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TODAY’S TRAINING INSPIRATION:
MIKE ERUZIONE

Today’s Colin Timberlake Training Inspiration is a man who provided the leadership for one of the greatest and most inspiring sports legends of all time.

Mike Eruzione was the captain of the 1980 USA Olympic hockey team when it went up against the feared Soviet hockey squad and won and improbably 4-3 victory in what became known as the Miracle on Ice.

The Soviets were riding a streak of four straight gold medals at the Olympics when they met the Americans in a one-game semifinal elimination. Virtually everyone expected the Soviets to run over the Americans but Eruzione led Team USA to victory in the semifinal, and then a win in the gold medal game against Finland.

Who scored the game winning goal against Vladislav Tretiak and Team USSR? Mike Eruzione.

He made a good career out of representing his country, also playing for Team USA at the 1975 and 1976 World Championships.

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

ARNOLD DUMBBELL PRESS (5 sets)
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

DUMBBELL SHOULDER PRESS (5 sets)
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

CRUNCHES (3 sets)
x 60
x 60
x 60

SINGLE STRAIGHT LEG RAISES (2 sets)
x 60
x 60

STATIONARY BIKE
- Resistance 15/25
20 Minutes / 7.25 Miles / 288 Cal

TRAINING NOTES

Total Sets (Shoulders): 10
Total Sets (Abs): 5

INSPIRATIONAL CLIP

The following video shows highlights of the famed USA vs. USSR game in 1980, with some background on the political and sporting climate of Olympic hockey at the time.

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TODAY’S TRAINING INSPIRATION:
MARK PAVELICH

Today’s Colin Timberlake Training Inspiration is a man who was part of an extraordinary display of work ethic, hustle and overcoming the odds when he was part of Team USA in what has come to be known as the Miracle on Ice.

Mark Pavelich was a key component of the American squad at the 1980 Winter Olympics in Lake Placid, and was a contributor the the hockey world being completely shocked when he and his teammates (a bunch of college kid underdogs) defeated the essentially fully professional Soviet Squad backstopped by Hockey Hall of Famer Vladislav Tretiak in goal.

Pavelich and company beat the Soviets in a one game elimination, then won the gold medal two days later, etching their names forever in hockey history.

Of all the Miracle on Ice squad, Pavelich went on to have one of the most successful careers in the NHL. Though he played only 355 games in the league, he was almost a point a game with 329. He scored 82 points for the New York Rangers in 1983-84.

In 1983, while playing for the Rangers, he became only the second American player in history to score 5 goals in a single NHL game.

TODAY: SHOULDERS (Fast Tempo, 90 Second Rests)
and LEGS (Fast Tempo, 90 Second Rests)

ARNOLD DUMBBELL PRESS (5 sets)
50 x 10
50 x 10
50 x 8
50 x 7
50 x 6

DUMBBELL LATERAL RAISE (3 sets)
20 x 10
20 x 10
20 x 10

DUMBBELL FORWARD RAISE (3 sets)
20 x 10
20 x 10
20 x 10

BENT OVER DUMBBELL REAR DELT FLYES (3 sets)
20 x 10
20 x 10
20 x 10

LEG PRESS (DECLINE) (5 sets)
360 x 20
720 x 6
720 x 8
720 x 8
540 x 20

QUAD EXTENSIONS (5 sets)
120 x 15
150 x 15
180 x 10
180 x 10
150 x 8

SEATED HAMSTRING CURLS (5 sets)
100 x 15
150 x 12
130 x 10
130 x 12
130 x 12

TRAINING NOTES

Total Sets (Shoulders): 14
Total Sets (Legs): 15

INSPIRATIONAL CLIP

The following clip is the theatrical trailer for the movie Miracle, which tells the story of the 1980 USA Olympic hockey team.

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TODAY’S TRAINING INSPIRATION:
MARIE-PHILIP POULIN

Today’s Colin Timberlake Training Inspiration is a woman who, at the Vancouver 2010 Winter Olympics, exemplified a trait we should all strive for in our training and in competition: bringing our best when it matters the most.

Whether it is pushing through the lactic acid in the final seconds of a training run in search of a personal best or breaking through the pain barrier in the final most valuable reps of a weightlifting set, the essence of personal achievement and improvement is rising to the occasion.

