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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:
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:
HOWIE MORENZ

Today’s Colin Timberlake Training Inspiration is a man who stands as one of the few hockey players from before the modern NHL era to emerge with his name unscathed as one of the undisputed all-time greats of the sport.

Howie Morenz played 14 seasons between 1923 and 1937, twice leading the league in points and once in both goals and assists.

In the 1929-30 season, he had one of the truly phenomenal performances in league history, scoring 40 goals (and 50 points) in a season that was only 44 games long.

In 550 career games, he would retired with 271 goals and 472 points, while winning three Stanley Cups with the Montreal Canadiens.

Prior to his time in the NHL, he was quite possibly the greatest player ever to grace the OHA. In 31 games over five seasons in the league, Morenz scored an unbelievable 75 goals and 113 points.

TODAY: CHEST (Fast Tempo, 60 Second Rests)

MACHINE CHEST PRESS (5 sets)
160 x 10
200 x 8
220 x 5
220 x 4
220 x 3

MACHINE FLYES (5 sets)
130 x 10
170 x 8
210 x 5
210 x 4
210 x 4

DOWNWARD CABLE FLYES (per arm) (5 sets)
22.5 kg x 10
27.5 kg x 10
32.5 kg x 6
32.5 kg x 6
32.5 kg x 5

TRAINING NOTES

Total Sets (Chest): 15

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TODAY’S TRAINING INSPIRATION:
GINO ODJICK

Today’s Colin Timberlake Training Inspiration is a man who was pretty close to being undisputed as the heavyweight king of the NHL during his physically impactful pro hockey career.

Gino Odjick was a man who played a hard brand of hockey, ready to give and take bare knuckles at a moment’s notice in defense of his teammates or to provide a momentum shift when needed.

Odjick played 12 seasons in the NHL from 1990 to 2002, with the majority of his noteworthy years with the Vancouver Canucks. In 1996-97, he led the NHL in penalty minutes with 371, one of the highest totals in league history.

Over the course of his 605 games, he became one of the all-time penalty minute leaders in league history, with his 2,567 minutes placing him presently at 17th on the all-time chart.

Four times he finished in the top four in the league for penalty minutes, and broke the 300-minute mark three times (and added 296 in his rookie season).

Furthermore, Odjick wasn’t a complete non-factor when it came to hockey skills. He notched 16 goals in the 1993-94 season, when he contributed to the Canucks’ Cinderella run to the Stanley Cup Finals.

He finished his career with 64 goals and 137 points, a very respectable total for a man whose job it was to sacrifice his face and knuckles and for the team.

TODAY: CHEST (Fast Tempo, 60 Second Rests)

BENCH PRESS (5 sets)
135 x 10
185 x 10
185 x 8
185 x 6
185 x 5

INCLINE MACHINE PRESS (PER ARM) (5 sets)
50 x 12
60 x 10
60 x 8
60 x 10
60 x 10

TRAINING NOTES

Total Sets (Chest): 10

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TODAY’S TRAINING INSPIRATION:
PEDRO RIZZO

Today’s Colin Timberlake Training Inspiration is a man who was one of the great heavyweights in the early era of the UFC and who holds a near-unmatched number of victories over former UFC champions.

Pedro Rizzo has defeated a laundry list of UFC champs, including Ken Shamrock, Josh Barnett, Mark Coleman, Dan Severn, Andrei Arlovski and Ricco Rodriguez.

His career record stands at 19-9, and he has remained relevant today with a recent three-fight winning streak over Shamrock, Gary Goodridge and Jeff Monson.

He also holds wins over Tra Telligman, Tsuyoshi Kohsaka and Tank Abbott, and is viewed as one of the best kickboxers ever to participate in MMA.

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

BENCH PRESS (5 sets)
135 x 12
225 x 4
225 x 3
225 x 2
225 x 2

PEC DECK (5 sets)
180 x 10
205 x 8
235 x 6
265 x 2
220 x 5

DOWNWARD CABLE FLYES (PER ARM) (3 sets)
27.5 kg x 10
27.5 kg x 10
27.5 kg x 10

MACHINE INCLINE PRESS (PER ARM) (3 sets)
65 x 10
65 x 8
65 x 6

TRAINING NOTES

Total Sets (Chest): 16

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TODAY’S TRAINING INSPIRATION:
CHARLES BRONSON

Today’s Colin Timberlake Training Inspiration is a man who may well be the most legitimate tough guy Hollywood has seen, and this quality (in conjunction with a strong fitness practice) propelled him to one of the most noteworthy careers of his era.

