colintimberlake.comTell her it wasn’t you…

TODAY’S TRAINING INSPIRATION:
TIM KERR

Today’s Colin Timberlake Training Inspiration is a man who was on the fast track to the Hockey Hall of Fame before his career was cut regrettably short by a series of injuries and surgeries.

Tim Kerr was a scoring machine for the Philadelphia Flyers in the 1980s, posting four straight seasons with 50 or more goals, and leading the entire NHL in power play goals for three straight years.

He was a key element in two runs the Flyers made to the Stanley Cup Finals, and scored an impressive 40 goals in only 81 career playoff games.

Tim Kerr was a scoring machine for the Philadelphia Flyers in the 1980s, posting four straight seasons with 50 or more goals, and leading the entire NHL in power play goals for three straight years.

He was a key element in two runs the Flyers made to the Stanley Cup Finals, and scored an impressive 40 goals in only 81 career playoff games.

Kerr played in 13 NHL seasons, but was limited to 40 games or less in five of his final six years in the league. His continual attempts to rehab his injuries and return to the NHL ranks won him the 1989 Bill Masterton Trophy for perseverance and dedication to the game of hockey.

Kerr would only play in 655 games in his career, but would compile 370 goals and 674 points in that span, making him one of the top goal scorers of his era. He also played in three straight All-Star Games from 1984 to 1986.

TODAY: CARDIO

JUMP ROPE
- 3 Rounds

TRAINING NOTES

Rest and recovery day for the most part. Getting a few nagging aches and pains, even though I’m not training all that hard.

BACK TO Index of Inspirational Role Models for Training

TODAY’S TRAINING INSPIRATION:
BILL BARBER

Today’s Colin Timberlake Training Inspiration is a man who was responsible for providing a great measure of the skill on the toughest and most violent team in the NHL during the 1970s.

With the likes of Dave Schultz setting penalty minute records and intimidating opposing squads into submission, it was up to Bobby Clarke and today’s training inspiration, Bill Barber, to fill the opposing net with pucks while the players were cowering in fear.

Barber was no wimp, of course. He accumulated 104 penalty minutes in 1975-76, a campaign during which he also set career highs with 50 goals and 112 points.

He scored 30 or more goals in nine of his first ten seasons, and finished his career with 420 goals, 883 points, six All-Star Game appearances and a ticket to the Hockey Hall of Fame.

Barber was at his best in the playoffs, with 108 points in 129 games, and a key role in the Flyers’ back-to-back Stanley Cups in 1974 and 1975.

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

BENCH PRESS (5 sets)
- Fast Tempo, 90 Second Rests
135 x 12
225 x 5
225 x 4
225 x 4
245 x 1

FLAT DUMBBELL FLYES (5 sets)
30 x 7
40 x 5
40 x 5
40 x 4
40 x 4

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

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

10K RUN
- Moderate Pace, 48:30

TRAINING NOTES

Total Sets (Chest): 16

BACK TO Index of Inspirational Role Models for Training

TODAY’S TRAINING INSPIRATION:
HERSCHEL WALKER

Today’s Colin Timberlake Training Inspiration is a man whose athletic drive has, as of last week, allowed him to make a noteworthy mark on the landscape of three separate sports.

Best known as one of the most prolific running backs in football history, Herschel Walker won the 1982 Heisman Trophy before going on to strong careers in both the USFL and NFL and retiring as one of the all-time leaders in rushing yards.

While he is said to use only bodyweight exercises and calisthenics as opposed to heavy weight training, he credits his consistency and incredible number of daily repetitions (thousands) with keeping him in phenomenal shape in both his football days and the years since.

Not satisfied with a stellar football career, Walker went on to compete at the Olympic level in the two-man bobsled, finishing seventh at the 1992 Winter Games.

Most recently, at the age of 47, Walker recently made his professional mixed martial arts debut at a Strikeforce event. One of the oldest men ever to make a first appearance in the sport, he stepped in against a two-fight veteran many years younger than himself and emerged victorious with a TKO stoppage.

Though billed as a taekwondo and striking specialist, Walker’s training focus was evident as it was largely his wrestling and positional dominance on the ground (an entirely separate set of combat skills) that won him the fight.

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

LEG PRESS (DECLINE) (5 sets)
- Fast Tempo, 90 Second Rests
540 x 10
630 x 10
720 x 10
810 x 4
720 x 8

SINGLE LEG SQUATS (per leg) (3 sets)
- Fast Tempo, 90 Second Rests
Body x 10
Body x 10
Body x 10

QUAD EXTENSIONS (5 sets)
“10″ x 5
“10″ x 5
“8″ x 5
“8″ x 5
“8″ x 5

SEATED HAMSTRING CURLS (5 sets)
100 x 8
120 x 6
120 x 5
120 x 5
120 x 5

TREADMILL TABATA
- 1 Tabata / 4 Minutes

TRAINING NOTES

Total Sets (Legs): 18

BACK TO Index of Inspirational Role Models for Training

TODAY’S TRAINING INSPIRATION:
CHARLIE HUDDY

Today’s Colin Timberlake Training Inspiration is a man who specialized, on possibly the greatest team ever assembled in professional sports, in the most hard-working and uncelebrated role available on the roster: the stay-at-home defenseman, charged with keeping pucks out of his own net while Wayne Gretzky, Mark Messier, Paul Coffey, Jari Kurri and Glenn Anderson skated their way into the Hall of Fame with their scoring exploits.

