coaching ranks, through the juniors and the minors, and become head coach of the NHL’s Quebec Nordiques in 1994. At the end of the 1994-95 season, he became the youngest man ever to win the Jack Adams Award as the NHL coach of the year.

The next season, he led the team (now the Colorado Avalanche after relocating from Quebec) to a Stanley Cup victory, with the knowledge of the game he had acquired through his tireless work allowing him to achieve behind the bench what he had not been able to on the ice.

He has since gone on to accumulate one of the best career coaching records in league history, and he continues to build upon his numbers.

Before becoming the head coach of the Dallas Stars for the 2009-10 season, he had coached 987 NHL games, posting 470 wins against 361 losses (with 100 ties and 52 overtime losses). He has also added an impressive 43 playoff wins…and counting.

TODAY: LEGS (Fast Tempo, 60 Second Rests)
and CALVES (Fast Tempo, 60 Second Rests)

SINGLE LEG SQUATS (3 sets)
x 10
x 10
x 10

BALANCE BOARD SQUATS (3 sets)
90 x 10
90 x 10
90 x 10

SEATED HAMSTRING CURLS (5 sets)
90 x 12
130 x 10
150 x 10
170 x 7
170 x 7

SEATED CALF RAISE (5 sets)
120 x 10
150 x 10
150 x 10
150 x 10
150 x 10

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
180 x 20
180 x 20
180 x 20
180 x 20
180 x 20

REVERSE CALF PRESS (DECLINE) (5 sets)
180 x 20
180 x 20
180 x 15
180 x 10
180 x 10

TRAINING NOTES

Total Sets (Legs): 11
Total Sets (Calves): 15

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TODAY’S TRAINING INSPIRATION:
KEN DANEYKO

Today’s Colin Timberlake Training Inspiration is a man who achieved a great deal in the sport of hockey, despite facing and overcoming an enormous handicap.

Ken Daneyko achieved the rare modern feat of playing a long career while suiting up for only one team, and logged a phenomenal 1,283 games, all with the New Jersey Devils.

He also added 175 playoff games, en route to three Stanley Cups, and was honored by the Devils by having his #3 jersey retired and raised to the rafters.

His 2,519 penalty minutes over his career place him 20th on the all-time list, a testament to his gritty and determined style of play, while as of this writing, he sits at 51st place in NHL history for career games.

Despite a long tenure as one of the league’s top defensive defenseman, Daneyko may be best remembered for a long battle with alcoholism during his career, one that he eventually won and brought to public light.

After checking himself into reha, recovering from his addiction and returning to the game as a sober man, Daneyko was awarded the 2000 Bill Masterton Trophy, given each year to the NHL player who best exemplifies perseverance and dedication to hockey.

TODAY: CHEST (Fast Tempo, 60 Second Rests)
and CALVES (Fast Tempo, 60 Second Rests)

MACHINE CHEST PRESS (5 sets)
150 x 12
210 x 7
230 x 3
230 x 2
190 x 5

PEC DECK (5 sets)
110 x 15
170 x 10
210 x 4
210 x 6
210 x 6

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
270 x 12
270 x 12
270 x 12
270 x 12
270 x 12

REVERSE CALF PRESS (DECLINE) (5 sets)
270 x 6
270 x 6
270 x 6
270 x 5
270 x 6

SEATED CALF RAISE (5 sets)
90 x 15
90 x 10
90 x 10
90 x 10
90 x 10

TRAINING NOTES

Total Sets (Chest): 10
Total Sets (Calves): 15

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TODAY’S TRAINING INSPIRATION:
TURK BRODA

Today’s Colin Timberlake Training Inspiration is a man who excelled at NHL goaltending when it was one of the most hazardous professions on the planet.

Turk Broda was arguably the best goaltender in the NHL when he played from 1936 to 1952, an era when goalies wore minimal padding an no face masks. Such was the dedication of these men to their profession and to competition that they would frequently exit games with gashed up and disfigured faces from errant pucks and sticks, only to return to their place between the pipes soon thereafter with partly healed wounds but an insistence on victory that outweighed well, what seems now to be common sense.

