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TODAY’S TRAINING INSPIRATION:
KEN DANEYKO

Today’s Colin Timberlake Training Inspiration is a man who achieved a great deal in the sport of hockey, despite facing and overcoming an enormous handicap.

Ken Daneyko achieved the rare modern feat of playing a long career while suiting up for only one team, and logged a phenomenal 1,283 games, all with the New Jersey Devils.

He also added 175 playoff games, en route to three Stanley Cups, and was honored by the Devils by having his #3 jersey retired and raised to the rafters.

His 2,519 penalty minutes over his career place him 20th on the all-time list, a testament to his gritty and determined style of play, while as of this writing, he sits at 51st place in NHL history for career games.

Despite a long tenure as one of the league’s top defensive defenseman, Daneyko may be best remembered for a long battle with alcoholism during his career, one that he eventually won and brought to public light.

After checking himself into reha, recovering from his addiction and returning to the game as a sober man, Daneyko was awarded the 2000 Bill Masterton Trophy, given each year to the NHL player who best exemplifies perseverance and dedication to hockey.

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

MACHINE CHEST PRESS (5 sets)
150 x 12
210 x 7
230 x 3
230 x 2
190 x 5

PEC DECK (5 sets)
110 x 15
170 x 10
210 x 4
210 x 6
210 x 6

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
270 x 12
270 x 12
270 x 12
270 x 12
270 x 12

REVERSE CALF PRESS (DECLINE) (5 sets)
270 x 6
270 x 6
270 x 6
270 x 5
270 x 6

SEATED CALF RAISE (5 sets)
90 x 15
90 x 10
90 x 10
90 x 10
90 x 10

TRAINING NOTES

Total Sets (Chest): 10
Total Sets (Calves): 15

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TODAY’S TRAINING INSPIRATION:
SCOTT NIEDERMAYER

Today’s Colin Timberlake Training Inspiration is a man who has been aptly described by some as the greatest winner in modern hockey history.

Scott Niedermayer has four Stanley Cups to his name, an impressive number, though nowhere near Henri Richard’s eleven.

What makes Niedermayer the consummate winner is that he has taken his teams to championships at every level of hockey: two Olympic gold medals, world junior championships, world championships and the Memorial Cup (the Stanley Cup of junior hockey).

Niedermayer announced his retirement from hockey just last week, ending possibly the best career by a defenseman in the post-Ray Bourque / Paul Coffey era. Undoubtedly the career of Nicklas Lidstrom would like something to say about that, however.

Niedermayer retires with a Norris Trophy (top defenseman), Conn Smythe Trophy (playoff MVP) and five All-Star Games to his credit. In 1,263 career games, he scored 172 goals and 740 points.

TODAY: CHEST (Fast Tempo, 60 Second Rests)
and BACK (Fast Tempo, 60 Second Rests)

FLAT DUMBBELL PRESS (5 sets)
90 x 10
90 x 6
90 x 6
90 x 2
90 x 3

FLAT DUMBBELL FLYES (5 sets)
45 x 10
60 x 6
60 x 6
60 x 6
60 x 6

WIDE GRIP FRONT PULL-UPS (3 sets)
x 16
x 10
x 8

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

CLOSE GRIP CABLE ROWS (4 sets)
70 kg x 10
90 kg x 7
90 kg x 6
80 kg x 8

TRAINING NOTES

Total Sets (Chest): 10
Total Sets (Back): 10

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TODAY’S TRAINING INSPIRATION:
DON LEVER

Today’s Colin Timberlake Training Inspiration is a man who, for many years, held the Vancouver Canucks team record for the longest ironman consecutive games streak.

Don Lever played in over 400 straight games for Vancouver, after they drafted him 3rd overall in the 1972 NHL entry draft.

Years later, he would be barely passed by Trevor Linden and Brendan Morrison, both of whom were the NHL’s leading ironmen when they set their new team records.

Don Lever not only displayed a virtually unparalleled degree of durability and willingness to play through aches and pains, but also a high degree of leadership that, during his career, saw him named the team captain of both the Canucks and the New Jersey Devils.

Lever played in 15 seasons between 1972 and 1987, during which he broke the highly respected 1,000-game barrier, closing out his career with 1,020. During this stretch, he netted 313 goals and 680 points, making him a highly notable offensive contributor of his era, especially considering that he played most of his career with offensively challenged teams.

He played in the 1982 NHL All-Star Game and notched a career-high 38 goals in 1974-75.

As is often the case with players who display great leadership in their athletic career, Don Lever transitioned well to coaching. He was an assistant coach with the Buffalo Sabres for 12 years, and has also served several more years as an NHL assistant coach and an AHL head coach.

His coaching resume includes a 43-28 season with the Hamilton Bulldogs in 2006-07, where his team won the AHL championship.

TODAY: DAY OFF!

A brief little recuperation day…

TRAINING NOTES

Total Sets (Body): None

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TODAY’S TRAINING INSPIRATION:
MARTIN BRODEUR

Today’s Colin Timberlake Training Inspiration is a man who has, through twenty years of hard work and competitive drive, completely rewritten the record books for NHL goaltenders.

For Martin Brodeur, the last two seasons have seen the culmination of his career’s work, as he has overtaken the likes of Patrick Roy and Terry Sawchuk to hold virtually every noteworthy career goaltending record that one can contemplate.

This season, Martin Brodeur recorded his 103rd and 104th career shutouts to tie and pass Sawchuk and break a decades-old and sacred record. He has already recorded a few more as he now places distance between himself and the greatest who have come before him.

Brodeur, the owner of several Stanley Cups and Vezina Trophies as the league’s best goaltender, is one of only a couple goalies ever to play 1,000 or more career games, and also to hold 500 or more wins.

In the last couple years, he has broken Patrick Roy’s career records for games and minutes played as well as career victories, and he has now entered the Gretzky-like territory where all the only question that remains is whether he can place such a margin between himself and the second-most prolific of all time that his records will be forever untouchable.

TODAY: CHEST (Fast Tempo, 60 Second Rests)
and BACK (Fast Tempo, 60 Second Rests)

BENCH PRESS (5 sets)
135 x 15
245 x 2
225 x 3
225 x 2
185 x 8

FLAT DUMBBELL FLYES (3 sets)
40 x 12
60 x 8
70 x 5

INCLINE DUMBBELL PRESS (3 sets)
50 x 12
60 x 8
60 x 7

DECLINE DUMBBELL PRESS (3 sets)
50 x 10
50 x 8
50 x 8

WIDE GRIP FRONT PULL-UPS (3 sets)
Body x 12
Body x 10
Body x 8

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

CLOSE GRIP CABLE ROWS (3 sets)
60 kg x 15
80 kg x 8
80 kg x 8

BACK EXTENSIONS (3 sets)
Torso x 30
Torso x 25
Torso x 20

TRAINING NOTES

Total Sets (Chest): 17
Total Sets (Back): 12

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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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