Charles Bronson was one of the first action heroes to truly bring advanced training and the resulting physique into play as an on-screen asset. Films such as Chato’s Land show Bronson to be decades ahead of the industry in terms of fitness and training.

This set the stage for Hollywood to continue raising the bar and the entrance of bodybuilder/actors such as Sylvester Stallone and Arnold Schwarzenegger.

It wouldn’t be a reach to assume he picked up some of his training habits in the military, where he enlisted and served during World War II.

Over the course of his career, he played major roles in some of Hollywood’s defining films, including Death Wish, The Magnificent Seven, and The Dirty Dozen.

It is no accident that he is remembered by many as the toughest guy in the history of Hollywood.

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

BENCH PRESS (5 sets)
135 x 12
225 x 3
185 x 8
185 x 6
185 x 6

PEC DECK FLYES (5 sets)
130 x 10
160 x 10
190 x 8
220 x 5
220 x 4

MACHINE INCLINE PRESS (PER ARM) (3 sets)
50 x 10
60 x 10
70 x 5

HANGING BENT LEG RAISES (3 sets)
x 14
x 10
x 10

5K RUN
- 24:20 (Moderately Challenging Pace)

TRAINING NOTES

Total Sets (Chest): 13

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TODAY’S TRAINING INSPIRATION:
JEFF BLATNICK

Today’s Colin Timberlake Training Inspiration is a man who is often remembered as one of the early commentators for the UFC.

However, some forget that what made Jeff Blatnick suitable and qualified for this role was his extensive wrestling experience, with his previous career as an amateur wrestler seeing him become a state champion, NCAA Division II national champion, and Olympic gold medalist in the super heavyweight division.

Even more remarkable than Blatnick’s gold medal at the Los Angeles games is the fact that he achieved this feat only two years after being diagnosed with cancer. His spleen and appendix were removed when he was diagnosed with Hodgkin’s lymphoma, and a spleen-less, post-radiation-treatment Blatnick arrived at the Olympics and put on the show of his life.

After establishing himself as a legend in Greco-Roman wrestling, Blatnick’s knowledge of martial arts and appetite for knowledge served him well as the UFC’s primary analyst. These qualities have also been essential in his later incarnation as a licensed MMA referee and judge with the New Jersey State Athletic Commission.

TODAY: ABS (Fast Tempo, 120 Second Rests)
and CHEST (Fast Tempo, 90 Second Rests)
and BACK (Fast Tempo, 90 Second Rests)
and CARDIO

CRUNCHES (5 sets)
x 80
x 70
x 60
x 60
x 60

SINGLE STRAIGHT LEG RAISES (3 sets)
x 50
x 60
x 50

BENCH PRESS (6 sets)
135 x 10
185 x 10
225 x 3
225 x 3
225 x 2
185 x 6

FLAT DUMBBELL FLYES (5 sets)
45 x 10
60 x 6
60 x 6
60 x 6
60 x 6

WIDE GRIP FRONT PULL-UPS (3 sets)
x 20
x 8
x 10

CLOSE PARALLEL GRIP PULL-UPS (3 sets)
x 10
x 8
x 10

CLOSE UNDERHAND GRIP PULL-UPS (3 sets)
x 10
x 8
x 7

SUPINE ROWS (3 sets)
x 8
x 10
x 8

CLOSE GRIP CABLE ROW (3 sets)
120 x 10
120 x 10
120 x 10

TRAINING NOTES

Total Sets (Abs): 8
Total Sets (Chest): 11
Total Sets (Back): 15

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TODAY’S TRAINING INSPIRATION:
BAS RUTTEN

Today’s Colin Timberlake Training Inspiration is a man who has done what very few have ever accomplished in the sport of mixed martial arts: retired on an impressive undefeated streak.

When Bas Rutten finally retired from MMA in 2006 with a record of 28-4-1, he was riding a 22-fight undefeated streak.

Sure, the judging in his 27th win (over Kevin Randleman to win the UFC heavyweight championship) is sometimes questioned. But even if you want to overturn that decision in your mind, the man still goes out with a 27-5-1 record and still racked up 20 fights in a row without a loss.

Rutten beat some of the best of his era: Tsuyoshi Kohsaka, Guy Mezger, Frank Shamrock (twice) and Maurice Smith.

He also not only held the UFC heavyweight championship, but the King of Pancrase title.

And despite being 45 years old and out of the sport for a while, Rutten appears to stay in fighting shape year-round. Furthermore, his commentary and his coaching work in the years following his fighting days show how much his success was due not only to dedicated physical training, but a methodical and studied approach to the fighting arts – the very same type of approach that will guarantee us success in our own training goals.

