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TODAY’S TRAINING INSPIRATION:
BOB PROBERT

Today’s Colin Timberlake Training Inspiration is a man who died suddenly this week at the age of 45, surprising the hockey world.

When Bob Probert passed away from an apparent heart attack, the game of hockey lost one of the toughest and most aggressive men to ever play the game.

Probert was not selected until the 46th pick of the 1983 entry draft, but his play on the ice would have warranted a much earlier selection.

Like players such as Tiger Williams, Rick Tocchet and Dale Hunter, Probert combined elite fighting and enforcing abilities with a strong measure of skilled play.

He led the NHL with 398 penalty minutes in 1987-88 and had nine seasons with 200 or more (six seasons in the league’s top ten). In the same season he had 398 penalty minutes, however, he also scored 29 goals and 62 points. Proving that this was not a fluke, he added another 20 goals in 1991-92 and 19 in 1995-96.

When Probert retired after 16 seasons in the league, he had accumulated 163 goals, 384 points and 3,300 penalty minutes (5th most in NHL history) in 935 games. He would add 16 goals, 48 points and 274 penalty minutes in 81 playoff games.

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

TREADMILL
- 1.50 Miles/ 12:00

TRAINING NOTES

Total Sets (TBD): TBD

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TODAY’S TRAINING INSPIRATION:
WILLIE HUBER

Today’s Colin Timberlake Training Inspiration is a man who unfortunately passed away this June, at the far-too-young age of 52.

Willie Huber was drafted 9th overall by the Detroit Red Wings in the 1978 NHL entry draft.

In the pre-Yzerman era where the team was known as the Dead Wings, Huber was one of the brighter spots for the team in the early 1980s, earning a spot in the 1983 All-Star Game in the midst of a four-season run with Detroit where he scored at least 14 goals and 40 points each year.

Huber went on to play for the New York Rangers, Philadelphia Flyers and Vancouver Canucks, winding up his career with 104 goals 321 points in 655 career games.

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

SINGLE LEG SQUATS (5 sets)
Body x 12
Body x 12
Body x 12
Body x 10
Body x 10

SINGLE LEG CALF-RAISES (5 sets)
Body x 20
Body x 12
Body x 15
Body x 15
Body x 15

TRAINING NOTES

Total Sets (Legs): 5
Total Sets (Calves): 5

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TODAY’S TRAINING INSPIRATION:
DINO CICCARELLI

Today’s Colin Timberlake Training Inspiration is a man who has the honor of being the only male hockey player in this year’s class of Hockey Hall of Fame inductees.

Along with female pioneers and stars Angela James and Cammi Granato, the league is recognizing Dino Ciccarelli with a long overdue entrance pass to the Hall.

Ciccarelli was a league scoring star with both the Minnesota North Stars, Detroit Red Wings and Washington Capitals, the latter stint occurring when he was traded for fellow Hall of Famer Mike Gartner.

Ciccarelli played in four All-Star Games and enjoyed two 100-point seasons and ten 70-point seasons in his 19 years in the league.

In the end, Dino played in 1,232 games and scored 1,200 points. He is one of only 18 players in NHL history to score 600 goals in a career.

TODAY: CARDIO

TREADMILL
- 5.0 Miles / Approx. 43 Minutes

TRAINING NOTES

Total Sets (Body): Zero

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TODAY’S TRAINING INSPIRATION:
PAUL COFFEY

Today’s Colin Timberlake Training Inspiration is a man who not only achieved things no defenseman had ever done in NHL history, but whose love for the game and competition meant he had to practically be dragged kicking and screaming from the ice to end his career.

Some lament that the career of a player as great as Paul Coffey ended with him being traded from team to team and eventually being a healthy scratch from his team’s lineup. Ultimately, he only retired when he was sent to the minors and cleared waivers.

But such a series of events only testifies to the man’s love for competition and desire to do what he loved: play NHL hockey for as long as he possibly could.

Coffey won four Stanley Cups with two teams: the Edmonton Oilers dynasty and the Pittsburgh Penguins mini-dynasty.

His 48 goals from the blueline in 1985-86 still stand as an NHL record, unequalled even by Bobby Orr. His 9 shorthanded goals also stand as a record. His 138 points that season as a defenseman is the second best ever, only one behind Orr’s 139. He was, at one time, the all-time NHL leader in goals, assists and points for defensemen.

On March 14, 1986 he set another record that still holds. He scored 8 points (2 goals and 6 assists) in a single game.

Coffey was a first-ballot Hall of Famer, entering with Ray Bourque and Larry Murphy, two other dominant defensemen from his era. Coffey retired with 396 goals, 1135 assists and 1531 points in 1409 games. He was just as good in the playoffs: 59 goals and 196 points in 194 games.

