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TODAY’S TRAINING INSPIRATION:
PAUL HENDERSON

Today’s Colin Timberlake Training Inspiration is, well, the Kirk Gibson of hockey.

If your season is on the line – hell, if your life is on the line – and it all depends on one at-bat, you call Kirk Gibson. If it depends on one throw into the end zone, you call Joe Montana. And if your life is hanging in the balance and it all depends on one hockey game…you are double-shifting Paul Henderson.

He’s not the greatest hockey player of all-time. He’s not even close. But he is quite possibly the greatest pressure player of all-time.

Few times other than Rocky IV did the Cold War ever infiltrate sports the way it did in the 1972 Canada vs. Russia Summit Series. Hockey historians view it not only as the most politically significant hockey series of all time, but the greatest collection of talent ever assembled on two rosters.

With a Canadian lineup that boasted Ken Dryden, Phil Esposito, Bobby Orr, Bobby Clarke, Frank Mahovlich, Yvan Cournoyer, Stan Mikita, Marcel Dionne, Tony Esposito and Gil Perreault, it was a team that Paul Henderson barely made. And they were squaring off against a mysterious and almost mythical lineup of Soviet supermen that included Boris Mikhailov, Valeri Kharlamov and the legendary goaltender Vladislav Tretiak.

The series was to be an eight-game event, with four matches in Canada and four in Russia, and everyone not living in Russia expected the team of Canadian all-stars to walk away with a series victory of eight games to zero.

Sure enough, the series began and the highly trained and disciplined Soviets began teaching the Canadian future Hall-of-Famers a lesson. Russia won the first game 7-3, then racked up two more wins and a tie in the next four games, so that Russia was ahead in the series 3-1-1 after five games. Canada was well behind in the series, and had already played its four home games. With three games left, all in Russia, Canada had to basically win all three to come out ahead in the series.

And on the back of Paul Henderson, that is exactly what the Canadians did. Canada squeezed out three victories in a row, all by one goal, and with Paul Henderson scoring the game winner in each of the three games.

With his country’s back to the wall, Henderson bailed out a nation, three games in a row. In the eight tournament games, he scored seven goals and ten points, making him one of the series’ top performers.

And while he had some legendary international performances, let’s not forget a pretty impressive pro career. In the NHL and WHA combined, Henderson scored 376 goals and 760 points in 1,067 games

TODAY: CALVES (Fast Tempo, 90 Second Rests)
and H-I-I-T

SEATED CALF RAISE (PROPER MACHINE) (8 sets)
90 x 12
90 x 10
90 x 10
90 x 10
90 x 12
90 x 10
90 x 10
90 x 10

STANDING DUMBBELL CALF RAISE (5 sets)
50 x 15
75 x 10
65 x 10
65 x 10
50 x 20

REVERSE CALF PRESS (DECLINE MACHINE) (3 sets)
270 x 12
270 x 10
270 x 10

H-I-I-T
- 30 Seconds On, 30 Seconds Off, 10.0 mph
7 Rounds at 5.0 Incline
8 Rounds at 0.0 Incline

TRAINING NOTES

Total Sets (Calves): 16
Total Rounds (HIIT): 15

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TODAY’S TRAINING INSPIRATION:
ADELA GARCIA

Today’s Colin Timberlake Training Inspiration is a woman who, last weekend, achieved the highest level of success attainable in fitness competition: the Fitness Olympia crown at the annual Olympia weekend.

Adela Garcia has established herself as one of the world’s premier fitness competitors with over a decade of strong showings at major events, dating all the way back to 1995 when she emerged with a 2nd place finish at the NPC Europa Sports Fitness Championship.

Since then, it has been a steady rise up the ranks, as her placings improved along with the caliber of competition, such that by 2004, she was celebrating her first victory at the Fitness Olympia, and she has rarely finished anywhere but the top of the podium since.

This year marked her fourth Fitness Olympia title (in six years) and further solidified a resume that includes titles in the IFBB Europa Super Show (2007), the IFBB Fitness International (2004, 2006), the IFBB Sacramento Pro Fitness (2005), the IFBB New York Pro Fitness (2002, 2003), the IFBB Pittsburgh Pro Fitness (2002), the IFBB Atlantic States Pro Fitness (2002) and the NPC USA Fitness Championship (1999).