We have spoken of pushing through the pain barrier on many occasions in our training, and on many occasions, men such as Turk Broda frequently left the pain barrier in their rear view mirrors on the road to victory…and in Turk’s case, the Hall of Fame.

Broda led all NHL goalies in games played for 8 of his 14 seasons. Twice he led the league in victories (ten times in the top three), twice in ties and twice in both goals against average and shutouts (including nine shutouts in 1949-50).

He would finish his career with stellar numbers: 302 wins, 62 shutouts, a 2.53 career goals against average, 101 ties, and 629 games played.

And he was even better in the playoffs with 60 victories in 101 games, 13 shutouts and five Stanley Cups. He won the Vezina Trophy as the league’s greatest goaltender in both 1941 and 1948, and played in four All-Star Games. Despite over 50 years having passed since his retirement, today he still stands 15th in NHL history in career shutouts and 23rd in career wins.

TODAY: CALVES (Fast Tempo, 60 Second Rests)
and ABS (Fast Tempo, 60 Second Rests)

SEATED CALF RAISE (5 sets)
115 x 15
115 x 20
115 x 18
115 x 14
115 x 14

STRAIGHT LEG CALF PRESS (5 sets)
270 x 20
270 x 20
270 x 20
270 x 20
270 x 20

REVERSE CALF PRESS (5 sets)
270 x 8
270 x 6
270 x 8
270 x 10
270 x 6

HANGING BENT LEG RAISE (5 sets)
x 20
x 20
x 15
x 20
x 20

HANGING BENT LEG OBLIQUE RAISE (5 sets)
x 16
x 12
x 12
x 10
x 10

TRAINING NOTES

Total Sets (Calves): 15
Total Sets (Abs): 10

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TODAY’S TRAINING INSPIRATION:
JOHN TONELLI

Today’s Colin Timberlake Training Inspiration is a man who has not received the recognition afforded to Mike Bossy, Billy Smith, Bryan Trottier and Denis Potvin, but who was nonetheless an integral member of their Stanley Cup winning teams.

John Tonelli was a two-time 2nd Team All-Star with the New York Islanders (1982 and 1985), scoring 93 and 100 points in those two seasons.

He was a member of the Islanders dynasty, contributing to each of their four straight Stanley Cups, and proved even further that he was stellar under pressure when he participated in the 1984 Canada Cup tournament and was named the tournament MVP.

This latter achievement is all the more impressive when one considers that the tournament featured players such as Wayne Gretzky, Ray Bourque, Mark Messier, Paul Coffey and Steve Yzerman.

Tonelli played 1,028 regular season NHL games, scoring 325 goals and 836 points. In the playoffs he would add another 40 goals and 115 points.

TODAY: LEGS (Fast Tempo, 60 Second Rests)
and CALVES (Fast Tempo, 60 Second Rests)

DECLINE LEG PRESS (5 sets)
360 x 12
450 x 12
540 x 10
630 x 10
720 x 6

SINGLE LEG SQUATS (per leg) (3 sets)
x 10
x 10
x 10

SEATED HAMSTRING CURLS (5 sets)
100 x 15
120 x 10
120 x 10
120 x 10
120 x 10

SEATED CALF RAISE (5 sets)
90 x 30
90 x 25
90 x 20
90 x 20
90 x 20

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
250 x 30
250 x 20
250 x 20
250 x 15
250 x 15

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

TRAINING NOTES

Total Sets (Legs): 13
Total Sets (Calves): 15

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TODAY’S TRAINING INSPIRATION:
ANDRES ESCOBAR

Today’s Colin Timberlake Training Inspiration is a man who was murdered at the age of 27 but not before he had altered the landscape of soccer in South America.

The story of Andres Escobar was covered in the ESPN documentary The Two Escobars, which sets the rise of Andres and Colombian soccer against the Pablo Escobar-controlled drug cartel that funded much of the country’s success on the field.

Known as The Gentleman of the Field, however, the moral quality of Andres Escobar was not questioned, and as team captain, he played a key role in providing the leadership that saw Colombian soccer rise to an unprecedented level of success on the field.

