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TODAY’S TRAINING INSPIRATION:
RAY FERRARO

Today’s Colin Timberlake Training Inspiration is a man who was one of the fiercest competitors in the NHL during his era, and his focus and determination saw him last 18 years in the league, while earning a spot in the 1992 All-Star Game.

Ray Ferraro was a phenom in junior hockey, scoring 108 goals and 192 points in 72 games for the Brandon Wheat Kings of the WHL in 1983-84, his final year of junior.

From there, he worked his way up through the minors to a full roster spot by his second year of pro hockey, and became a league scoring star with the Hartford Whalers, perennially among the team leaders in goals and points.

Ferraro twice broke the 40-goal mark and scored 20 or more in twelve of his NHL seasons, retiring with totals of 408 goals and 898 points in his 1,258 games.

His drive and training allowed him to enjoy one of his finest seasons at the advanced age of 36 (for a pro athlete), scoring 29 goals and 76 points for the Atlanta Thrashers in 2000-01 campaign.

He retired among the all-time league leaders in games, goals, points and shooting percentage.

TODAY: CARDIO

STATIONARY BIKE
- Resistance 15/25
60 Minutes / 20.30 Miles / 799 Cal
- Miles 0.0-5.0: 14:47
- Miles 5.0-10.0: 14:38
- Miles 10.0-15.0: 14:51
- Miles 15.0-20.0: 14:56

TRAINING NOTES

Total Sets (Body): Zero

TODAY’S PLAYLIST for 20-MILE UPHILL BIKE

- Puff Daddy – Victory
- Breakfast Club – Right on Track
- Fort Minor – Remember the Name
- Fat Joe – Does Anybody Know
- Eminem – Sing for the Moment
- Nine Inch Nails – Just Like You Imagined
- Papa Roach – Last Resort
- Finesse and Showbiz – Keep on Moving
- Wu Tang Clan – Triumph
- Ace of Base – Cruel Summer (Rap Remix)
- Aerosmith – Magic Touch
- Eric Prydz – Pjanoo

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TODAY’S TRAINING INSPIRATION:
PAT VERBEEK

Today’s Colin Timberlake Training Inspiration is a man whose fierce drive to compete earned him the nickname “Little Ball of Hate” in his NHL playing days.

And as impressive as his competitive fire and career accomplishments were, the fact that Pat Verbeek achieved them after a horrific and potentially career-ending farm accident makes them all the more unlikely and the stuff of hockey legend.

Only two years into his NHL career, Pat Verbeek was working on the family farm in the offseason, when a mishap with the equipment severed his thumb. So early into his promising NHL run, it appeared that it might all be over as he was being rushed to the hospital with only one functional hand.

Fortunately, his brother had great presence of mind and diligently searched for the thumb, eventually finding it and rushing it to the hospital as well (while keeping it on ice). The thumb was reattached, but it was only through extensive rehabilitation and great determination that Verbeek was able to pick up a hockey stick and play again at a competitive level.

Well, “competitive level” is a bit of an understatement. After his thumb was surgically reattached, he went on to play 18 more seasons and score nearly an additional 500 goals.

Verbeek was also a noteworthy contributor to the playoff run in which the Dallas Stars won the 1999 Stanley Cup and was a model of consistency, scoring 20 or more goals in 13 seasons (and 40 goals on four separate occasions). He also did this playing most of his career with determined but bottom-dwelling teams, such as the New Jersey Devils of the 1980s and the Hartford Whalers.

By the time the book was closed on Verbeek’s career, he had accumulated 522 goals and 1063 points in 1424 games, placing him among the league’s notable achievers in all three categories. As of today, he also stands 11th in career penalty minutes with 2905. His 3283 shots on goal also place him in the top 50 of all time.

TODAY: BACK (Fast Tempo, 60 Second Rests)

CLOSE GRIP MACHINE PULLDOWNS (3 sets)
- 3-3-3 Tempo, 90 Second Rests
150 x 8
220 x 4
300 x 2

SUPINE ROWS (3 sets)
Body x 12
Body x 10
Body x 10

SEATED CLOSE GRIP SHRUGGING CABLE ROWS (3 sets)
100 x 15
130 x 10
160 x 8

BENT OVER BARBELL ROWS (3 sets)
135 x 10
135 x 10
135 x 8

WIDE GRIP FRONT PULL-UPS (3 sets)
Body x 5
Body x 6
Body x 6

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

TRAINING NOTES

Total Sets (Back): 16

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