Today’s training inspiration: Charlie Huddy.

Huddy was no slouch himself when it came to the scoring game, putting 20 pucks in the net from the blueline in the 1982-83 season and earning a place as one of the best scoring defensemen that year. More importantly, however, he led the entire league in +/- with +62 (on the ice for 62 more even strength goals by his team than against his team).

This was one of the three consecutive seasons where he was +50 or better, and he would finish his career at +241, one of the all-time NHL leaders in the category.

In 1,017 games, Huddy scored 99 goals and 453 points, and was even better in the playoffs. In 1984-85, he had 20 points in his 18 playoff games, one of the league’s best playoff scorers – defenseman or forward.

In total, he had 85 points in 183 playoff games and won five Stanley Cups in a legendary seven-year-stretch with the Edmonton Oilers where he was one of the key pieces in the roster.

TODAY: SHOULDERS (3-3-3 Tempo, 90 Second Rests)
and CARDIO

ARNOLD DUMBBELL PRESS (5 sets)
40 x 5
40 x 5
40 x 5
40 x 4
40 x 4

LATERAL DUMBBELL RAISE (3 sets)
15 x 6
15 x 5
15 x 4

FORWARD DUMBBELL RAISE (3 sets)
15 x 4
15 x 3
15 x 3

BENT OVER REAR DELT DUMBBELL FLYES (3 sets)
20 x 3
15 x 4
15 x 4

VERTICAL GRIP REAR DELT FLYES (PEC DECK) (3 sets)
“10″ x 5
“8″ x 4
“8″ x 4

SHOULDER PRESS (MACHINE) (3 sets)
- Fast Tempo, 60 Second Rests
“10″ x 15
“10″ x 15
“10″ x 12

10K RUN
- Relaxed Pace, Approx. 50 Minutes

TRAINING NOTES

Total Sets (Shoulders): 20

BACK TO Index of Inspirational Role Models for Training

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

BACK TO Index of Inspirational Role Models for Training

TODAY’S TRAINING INSPIRATION:
ANDREW RAYCROFT

Today’s Colin Timberlake Training Inspiration is a man whose NHL career began with an enormous impact, but whose role on the team now is the role most of us face in our gym and fitness battles: training and practice.

Andrew Raycroft emerged into the NHL with the Boston Bruins in the 2000-01 season, but had played so few games that he was still a rookie in 2003-04, when he became the team’s starting goaltender and won the Calder Trophy as NHL rookie of the year by earning 29 victories, 3 shutouts and a 2.05 goals against average in 57 games.

Two years later, Raycroft would become one of the league’s biggest workhorse goalies, playing in 72 games for the Toronto Maple Leafs and setting a career high with 37 wins, placing him among the league leaders in the category.

After a brief stop in Colorado, Raycroft now finds himself the backup goaltender for the Vancouver Canucks, and in a supporting role to possibly the biggest workhorse goalie of them all, Roberto Luongo. On a team with Luongo, the backup plays 10 games per season if he is lucky, and that means his job is to step onto the ice after extended periods of time without real-game action.

It is thus up to Raycroft to find the focus to treat practices and training sessions with a level of intensity comparable to game play, if he is going to maintain the edge required to play at a high level and not show visible rust during the infrequent appearances as Luongo’s backup.

With a winning record so far, to go with a 2.39 goals against average and a .908 save percentage as a Vancouver Canuck, Raycroft’s focus is paying off and allowing him to contribute to the team and participate in one of the strongest goaltending tandems in the NHL.

TODAY: DAY OFF

Well, I guess it’s kind of fitting that on a training day where my inspiration was a backup goalie for Roberto Luongo (who plays virtually every game)…I took the day off from the gym…

TRAINING NOTES

Total Sets (Body): Zero

BACK TO Index of Inspirational Role Models for Training

TODAY’S TRAINING INSPIRATION:
EARNIE SHAVERS

Today’s Colin Timberlake Training Inspiration is a man who, despite being known as “The Black Destroyer,” is today regrettably not that well known by those who aren’t avid boxing fans or historians.

Shavers fought during the golden era of boxing’s heavyweight division, and established himself as one of the greats of the time period by posting a stellar career record of 74-14-1 over 89 fights. He earned 68 of his 74 victories by knockout.

Shavers was known for pitting himself against the best of the best, and fighting competitively even against the greatest boxers in the history of the sport.

Shavers was anything but coddled on his way up. In only his third pro fight, he squared off against John Hudgins, a 25-fight veteran with a record of 13-9-3, and knocked him out in the first round.