Marie-Philip Poulin rose to the occasion in the most phenomenal manner in the gold medal game in the women’s ice hockey tournament.

Playing for Team Canada, she was part of a line-up that earned a berth in the finals against longtime arch-rival Team USA. In a one-game elimination to determine who would get the gold medal and who would get the silver, Poulin scored the only two goals of the game as Canada earned a hard-fought 2-0 victory over the Americans.

In doing so, Poulin played a central role in earning gold for her team and etched her name in the books of hockey history.

TODAY: BACK (Fast Tempo, 90 Second Rests)
and CALVES (Fast Tempo, 90 Second Rests)
and SHOULDERS (Fast Tempo, 90 Second Rests)
and CARDIO

WIDE GRIP FRONT PULL-UPS (3 sets)
Body x 15
Body x 10
Body x 12

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

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

CLOSE GRIP CABLE ROWS (3 sets)
60 kg x 12
70 kg x 10
80 kg x 8

MTS MACHINE ROW (3 sets)
60 kg x 15
70 kg x 12
80 kg x 10

SEATED CALF RAISE (5 sets)
90 x 20
135 x 12
135 x 10
135 x 8
135 x 8

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
270 x 20
270 x 20
270 x 18
270 x 18
270 x 16

REVERSE CALF PRESS (DECLINE) (5 sets)
270 x 15
270 x 12
270 x 8
270 x 8
270 x 10

ARNOLD DUMBBELL PRESS (3 sets)
50 x 10
50 x 10
50 x 10

DUMBBELL LATERAL RAISE (3 sets)
20 x 10
20 x 10
20 x 10

DUMBBELL FORWARD RAISE (3 sets)
20 x 10
20 x 10
20 x 10

VERTICAL GRIP REAR DELT FLYES (PEC DECK) (3 sets)
“8″ x 20
“12″ x 10
“12″ x 10

TREADMILL
- 1.5 Miles / 10 Minutes

TRAINING NOTES

Total Sets (Back): 15
Total Sets (Calves): 15
Total Sets (Shoulders): 12
Pull-Ups (All Variations): 91

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TODAY’S TRAINING INSPIRATION:
ALEXANDRE BILODEAU

Today’s Colin Timberlake Training Inspiration is a man who, last week, won the men’s moguls event at the 2010 Vancouver Winter Olympics and in doing so became the first Canadian athlete to win an Olympic gold medal on Canadian soil.

Much ado had been made about Canada’s failure to capture a gold medal in either of its two previous stints as Olympic host, and there was no shortage of pressure on the home athletes to win a gold and end the drought that had afflicted the country.

Decades of suffering for sports fans came to a halt when Alexandre Bilodeau defeated prohibitive favorite (and anti-Canadian) Dale Begg-Smith and, in his second Olympic appearance (he was 11th in 2006) saw years of hard work come to glorious fruition.

A particularly compelling aspect of Bilodeau’s story is how he credits his older brother Frederic as his inspiration in training and in life. Frederic suffers from severe cerebral palsy that limits his mobility and his speech. However, the manner in which Frederic approaches life drove Alexandre to strive to push his own limits and when the gold medal was won, nobody was more ecstatic than big brother Frederic in the stands nearby.

TODAY: SHOULDERS (Fast Tempo, 90 Second Rests)

ARNOLD DUMBBELL PRESS (5 sets)
35 x 10
35 x 10
50 x 6
50 x 5
50 x 5

DUMBBELL SHOULDER PRESS (3 sets)
50 x 6
50 x 8
50 x 6

DUMBBELL LATERAL RAISE (3 sets)
35 x 5
35 x 5
35 x 5

HANGING BENT LEG RAISES (5 sets)
x 12
x 12
x 12
x 12
x 12

HANGING BENT LEG OBLIQUE RAISES (5 sets)
x 15
x 12
x 12
x 12
x 12

STATIONARY BIKE
- Resistance 15/25
15 Minutes / 6.05 Miles / 245 Cal
- 3.95 Miles / 159 Cal at 10 Minute Mark

TRAINING NOTES

Total Sets (Shoulders): 11
Total Sets (Abs): 10

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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

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TODAY’S TRAINING INSPIRATION:
FORREST GRIFFIN

Today’s Colin Timberlake Training Inspiration is a man whose willingness to take damage, fight hard and leave nothing in the cage has made him a permanent fan favorite among viewers of mixed martial arts.