These playoff totals include a record 37 points by a defenseman in the 1985 playoffs (en route to the Stanley Cup). With 12 goals and 25 assists in 18 games, he was over two points-per game that post-season, the type of ratio normally reserved only for players with the last name Gretzky or Lemieux.

He won three Norris Trophies as the NHL’s best defenseman and played in 14 All-Star Games.

TODAY: LEGS (Fast Tempo, 60 Second Rests)
and 5K RUN

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

QUAD EXTENSIONS (5 sets)
130 x 15
170 x 15
210 x 12
230 x 10
250 x 8

SEATED LEG PRESS (HORIZONTAL) (3 sets)
250 x 15
300 x 12
300 x 15

SEATED HAMSTRING CURL (5 sets)
110 x 15
130 x 10
150 x 8
150 x 8
150 x 8

5K RUN
- 23:33

TRAINING NOTES

Total Sets (Legs): 16

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TODAY’S TRAINING INSPIRATION:
VILLE LEINO

Today’s Colin Timberlake Training Inspiration is a man who played a key role in the Philadelphia Flyers surpassing all expectations and achieving some pretty impressive things in the 2010 NHL playoffs.

When Philadelphia squeaked into the playoffs in the final game of the season, it was forced to square off immediately against the heavy hitters of the Eastern Conference. The Flyers shocked the hockey world and went all the way to Game 6 of the Stanley Cup Finals, before succumbing to the powerhouse Chicago Blackhawks.

This successful run included coming back from a 3-0 series deficit to the Boston Bruins, only the third time such a comeback has ever been accomplished in NHL history.

A very large part of the reason any of this was possible was because one man took his level of play and elevated it to an unprecedented level when it mattered the most: the playoffs.

Ville Leino finished the playoffs tied for sixth in the league in scoring, with 21 points in 19 games. This followed a regular season where he scored 11 points in 55 games (and only 20 points in 68 career regular season outings).

Leino exemplified one of the traits that characterizes great training and great athletes: rising to the occasion when the situation demands it. This translates to our training whether it’s squeezing out the last few reps of a tough set (the painful reps that cause the greatest gains) or defying lactic acid buildup in the late stages of a run (training run or full-out race).

Today we pay respect with our workout to a man who may never again play at such a level, but this one time helped carry a team of overachievers to great heights by being the greatest overachiever of all.

TODAY: BACK (Fast Tempo, 60 Second Rests)
and 5K RUN

WIDE GRIP FRONT PULL-UPS (3 sets)
x 22
x 9
x 7

CLOSE PARALLEL GRIP PULL-UPS (3 sets)
x 12
x 8
x 7

CLOSE GRIP UNDERHAND CABLE PULLDOWNS (3 sets)
80 kg x 8
80 kg x 8
80 kg x 8

CLOSE GRIP CABLE ROWS (3 sets)
80 kg x 8
80 kg x 8
80 kg x 8

5K RUN
- 21:46 (8.5-9.0 mph)

TRAINING NOTES

Total Sets (Back): 12

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TODAY’S TRAINING INSPIRATION:
DOMINIK HASEK

Today’s Colin Timberlake Training Inspiration is a man who did the seemingly impossible and, in an era where NHL goaltenders never won the Hart Trophy as league MVP, achieved the feat twice…in a row.

Domink Hasek won the Vezina Trophy as the league’s top goaltender a phenomenal six times, also appearing in six All-Star Games and being named a Post-Season 1st Team All-Star six times.

He won the Lester B. Pearson Award (league MVP as voted by the players) twice, and three times took home the William M. Jennings Trophy as goaltender for the team with the NHL’s best defensive record.

He helped backstop the Detroit Red Wings to the 2002 and 2008 Stanley Cups, and also led the Buffalo Sabres to the Finals in 1999.

Hasek was not only a talented athlete, but a well-trained and well-conditioned one, allowing him to play NHL hockey until the age of 43.

After 16 seasons, he retired as one of the greatest goalies of all time, with a record of 289-223-95 in 735 games, and a stellar 81 career shutouts.

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

FLAT DUMBBELL PRESS (5 sets)
65 x 10
100 x 3
80 x 10
80 x 6
80 x 6

FLAT DUMBBELL FLYES (5 sets)
40 x 10
80 x 2
65 x 5
65 x 5
65 x 4

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

DECLINE DUMBBELL PRESS (5 sets)
40 x 10
60 x 8
60 x 4
60 x 5
40 x 10

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

CLOSE PARALLEL GRIP PULL UPS (3 sets)
Body x 10
Body x 6
Body x 5

CLOSE UNDERHAND GRIP PULL UPS (3 sets)
Body x 6
Body x 6
Body x 4

CLOSE GRIP CABLE ROW (5 sets)
120 x 10
140 x 10
160 x 6
160 x 6
160 x 6

SUPINE ROW (3 sets)
Body x 8
Body x 8
Body x 7

BACK EXTENSIONS (3 sets)
Torso x 30
Torso x 30
Torso x 25

TRAINING NOTES

Total Sets (Chest): 20
Total Sets (Back): 20

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TODAY’S TRAINING INSPIRATION:
BRAD MARSH

Today’s Colin Timberlake Training Inspiration is a man who, for 15 seasons, was one of the NHL’s premier performers in one of the most mentally demanding and thankless roles: stay-at-home defensive defenseman, charged with playing a mistake-free defensive game and keeping the puck out of his own net.