Though he is largely remembered for an incident in which he scored on his own net at the 1994 World Cup, Escobar was one of the world’s premier players and it is to his credit that he played in that dubious game despite having received death threats immediately prior to the match (delivered directly to the television in his hotel room).

TODAY: SHOULDERS (Fast Tempo, 60 Second Rests)
and CALVES (Fast Tempo, 60 Second Rests)
and HALF MARATHON

ARNOLD DUMBBELL PRESS (5 sets)
50 x 10
50 x 8
50 x 8
50 x 7
50 x 5

DUMBBELL LATERAL RAISE (5 sets)
25 x 8
25 x 7
25 x 6
25 x 5
25 x 6

DUMBBELL FORWARD RAISE (5 sets)
25 x 8
25 x 8
25 x 7
25 x 8
25 x 7

REAR DELT FLYES (PEC DECK) (5 sets)
100 x 15
145 x 10
160 x 10
160 x 8
160 x 8

SEATED CALF RAISE (5 sets)
100 x 20
145 x 7
145 x 5
145 x 7
145 x 7

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
270 x 15
270 x 15
270 x 15
270 x 15
270 x 15

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

HALF MARATHON
- 13.1 Miles / 1:54:30
- Mile 1: 8:13
- Mile 2: 8:45
- Mile 3: 8:50
- Mile 4: 9:01
- Mile 5: 8:44
- Mile 6: 8:45
- Mile 7: 9:04
- Mile 8: 9:07
- Mile 9: 9:00
- Mile 10: 8:49
- Mile 11: 8:49
- Mile 12: 8:18
- Mile 13: 8:12

TRAINING NOTES

Total Sets (Shoulders): 20
Total Sets (Calves): 15

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TODAY’S TRAINING INSPIRATION:
ROB BLAKE

Today’s Colin Timberlake Training Inspiration is a man who, at the age of 40, just announced his retirement from the NHL.

Rob Blake was a force on the ice during each his 20 NHL seasons, and in his final year, captained the San Jose Sharks to the best regular season record in the Western Conference.

He won the Norris Trophy as the league’s best defenseman in 1998 with the Los Angeles Kings, and played in 7 All-Star Games. He also played a key role in winning the 2001 Stanley Cup with the Colorado Avalanche.

In 1,270 career games, Blake scored 240 goals and 777 points, placing him among the all-time leaders for defensemen.

TODAY: CALVES (Fast Tempo, 60 Second Rests)

SEATED CALF RAISE (6 sets)
100 x 20
125 x 15
125 x 15
125 x 12
125 x 13
125 x 12

REVERSE CALF PRESS (DECLINE) (5 sets)
270 x 10
270 x 8
270 x 8
270 x 7
270 x 8

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
270 x 20
270 x 20
270 x 20
270 x 20
270 x 20

BACK EXTENSIONS (3 sets)
x 50
x 25
x 25

TRAINING NOTES

Total Sets (Calves): 16
Total Sets (Other): 3

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TODAY’S TRAINING INSPIRATION:
ROBERTO CANESSA

Today’s Colin Timberlake Training Inspiration is a man whose resourcefulness and sheer power of will allowed him to survive one of the most harrowing experiences in recent human history, and also to help save the lives of many of his companions.

Roberto Canessa was a rugby-playing medical student when Uruguayan Air Force Flight 571 crashed in the Andes Mountains, tearing the plane apart and killing most of the passengers but leaving several alive, freezing and starving.

The experience of Canessa and his rugby teammates was documented in the motion picture Alive, and the incident became known as the Miracle in the Andes.

Canessa was responsible for not only tending the wounds of other injured survivors, but for providing a large component of the leadership core that kept the group alive.

When the world gave up the search for survivors and presumed everyone to be dead, Canessa and friend Nando Parrado began a journey through the mountains on foot. It had been 60 days surrounded by nothing but snow, with so little to eat that the entire group had been forced to eat flesh from those killed in the plane crash.