TODAY: LEGS (Fast Tempo, 90 Second Rests)
and H-I-I-T

SEATED LEG PRESS (HORIZONTAL) (5 sets)
300 x 15
500 x 10
500 x 10
500 x 10
500 x 8

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

SEATED HAMSTRING CURLS (5 sets)
150 x 10
150 x 10
180 x 10
180 x 10
180 x 10

QUAD EXTENSIONS (5 sets)
180 x 12
180 x 12
210 x 12
210 x 12
210 x 12

H-I-I-T
- 30 Seconds On, 30 Seconds Off, 10.0 mph
7 Rounds at 5.0 Incline
8 Rounds at 0.0 Incline

TRAINING NOTES

Total Sets (Legs): 18
Total Rounds (HIIT): 15

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TODAY’S TRAINING INSPIRATION:
MATS SUNDIN

Today’s Colin Timberlake Training Inspiration is a man who retired today from professional hockey, ending possibly the greatest career by any European player, probably the greatest career by any Swedish player and likely the best Toronto Maple Leaf of all-time.

Mats Sundin played 18 seasons in the NHL, racking up phenomenal totals of 564 goals and 1349 points in 1346 career games. His totals left him among the all time NHL greats in career numbers: 20th in goals, 25th in points, 32nd in assists and 43rd in games played.

His physical style of play also earned him 1093 penalty minutes.

Selected 1st overall in 1989 by the Quebec Nordiques, Sundin would quickly be traded to the Toronto Maple Leafs where he would go on to become the longest serving European team captain in the history of the league. He twice led the Leafs to the Stanley Cup semifinals and recorded 38 goals and 82 points in 91 playoff games. He played in eight All-Star Games and twice made the league’s post-season All-Star Team.

Always a strong performer under pressure, Sundin holds the NHL record for career overtime goals (15). He is presently the only Swedish player to ever break the 500-goal and 1000-point barriers.

Equally impressive as his NHL totals are his performances in international competition. He played in three Olympics, winning gold with Sweden in 2006. He also won a total of six medals at the World Championships, three of them gold.

Mats Sundin helped break a barrier and discredit a longstanding myth that European players couldn’t be leaders in the NHL or play physical and aggressive hockey.

TODAY: H-I-I-T and ABS

H-I-I-T
- 30 Seconds On, 30 Seconds Off, 10.0 mph
15 Rounds at 0.0 Incline
15 Rounds at 5.0 Incline

ABS
Crunches x 80
Crunches x 60
Crunches x 60
Crunches x 60
Single Straight Leg Raises x 50

TRAINING NOTES

Total Rounds (HIIT): 30
Total Sets (Abs): 5

Well, I was going to do some weights but I barely made it through the 30 minutes of cardio – not because I was out of shape but because the back was protesting quite loudly. I had to lie down immobile in the middle of the gym for about 20 minutes waiting for the cramps to subside but hey, no pain no gain!

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TODAY’S TRAINING INSPIRATION:
KEVIN ENGLISH

Today’s Colin Timberlake Training Inspiration is a man who, this past weekend, achieved the greatest honor available in bodybuilding to a man of his height.

Give that the winners of the Mr. Olympia title tend to be well upwards of 250 pounds, equally driven and elite bodybuilders below a certain height are simply unable to attain such levels of mass without complete throwing esthetics out the window. As a result, there is a parallel Olympia competition for bodybuilders below 202 pounds. This year’s winner: Kevin English.

Following a 2nd place finish in 2008, English spent the year honing and refining his physique and presentation, with the end result being the true realization of his potential and an Olympia crown in the 202-pound class.

Amidst a highly competitive field that featured the likes of David Henry, Flex Lewis and Eduardo Correa da Silva, Kevin English was able to rise above an elite crowd when the money was on the line and etch his name into the halls of bodybuilding history.

Another standout performance in a history-making weekend for bodybuilding.

TODAY: BACK (Fast Tempo, 90 Second Rests)
and H-I-I-T

WIDE GRIP FRONT PULL-UPS (3 sets)
Body x 15
Body x 10
Body x 10

WIDE GRIP REAR PULL-UPS (3 sets)
Body x 10
Body x 8
Body x 8

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

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

CLOSE GRIP MACHINE PULLDOWNS (3 sets)
200 x 10
300 x 5
260 x 5

H-I-I-T
- 30 Seconds On, 30 Seconds Off, 10.0 mph
20 Rounds at 0.0 Incline

TRAINING NOTES

Total Sets (Back): 15

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