It was not the type of role that resulted in bleachers filled with Brad Marsh jerseys throughout his career, but it meant that he was an essential element of his team’s success.

Brad Marsh played with five teams during his career, but the bulk of his career was spent with the Philadelphia Flyers, where he enjoyed three consecutive seasons with a rating of +20 or better (the number of even strength goals he was on the ice for when his team scored vs. when he was scored against).

In 1985-86, he was an especially impressive +42, one of the league’s top achievers in that statistic.

Marsh would play in 1,086 regular season games, placing him in the venerable 1,000-game club, and would add another 97 playoff games, a total that included two runs to the Stanley Cup Finals with the Flyers.

TODAY: CARDIO

10K RUN
- 53:00 (approx) (moderate / light pace)

TRAINING NOTES

Total Sets (Body): Zero

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TODAY’S TRAINING INSPIRATION:
ALEX DELVECCHIO

Today’s Colin Timberlake Training Inspiration is a man who was one of the most well-conditioned and durable athletes of his generation, playing NHL hockey into his 40s and enjoying an illustrious 24-year career with the Detroit Red Wings.

Alex Delvecchio played in 1,549 NHL games, scoring 456 goals and 1,281 points, retiring as one of the all-time leaders in all notable offensive categories.

He was a model of consistency, scoring 50 or more points in 17 of his seasons, and enjoying his finest year (83 points) at the age of 36, when most athletes are slowing down. He was among the top ten in league scoring eleven times.

He was just as potent a threat in the playoffs, winning three Stanley Cups and scoring 104 points in his 121 playoff games.

He played in 13 All-Star Games and three times won the Lady Byng Trophy as the player who best combined skill and sportsmanship on the ice.

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

FLAT DUMBBELL FLYES (5 sets)
50 x 4
50 x 4
50 x 3
50 x 3
40 x 3

FLAT DUMBBELL PRESS (5 sets)
40 x 4
40 x 4
40 x 4
50 x 3
50 x 3

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

DOWNWARD CABLE FLYES (3 sets)
17.5 kg x 5
22.5 kg x 4
22.5 kg x 4

TRAINING NOTES

Total Sets (Chest): 16

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TODAY’S TRAINING INSPIRATION:
BRYAN WATSON

Today’s Colin Timberlake Training Inspiration is a man who was only 5’9” and 175 pounds, but this did not stop him from playing one of the most physical and intimidating styles of hockey in the entire NHL during the 1960s and 1970s.

Bryan Watson suited up for a number of teams in his 17-year career in the NHL and WHA, but made an extraordinary impact on the blueline with the Pittsburgh Penguins from 1969 to 1974.

He led the NHL in penalty minutes in 1971-72 with 212, and four years later, racked up 322 in a single season with the Detroit Red Wings. In eight different seasons, he was among the top ten players in the league in penalty minutes.

Watson’s physical play earned him a long career, as he suited up for 899 games in the two leagues, compiling 2,268 penalty minutes and retiring as one of the all-time pro leaders in that category. He would also rack up an additional 810 penalty minutes in the junior and minor leagues.

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

DECLINE LEG PRESS (5 sets)
360 x 6
360 x 4
270 x 5
270 x 4
270 x 4

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

HAMSTRING CURLS (seated) (5 sets)
85 x 10
100 x 5
100 x 4
100 x 4
85 x 5

QUAD EXTENSIONS (5 sets)
110 x 5
110 x 4
90 x 5
90 x 4
70 x 5

STRAIGHT LEG CALF PRESS (DECLINE) (3 sets)
180 x 8
180 x 6
180 x 5

REVERSE CALF PRESS (DECLINE) (3 sets)
180 x 5
180 x 4
180 x 4

SEATED CALF RAISE (5 sets)
90 x 4
45 x 5
45 x 5
45 x 5
45 x 4

TRAINING NOTES

Total Sets (Legs): 18
Total Sets (Calves): 11

Today was the first day of the new regime with extended reps (5-count extension, 5-count contraction and 5-count at the point of highest tension). The point of highest tension is pretty much the most hellish point in the repetition.

The 5-5-5 Tempo significantly reduces the amount of weight you can do, but it also significantly increases the punishment factor. And if you’ve been going fast tempo for a while, slowing down your reps is a good way to shock the muscles, even if you’re too lazy to change up the actual exercises as much as you should.

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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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