The film Alive shows Canessa (Josh Hamilton) and Parrado (Ethan Hawke) on their trek through and over the mountains in search of civilization. But one thing the movie fails to get across is the extent and length of this journey. On screen it seems like a couple of days. In reality, the two men trudged through the snow and over mountains for twelve straight days before they finally made their way to habitable surroundings and were able to summon help for the remaining survivors.

Now that is endurance.

TODAY: CALVES (Fast Tempo, 60 Second Rests)
and SHOULDERS (Fast Tempo, 60 Second Rests)
and 5.0 MILE RUN

SEATED CALF RAISE (6 sets)
100 x 25
100 x 20
125 x 12
125 x 13
125 x 10
100 x 16

REVERSE CALF PRESS (DECLINE) (5 sets)
180 x 12
180 x 12
180 x 15
180 x 12
180 x 12

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
180 x 20
180 x 30
180 x 25
180 x 25
180 x 25

MACHINE SHOULDER PRESS (5 sets)
65 x 15
100 x 10
120 x 5
120 x 3
100 x 6

DUMBBELL LATERAL RAISE (5 sets)
25 x 8
25 x 8
25 x 8
25 x 6
25 x 6

5.0 MILE RUN
- 41:15
1st Mile: 7:40
2nd Mile: 8:10
3rd Mile: 8:18
4th Mile: 8:45
5th Mile: 8:20

TRAINING NOTES

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

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TODAY’S TRAINING INSPIRATION:
RUDOLF VRBA

Today’s Colin Timberlake Training Inspiration is a man who, despite his lowly position as a prisoner of Auschwitz, played an influential role in the course of World War II.

Rudolf Vrba escaped from the Auschwitz death camp at the age of 19, along with his friend Alfred Wetzler, and they took with them a firsthand account of the horrors that occurred within the walls of the extermination facility. Indeed, publicizing the Holocaust and prevent further deaths was a primary motivator in their escape plans.

The two put together a document which came to be known as the Vrba-Wetzler Report, one of three papers that together made up the Auschwitz Protocols, which served to inform the public and the heads of foreign governments of the atrocities that occurred during the Holocaust.

Up to this point, beyond the walls of the death camps, the incidents transpiring within were nothing but swirling and largely unsubstantiated rumors.

And the manner in which Vrba and Wetzler made their escapes and lived to testify about the camps was nothing short of spectacular. Knowing that the Nazis searched for escapees for three days before calling off the dogs, the two of them hollowed out a small area in a large pile of firewood just on the edge of the camp. They hid there, amid the guards, for three full days as the search continued, and the moment the Germans relaxed the search, they sprang for freedom.

Vrba defied the odds and Nazi policy, surviving until 2006, by which time he was in his 80s and had earned a doctorate degree in chemistry and biology.

TODAY: BACK (Fast Tempo, 60 Second Rests)
and CALVES (Fast Tempo, 60 Second Rests)
and HALF MARATHON

WIDE GRIP FRONT PULL-UPS (5 sets)
x 15
x 10
x 10
x 10
x 8

CLOSE PARALLEL GRIP PULL-UPS (5 sets)
x 8
x 8
x 9
x 8
x 8

CLOSE GRIP CABLE ROWS (5 sets)
60 kg x 12
60 kg x 12
70 kg x 10
70 kg x 10
70 kg x 8

BACK EXTENSIONS (5 sets)
x 25
x 25
x 25
x 25
x 25

SEATED CALF RAISE (5 sets)
90 x 25
115 x 20
115 x 18
115 x 16
115 x 15

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

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
225 x 25
225 x 25
225 x 20
225 x 22
225 x 20

HALF MARATHON
13.1 Miles / 2:02:34

TRAINING NOTES

Total Sets (Back): 20
Total Sets (Calves): 15

Well, you can’t pay tribute to a man like Rudolf Vrba without testing your will, even if it is in a relatively insignificant manner in the big picture. Today, it was a half marathon, and one I didn’t really want to finish…but I did.

This was my slowest half marathon ever, but at the same time it was the shortest break ever between two half marathons, so that was a bit of a minor achievement.

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