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TODAY’S TRAINING INSPIRATION:
KEITH ACTON

Today’s Colin Timberlake Training Inspiration is a man who, despite being one of the league’s smallest players at 5’8” and 170 pounds, enjoyed a long NHL career during which he showed both scoring prowess and a strong physical game.

Keith Acton would play in 1,023 games over his 15 NHL seasons, accumulating 226 goals and 584 points. Just as importantly, he racked up 1,172 minutes in penalties with his physical and agitating play.

Acton was particularly effective in 1981-82 with the Montreal Canadiens, scoring 36 goals and 88 points, one of five straight seasons where he scored 50 points or more. He was also an impressive +48 for the year.

He would also go on to lengthy and effective stints with the Minnesota North Stars and Philadelphia Flyers, and also play a role in the Edmonton Oilers’ Stanley Cup victory in 1988.

His effective play would also earn him a berth in the 1982 All-Star Game. He has since converted his knowledge of the game into a successful NHL coaching career.

TODAY: BICEPS (Fast Tempo, 60 Second Rests)

UNDERHAND DUMBBELL CURLS (5 sets)
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

HAMMER DUMBBELL CURLS (5 sets)
35 x 10
35 x 10
35 x 10
35 x 8
35 x 8

TRAINING NOTES

Total Sets (TBD): TBD

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TODAY’S TRAINING INSPIRATION:
REGGIE LEACH

Today’s Colin Timberlake Training Inspiration is a man who was selected 3rd overall in the 1970 NHL entry draft, and would go on to fulfill every bit of that promise.

Reggie Leach won perhaps the greatest honor in hockey when he was named the MVP of the 1976 playoffs en route to the Philadelphia Flyers’ Stanley Cup Finals appearance.

His phenomenal playoff performance (19 goals and 24 points in 16 games) came on the heels of an equally impressive regular season. Leach led the NHL in goals with 61, and added 30 assists for 91 points.

A Philadelphia Flyers legend, Leach played a key role in their 1975 Stanley Cup victory, and earned his place in two All-Star Games.

He would score 47 goals and 69 points in 94 career playoff games, to go with his regular season totals of 381 goals and 666 points in 934 games.

TODAY: BACK (Fast Tempo, 60 Second Rests)

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

CLOSE PARALLEL GRIP PULL-UPS (3 sets)
x 10
x 10
x 8

CLOSE UNDERHAND GRIP PULL-UPS (3 sets)
x 6
x 6
x 6

CLOSE GRIP CABLE ROWS (5 sets)
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10

BACK EXTENSIONS (4 sets)
x 25
x 25
x 25
x 25

TRAINING NOTES

Total Sets (Back): 18

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TODAY’S TRAINING INSPIRATION:
CLAUDE GIROUX

Today’s Colin Timberlake Training Inspiration is a man who, like yesterday’s training inspiration, achieves far above his regular athletic capabilities when the stakes are their highest.

Claude Giroux, over three seasons in the NHL, has only 74 points in 126 career games. However, when it comes to the playoffs, he has 26 in 29.

This year, with the Philadelphia Flyers, his outstanding performance helped a squad of enormous underdogs make a run to the Stanley Cup Final. With 21 points in 23 games, Giroux finished third on the team and sixth in the league in playoff scoring.

Men like Giroux rising to the occasion and beyond made it possible for the Flyers to make history in the second round of the playoffs, overcoming a 3-0 series deficit to beat the Boston Bruins 4-3. Such a comeback had only been achieved twice before in all the years of NHL hockey.

Giroux establishing himself as a primetime playoff scorer comes shortly after a stellar junior career in the QMJHL, where for three consecutive years he scored between 103 and 112 points for the Gatineau Olympiques.

His final playoff year in the QMJHL? 17 goals and 51 points in 19 games, with a +33 rating.

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

BENCH PRESS (5 sets)
135 x 12
225 x 5
225 x 4
225 x 3
185 x 10

FLAT DUMBBELL FLYES (5 sets)
75 x 4
75 x 3
75 x 3
60 x 7
60 x 5

MACHINE DECLINE PRESS (per arm) (3 sets)
60 x 10
70 x 8
70 x 7

DUMBBELL INCLINE PRESS (3 sets)
50 x 10
50 x 9
50 x 10

TREADMILL
- 4.0 Miles / 28:16 (8.5 mph)

5K RUN
- 21:32 (Fairly Difficult Pace)

TRAINING NOTES

Total Sets (Chest): 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:
DANNY BRIERE

Today’s Colin Timberlake Training Inspiration is a man who has enjoyed a long and successful NHL career but is presently showing his strongest game when it matters the most.

Danny Briere is currently leading the Philadelphia Flyers in playoff scoring (with 11 goals and 27 points in 22 games) as they gear up for game six of the Stanley Cup Finals tonight.

Already having played a key role in the Flyers’ legendary comeback from a 3-0 series deficit against the Boston Bruins earlier in the playoffs, Briere will once again be called upon as the Flyers attempt a comeback from 3-2 against the Chicago Blackhawks.

