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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:
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:
RAY BOURQUE

Today’s Colin Timberlake Training Inspiration is a man whose tireless work ethic and study of the game earned him not only a place in the Hockey Hall of Fame, but a place in history as the league’s all time leader in goals, assists and points by a defenseman.

Ray Bourque broke into the league by winning the Calder Trophy as the NHL Rookie of the Year in 1979-80, then followed up his inaugural season with a degree of consistency rarely seen in the league.

In his 22 seasons, he never had less than 40 points, and had 50 or more in 20 of them. From the blueline, he had 80+ points in ten of his seasons and finished his career with a remarkable 410 goals, 1169 assists and 1579 points.

His playoff numbers were just as good: 41 goals and 180 points in 214 games, with a Stanley Cup victory in 2001, his final season. He won five Norris Trophies as the NHL’s best defenseman and played in 19 All-Star Games.

After trailing just behind the great Paul Coffey on the career scoring list for defensemen, Bourque’s consistency from year to year allowed him to overtake Coffey in the late stages and retire as the all-time leader among blueliners.

TODAY: ABS (Fast Tempo, 60 Second Rests)

CRUNCHES (3 sets)
x 80
x 60
x 60

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

TRAINING NOTES

Total Sets (Abs): 6

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TODAY’S TRAINING INSPIRATION:
JOE SAKIC

Today’s Colin Timberlake Training Inspiration is a man who will undoubtedly go down with the likes of Steve Yzerman and Wayne Gretzky as one of the hardest workers and greatest leaders in hockey history.

Joe Sakic announced his retirement today, ending an illustrious 20-year career that saw him achieve virtually everything that is possible in the game, all of it due not only to a rare gift of talent, but to a tireless work ethic.

His accomplishments are too numerous to list in their entirety, but Sakic retires as the sixth all-time leading scorer in NHL history with 1679 points. He is one of only a few players ever to get 1,000 assists, with a total of 1036 (7th all time).

Twelve All-Star Games. Two Stanley Cups. Six 100-point seasons. Post-season 1st All-Star Team three times. League MVP in 2001. Playoff MVP in 1996.

He also retires as one of the league’s all-time great postseason pressure performers, with 188 points, placing him at 7th on the list, even ahead of playoff legends like Bryan Trottier, Steve Yzerman, Mario Lemieux and Ray Bourque. In fact, he is the league’s 2nd all-time leading playoff scorer among players who were not part of the 1980s Edmonton Oilers dynasty, behind only Brett Hull.

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

SEATED CALF RAISE (5 sets)
225 x 8
270 x 6
315 x 4
360 x 3
360 x 3 / 270 x 2 / 180 x 2

STRAIGHT LEG CALF PRESS (INCLINE MACHINE) (5 sets)
80 x 8
100 x 6
120 x 4
140 x 4
160 x 3 / 100 x 3

REVERSE CALF PRESS (INCLINE MACHINE) (5 sets)
100 x 8
120 x 6
140 x 5
160 x 4
180 x 3 / 100 x 5

TRAINING NOTES

Total Sets (Calves): 15

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