Shavers would go on to earn victories over Ken Norton, Ali Haakim, Joe Bugner, Bernardo Mercado, Vincente Rondon, Elmo Tex Henderson, Howard Smith and Jimmy Ellis.

He also fought gamely against some of the true elite of all time, including Jerry Quarry and Ron Lyle, and went the distance with both Larry Holmes and Muhammad Ali.

TODAY: BACK (Fast Tempo, 90 Second Rests)

WIDE GRIP LAT PULLDOWNS (3 sets)
“15″ x 12
“15″ x 12
“15″ x 12

CLOSE GRIP UNDERHAND PULLDOWNS (3 sets)
“20″ x 6
“20″ x 5
“20″ x 5

CLOSE GRIP CABLE ROWS (3 sets)
“12″ x 12
“12″ x 12
“12″ x 12

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

TRAINING NOTES

Total Sets (Back): 12

BACK TO Index of Inspirational Role Models for Training

TODAY’S TRAINING INSPIRATION:
BONECRUSHER SMITH

Today’s Colin Timberlake Training Inspiration is a man who established himself as one of the great heavyweights of the 1980s and 1990s. James “Bonecrusher” Smith was a perennial contender in his weight class (and one-time WBA heavyweight champion) and accumulated an impressive career record of 44-17-1 over 62 career fights.

Most impressively, he amassed this record while fighting some of the toughest competition on the planet.

Bonecrusher racked up victories over Frank Bruno, Mike Weaver and Tim Witherspoon.

He also lost but left nothing in the ring against some of the all-time greats, including Larry Holmes (twice), Tony Tubbs, Mike Tyson, Michael Moorer and Donovan “Razor” Ruddock.

Bonecrusher’s focus both in and out of the ring is of particular note, as he made history as the first ever heavyweight boxing champion with a university degree.

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

PREACHER HAMMER DUMBBELL CURLS (5 sets)
40 x 3
40 x 3
40 x 3
40 x 3
40 x 3

PREACHER UNDERHAND DUMBBELL CURLS (5 sets)
40 x 3
40 x 3
40 x 3
40 x 3
40 x 3

SEATED CALF RAISE (3 sets)
- 3-3-3 Tempo, 90 Second Rests
“20″ x 5
“20″ x 4
“20″ x 4

SEATED CALF RAISE (3 sets)
- Fast Tempo, 90 Second Rests
“15″ x 10
“15″ x 10
“15″ x 12

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

REVERSE CALF PRESS (DECLINE) (5 sets)
180 x 10
180 x 10
180 x 8
180 x 8
180 x 8

5K RUN
- Relaxed Pace, Untimed

10K RUN
- Relaxed Pace, Approx. 51 Minutes

TRAINING NOTES

Total Sets (Biceps): 10
Total Sets (Calves): 16

BACK TO Index of Inspirational Role Models for Training

TODAY’S TRAINING INSPIRATION:
NOLAN BAUMGARTNER

Today’s Colin Timberlake Training Inspiration is a man who has, despite a good measure of talent and a record of good performance at the NHL level, spent the vast majority of his career embracing the Crash Davis-like role of mentoring up-and-comers at the minor league level.

Having played in parts of 10 NHL seasons, but with all but one of those seasons involving less than 20 appearances on the ice, Baumgartner was recently called up by the Vancouver Canucks from the AHL’s Manitoba Moose to bolster an injury-riddled blueline as the team pushes for the division championship down the stretch.

This has followed a strong minor league season for Baumgartner, where he just appeared in the AHL All-Star Game as captain of the Canadian All-Star Team for the league, and scored a goal in the game.

In the 2005-06 seaon with the Vancouver Canucks, Baumgartner appeared in 70 games and accumulate 34 points while going +11 on the season (on the ice for 11 more even strength goals for his team than against). Numbers like that, especially in today’s game with fewer and fewer scoring defensemen (especially who can be a plus-player to boot), will generally net a player a multi-year contract at the NHL level.

It earned Baumgartner a pink slip and only 13 games split between two different teams the next season, his last NHL icetime until big league injuries provided an opportunity to reward the man for his perseverance and dedication to the game. After years of mentoring prospects, Baumgartner is back in The Show.

In addition to his 132 NHL regular season games, Baumgartner has added 969 games in the minors and juniors, making him one of the most experienced active defensemen in professional hockey.

TODAY: CHEST (3-3-3 Tempo, 90 Second Rests)
and CARDIO

FLAT DUMBBELL FLYES (5 sets)
30 x 8
40 x 5
40 x 5
40 x 4
40 x 4

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

DECLINE DUMBBELL PRESS (3 sets)
40 x 5
40 x 5
40 x 5

INCLINE DUMBBELL PRESS (3 sets)
40 x 5
40 x 5
40 x 4

STATIONARY BIKE
- Resistance 10/25
30 Minutes / 12.14 Miles / 399 Cal

TRAINING NOTES

Total Sets (Chest): 14

BACK TO Index of Inspirational Role Models for Training