Training Log: The Riddle of Steel
- Day 12
Filed Under (Training) by admin on 05-07-2009
Tagged Under : Back Workout, Calves Workout, Riddle of Steel, Roberto Luongo, Vancouver Canucks
TODAY’S TRAINING INSPIRATION:
ROBERTO LUONGO
Today’s Colin Timberlake Training Inspiration is a man who made history in the 2008-09 season becoming the first goaltender in the modern era of the NHL to be named team captain.
The reasons? His competitiveness, will to win and leadership we among them. But the most often-cited reason was his unparalleled training and work ethic. The first man on the ice at practice and the last man off the ice, Luongo earned his “C” by committing himself to constantly improving his game and his fitness level, ensuring that he was functioning at the highest level possible and setting a glowing example for the rest of the team.
Despite his relative youth and much of his career left ahead of him, Roberto Luongo has already cemented a legacy of hard work. In fact, he has set marks that are unparalleled in league history. Not only has he faced more shots in a season than any other goaltender has, he has endured the two busiest seasons of all time, facing 2488 and 2475 shots in the 2005-06 and 2003-04 seasons, respectively. As well, he also has the 13th, 35th and 36th heaviest shot-totals in league history under his belt. Naturally, he also holds the records for 1st and 2nd most saves in a season as well, with 2303 and 2275. Only twelve times in recorded history has a goaltender even stopped 2000 shots in a season.
And the list of accomplishments continues. A finalist for the Vezina Trophy as the league’s best goalie. A finalist for the Hart Trophy as the league’s MVP. All-Star Games, post-season All-Star Teams. Multiple team records for the Vancouver Canucks and Florida Panthers.
His 47 wins in the 2006-07 season tied Bernie Parent’s 33-year-old record from the 1970s and stand only one behind Martin Brodeur’s current league record of 48 (from the same season as Luongo’s 47).
His 76 games played in 2006-07 was the ninth most by a goaltender in league history, as well as a Canucks record. His 75 games the previous season is 13th on the NHL list. His 73 games in 2007-08 is 23rd. The point is that Luongo is a workhorse goaltender whose durability and work ethic are paralleled only by the likes of Glenn Hall, Mikka Kiprusoff, Grant Fuhr and Martin Brodeur.
As well, Luongo is universally considered to have joined Kirk McLean and Richard Brodeur in the trinity of great Canucks goaltenders in the team’s 40-year history, as well as joining John Vanbiesbrouck on the list of two great Florida Panthers netminders.
TODAY: CALVES (3-3-3 Tempo, 90 Second Rests)
and BACK (Fast Tempo, 90 Second Rests)
SEATED CALF RAISE (5 sets)
225 x 10
315 x 5
315 x 4
360 x 3
360 x 3 / 270 x 2 / 180 x 2
STRAIGHT LEG CALF PRESS (INCLINE LEG PRESS MACHINE) (3 sets)
100 x 8
110 x 6
120 x 5
130 x 4
150 x 3 / 100 x 3
REVERSE CALF PRESS (INCLINE LEG PRESS MACHINE) (3 sets)
70 x 10
90 x 8
110 x 6
130 x 5
150 x 4 / 100 x 3
WIDE GRIP REAR PULL-UPS (3 sets)
- Fast Tempo, 60 Second Rests
Body x 15
Body x 8
Body x 6
CLOSE GRIP UNDERHAND PULL-UPS (3 sets)
- Fast Tempo, 60 Second Rests
Body x 10
Body x 8
Body x 6
CLOSE GRIP MACHINE PULL-DOWNS (3 sets)
3-3-3 Tempo, 90 Second Rests
150 x 9
200 x 5
250 x 3
CLOSE GRIP SEATED CABLE ROW (SHRUGGING) (3 sets)
Fast Tempo, 90 Second Rests
120 x 10
150 x 7
180 x 5
BENT OVER BARBELL ROWS (3 sets)
- Fast Tempo, 60 Second Rests
135 x 10
135 x 10
135 x 10
BACK EXTENSIONS (3 sets)
- 5-1-5 Tempo, 90 Second Rests
Torso x 10
Torso x 8
Torso x 7
TRAINING NOTES
Total Sets (Calves): 15
Total Sets (Back): 18
Not a bad calves workout. Put up some reasonable weight, pushed pretty hard on every set, got a pretty good pump. I don’t have to wear the mask of shame for today’s efforts.
Supersetted Wide Grip Rear and Close Grip Underhand Pull-ups.
The back workout was reasonable as well. Not amazing, but satisfactory. Put it all together and it was a Luongo-worthy day.
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