In 85 career playoff games to date, Briere has 34 goals and 50 assist for 84 points, a step up from his already impressive 526 points in 666 regular season games. Briere scored 95 points in 2006-07, earning himself a berth in the 2007 NHL All-Star Game.

TODAY: 10K RUN

10K / 46:53 (8.0 mph)
- 23:30 at 5K mark

TREADMILL
2.0 Miles / 14:11 (8.0-10.0 mph)

TRAINING NOTES

Total Sets (Body): Zero

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TODAY’S TRAINING INSPIRATION:
MIKE RICHARDS

Today’s Colin Timberlake Training Inspiration is a man who, having won a gold medal with Team Canada at the 2010 Olympics earlier this year, and being currently embroiled in a heated Stanley Cup Final, has established himself as one of the best players and best leaders in hockey today.

Despite being only 25 on a team that features such revered veterans as Chris Pronger, Mike Richards presently serves as the captain of the storied Philadelphia Flyers franchise.

Earlier this playoffs, he led the team to a comeback from a 3-0 series deficit against that equally storied Boston Bruins. This was only the third time in NHL history that a team had gone down 3-0 in a series and come back to win 4-3, and they did it under the guidance of Richards.

With 23 points in 22 games this playoffs, he is second on the Flyers behind only Danny Briere, with presumably more points to come. This impressive playoff performance comes on the heels of three strong back-to-back regular seasons, where he has recorded 75, 80 and 62 points respectively (with at least 28 goals in each of them).

At the Olympics, Richards was one of Canada’s best performers, with 5 points in 7 games, en route to the tournament championship. As well, Richards becomes one of the few players ever to compete in an Olympic gold medal game and a Stanley Cup Final in the same season.

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

HANGING BENT LEG RAISES (3 sets)
x 20
x 16
x 12

HANGING BENT LEG OBLIQUE RAISES (3 sets)
x 20
x 16
x 12

STATIONARY BIKE
- Resistance 15/25
15 Minutes / 5.14 Miles / 203 Cal

JUMP ROPE
- 90 Minutes

TRAINING NOTES

Total Sets (Abs): 6

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TODAY’S TRAINING INSPIRATION:
BRIAN BOUCHER

Today’s Colin Timberlake Training Inspiration is a man who, with his performance in the NHL this season, showed himself to be one of the best pressure goalies in the game.

Brian Boucher was once one of the most sought-after goalies in the NHL. In 1999-2000 with the Philadelphia Flyers, he led the NHL with a 1.91 goals against average and, a few years later with the Phoenix Coyotes, he achieved an astonishing feat by recording five straight shutouts and setting an NHL record with 332 consecutive minutes of shutout hockey.

In the following years, Boucher fell out of favor and was bounced around from team to team, but stuck with his training and waited for an opportunity to resurge.

That opportunity arose this season with the Flyers, when injuries led to Boucher regaining his position as an NHL starting goaltender.

The pressure involved with this role may have been felt in the final game of the regular season, where Boucher and the Flyers had to square off against the New York Rangers and their Olympic caliber goalie Henrik Lundqvist. The winner of this game would make the playoffs. The loser would be out.

The game was hotly contested and went to overtime, during which nobody scored. The game then went to the shootout, a continual breakaway contest until one team scores one more goal than the other. Boucher edged out Lundqvist in the shootout duel and the Flyers were in the playoffs.

But it didn’t end there. The Flyers upset New Jersey (and future Hall of Fame goalie Martin Brodeur) in the first round, and then fell behind 3-0 in the second round series to the Boston Bruins. In all of the years the NHL has been in existence, only twice had a team overcome such a series deficit and gone on to win.

It is now three times. Boucher hung tight and got the Flyers back on track. He got injured late in the series and his ruined knee meant that he would not be able to backstop the Flyers all the way through the ultimate comeback. But during his final game (in which he was injured), he had not let in a single goal and Michael Leighton came in and finished the job, with the two of them sharing the shutout.

The Flyers then went on to complete the comeback and stun not only the Bruins but hockey fans and commentators around the world.

TODAY: CHEST (Fast Tempo, 90 Second Rests)
and 5K RUN

BENCH PRESS (5 sets)
135 x 12
205 x 6
205 x 6
205 x 5
205 x 4

FLAT DUMBBELL FLYES (5 sets)
50 x 10
70 x 6
70 x 4
70 x 4
70 x 4

INCLINE DUMBBELL PRESS (5 sets)
50 x 10
50 x 10
50 x 10
50 x 7
50 x 7

DOWNWARD CABLE FLYES (5 sets)
17.5 kg x 12
22.5 kg x 10
27.5 kg x 8
27.5 kg x 8
27.5 kg x 7

5K RUN
- Approx. 26:30 (Relaxed Pace)

TRAINING NOTES

Total Sets (Chest): 20

A bit of weights. A bit of cardio. Covered the bare minimum but needed a little more to make Brian Boucher proud…

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TODAY’S TRAINING INSPIRATION:
CHRIS PRONGER

Today’s Colin Timberlake Training Inspiration is a man who, just yesterday, played a critical role in powering what could go down as the greatest comeback in the history of sports.