TODAY: CHEST (Fast Tempo, 60 Second Rests)

BENCH PRESS (5 sets)
135 x 15
225 x 5
225 x 3
185 x 9
185 x 7

FLAT DUMBBELL FLYES (5 sets)
45 x 12
60 x 8
60 x 6
60 x 6
60 x 4

INCLINE DUMBBELL PRESS (3 sets)
60 x 7
60 x 6
60 x 5

DOWNWARD CABLE FLYES (4 sets)
27.5 kg x 10
27.5 kg x 10
27.5 kg x 10
27.5 kg x 8

TRAINING NOTES

Total Sets (Chest): 17

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TODAY’S TRAINING INSPIRATION:
BRAD KOHLER

Today’s Colin Timberlake Training Inspiration is a man who, while still fighting at the age of 45 and after a nine-fight losing streak, has run his professional MMA record down to 11-13. He is, nonetheless, a man who has made his mark on the MMA highlight reels and done so while squaring off against some impressive competition.

Brad Kohler is best known for two things, the first being his monstrous physique, the result of tenacious training. The musculature may be better suited generally for professional bodybuilding over mixed martial arts, but his nonetheless served him well as an MMA journeyman.

The second way in which most MMA fans know Brad Kohler is via his highlight reel knockout of Steve Judson at UFC 22, where he finished the fight only 30 seconds into the first round.

Some will say that building up such muscle mass is liable to make Kohler effective for the first minute of a fight but likely to gas out shortly thereafter. However, one should note that the most impressive feature of his resume is a victory over Travis Fulton (the most experienced mixed martial artist of modern history). Moreover, this was Kohler’s pro debut.

And if anyone wanted to make any assumptions about Kohler’s endurance, he won the fight at the 52-minute and 24-second mark. Indeed, he came out the winner in one of the longest matches in American MMA history.

In his career, Kohler has not always emerged victorious, but he has gamely squared off against some of the best, including Renato Sobral, Tra Telligman and Dan Severn.

TODAY: CHEST (Fast Tempo, 60 Second Rests)

BENCH PRESS (5 sets)
135 x 12
225 x 4
205 x 6
185 x 8
185 x 6

FLAT DUMBBELL FLYES (5 sets)
45 x 10
65 x 6
65 x 5
65 x 5
65 x 4

INCLINE DUMBBELL PRESS (3 sets)
65 x 5
65 x 6
65 x 6

DECLINE MACHINE PRESS (per arm) (5 sets)
60 x 10
70 x 8
80 x 6
80 x 5
50 x 20

TRAINING NOTES

Total Sets (Chest): 18

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TODAY’S TRAINING INSPIRATION:
ROGER BANNISTER

Today’s Colin Timberlake Training Inspiration is a man who was one of the true pioneers in human performance, breaking one of the most insurmountable physical barriers in sports.

In 1954, Roger Bannister became the first person to run a mile in under four minutes, a feat that had long been considered impossible.

Upon achieving the previously unfathomable feat, its being proven a reality inspired numerous future athletes to achieve the four minute mile. Much like the 10-second hundred meter dash, and likely (one day) the two-hour marathon, once a single person crashes through that barrier, the rest of the world sees it is possible and actually begins to achieve it.

During Bannister’s legendary career, he won gold medals at the 1954 Commonwealth Games and the 1954 European Championships, in the 1 Mile and 1500 Metre events respectively. To this, he added a fourth place finish in the mile at the 1952 Olympics.

I will close today’s training inspiration with a quote from Roger Bannister himself: The man who can drive himself further once the effort gets painful is the man who will win.

TODAY: CHEST (Fast Tempo, 60 Second Rests)

BENCH PRESS (5 sets)
135 x 12
225 x 4
225 x 4
225 x 3
185 x 9

FLAT DUMBBELL FLYES (5 sets)
40 x 12
70 x 4
70 x 4
70 x 4
70 x 4

INCLINE DUMBBELL PRESS (5 sets)
40 x 12
70 x 6
70 x 5
70 x 4
70 x 5

DOWNWARD CABLE FLYES (per arm) (5 sets)
22.5 kg x 12
32.5 kg x 8
32.5 kg x 8
32.5 kg x 7
32.5 kg x 5

TRAINING NOTES

Total Sets (Chest): 20

INSPIRATIONAL CLIP

Here we get to see the man himself achieving one of the timeless feats in the history of sports.

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