Only twice in all the years of the NHL has a team gone down three games to zero in a playoff series, then come back to win the series 4-3. It has happened once in baseball history, and never in basketball.

Chris Pronger had already enjoyed a stellar year, playing a key role on the blue line as Canada won the gold medal at the 2010 Winter Olympics.

To his storied season, he has added the reality-defying comeback from 3-0 as the Philadelphia Flyers rallied back from that deficit to oust the Boston Bruins from the playoffs.

Pronger has been in the position to represent his country at the Olympics and suit up for the playoffs due to a remarkable and consistent career that has seen him earn a reputation as one of the most dogged competitors in the game of hockey.

This season, he was one of the NHL’s top scorind defensemen with 55 points, and has to date accumulated 661 points in 1,104 career games over 16 NHL seasons.

He won the Stanley Cup in 2007 with the Anaheim Ducks, one year after leading Edmonton to game seven of the Finals.

In 2000 with the St. Louis Blues, he won both the Norris Trophy as the best defenseman in the NHL and the Hart Trophy as the league MVP.

TODAY: TRICEPS (Fast Tempo, 90 Second Rests)
and 5K RUN

DUMBBELL HAMMER SKULL CRUSHERS (5 sets)
35 x 5
35 x 5
35 x 5
35 x 5
35 x 4

DUMBBELL PALM-TO-FACE SKULL CRUSHERS (5 sets)
12 x 20
12 x 20
12 x 15
12 x 12
12 x 12

5K RUN
- 21:55 (Hard Pace)
- Mile 1: 6:39
- Mile 2: 7:10
- Mile 3: 7:21

TRAINING NOTES

Total Sets (Triceps): 10

There was a time not that long ago when 21:55 would have been disappointing. But given my recent injury woes and the running conditions today, this was a pretty strong step back toward my potential.

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TODAY’S TRAINING INSPIRATION:
CRAIG BERUBE

Today’s Colin Timberlake Training Inspiration is a man whose willingness to sacrifice his body and defend his teammates earned him the status as one of the NHL’s top enforcers during his 17-year career in the league.

Achieving an especially long career for a “goon” or fighting specialist, Craig Berube is one of the few men in that category to play 1,000 or more games, with a total of 1,054 to his name when he retired in 2003.

His 89 career playoff games is also a very high total for a man in his role, as they are often left in the press box come playoff time, when the value of every game and goal is heightened.

Berube was one of the toughest in the sport, and totaled 160 or more penalty minutes in 12 of his seasons, and broke the 300-minute mark with 305 in 1993-94. He was among the top five in penalty minutes in three separate NHL seasons and left the game with his name etched among the all-time leaders in the category, with 3,149 penalty minutes.

TODAY: DAY OFF

Another one of those involuntary days off that gets wedged into your schedule when things diverge from the norm. As long as these days don’t become your norm, you can work around and make up for them.

TRAINING NOTES

Total Sets (Body): Zero

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TODAY’S TRAINING INSPIRATION:
BRAD McCRIMMON

Today’s Colin Timberlake Training Inspiration is a man who, for 18 NHL seasons, excelled at one of the hardest-working and least celebrated roles in hockey: defensive defenseman.

On scoring-laden teams, it was Brad McCrimmon’s job to keep the puck out of his own net, and he did it with such success that he posted Hall-of-Fame consideration numbers in a career that many have regrettably forgotten.

Playing in 1,222 regular season games, and an addition 116 in the playoffs, McCrimmon put up very respectable scoring numbers from the blueline, even though these were a bonus that went above and beyond his role in the lineup.

With 403 regular season points, including 56 in 1985-86, McCrimmon was a scoring threat. But he was a defensive force. That same season, he became one of the few players in NHL history to have a +80 season, going +83 for the year (on the ice for 83 more even-strength goals scored by his team than against his team).

Two years later, he led the entire NHL with +48, and was +40 or better for five consecutive years, amassing a +444 career total (10th best in NHL history).

His strong play earned him the 1989 Stanley Cup with the Calgary Flames, an appearance in the 1988 All-Star Game and a selection to the 1988 2nd All-Star Team.

TODAY: CHEST (5-5-5 Tempo, 90 Second Rests)
and BACK (Fast Tempo, 40 Second Rests)

FLAT DUMBBELL FLYES (5 sets)
35 x 6
35 x 5
35 x 4
35 x 4
35 x 4

FLAT DUMBBELL PRESS (3 sets)
35 x 5
35 x 5
35 x 4

DECLINE MACHINE PRESS (per arm) (3 sets)
60 x 3
50 x 3
40 x 3

INCLINE MACHINE PRESS (per arm) (3 sets)
40 x 4
40 x 4
40 x 4

WIDE GRIP FRONT PULL-UPS (4 sets)
x 12
x 8
x 6
x 6

CLOSE PARALLEL GRIP PULL-UPS (4 sets)
x 10
x 8
x 6
x 5

SUPINE ROW (4 sets)
x 10
x 8
x 9
x 10

TRAINING NOTES

Total Sets (Chest): 14
Total Sets (Back): 12

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