The unbeatable fighting spirit of Forrest Griffin has seen him attain great heights in the sport of MMA, not the least of which was his claiming of the UFC Light Heavyweight Title when he withstood five rounds with one of the most feared strikers in MMA, Quinton “Rampage” Jackson.

Griffin also won the first season of the Ultimate Fighter reality show, and its light heavyweight tournament, with the final match against Stephan Bonnar being almost universally regarded as the greatest and most action-packed fight in MMA history, as well as the single most important performance that catapulted the UFC to the current popularity it now enjoys.

Griffin has fearlessly taken on all comers, and fought with an almost reckless disregard for pain and facial damage.

The legend goes that in one of his early pre-UFC fights, he had his forearm snapped in a submission but still went on to beat his opponent into a TKO with his functional arm.

Forrest Griffin holds victories over Travis Fulton, Tito Ortiz, Stephan Bonnar (twice), Jeff Monson, Chael Sonnen and Mauricio “Shogun” Rua. He has also squared off against several more of the best in the game: Anderson Silva, Keith Jardine, Rashad Evans, Jeremy Horn and, in his first pro fight, UFC Hall of Famer Dan Severn.

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

ARNOLD DUMBBELL PRESS (5 sets)
30 x 8
40 x 5
40 x 5
40 x 5
30 x 5

DUMBBELL LATERAL RAISES (3 sets)
15 x 6
15 x 6
15 x 5

DUMBBELL FORWARD RAISES (3 sets)
15 x 5
15 x 4
15 x 4

HORIZONTAL GRIP REAR DELT FLYES (PEC DECK) (5 sets)
115 x 5
115 x 5
115 x 5
115 x 4
115 x 4

TRAINING NOTES

Total Sets (Shoulders): 16

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TODAY’S TRAINING INSPIRATION:
ALAIN VIGNEAULT

Today’s Colin Timberlake Training Inspiration is a man who has shown that hard work and study of your field, whatever your goals, can leader to greater fruits than simply being born with a high degree of innate talent.

Alain Vigneault was a man who was born with just barely enough talent to make it to the NHL if he studied the game and worked tirelessly at his craft.

The result was 42 NHL games over two seasons with St. Louis Blues, with one goal scored in each season. To a man like Wayne Gretzky, it would have been an embarrassing couple of seasons. To Alain Vigneault, it was the absolute maximization of his potential to skate on NHL ice.

He was a positionally sound defenseman, known for playing a physical and fearless brand of hockey. His style of play earned him the nickname “Bam Bam.”

Former players like Don Cherry, Marc Crawford and Pat Quinn made it to the big leagues by the same means – hard work, accumulated knowledge and intense play – and like them, Vigneault took the work ethic and leadership that had allowed him to become a solid hockey player, and used them to become an extraordinary hockey coach.

Vigneault went from playing to coaching at a remarkably young age – 25 – after five years of professional and junior hockey, during which he played in 327 games. He toiled as a coach in the junior ranks for several years before getting a shot as an assistant coach at the NHL level in 1992.

Since then, he has built upon each opportunity as it has been presented, culminating thus far in his twice being a finalist for the Jack Adams Award as the best coach in the NHL (2000 and 2007). Vigneault won the trophy in 2007 with the Vancouver Canucks, for a season in which he led the team to its best regular season record in its history (49-26-7).

As of the end of the 2008-09 season, Vigneault had coached 512 regular seasons games, sporting a record of 242-204-35-31, totals to which he continues to add.

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

ARNOLD DUMBBELL PRESS (3 sets)
30 x 7
30 x 7
30 x 5

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

DUMBBELL FORWARD RAISE (3 sets)
15 x 3
10 x 5
10 x 4

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

5K RUN
- 24:40

TRAINING NOTES

Total Sets (Shoulders): 12

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TODAY’S TRAINING INSPIRATION:
JACQUELINE CARLY

Today’s Colin Timberlake Training Inspiration is a woman who has experienced both sides of the fitness balance, and uses her experience of going from out of shape to in stellar physical condition to inspire others and make the journey appear more relatable and achievable.

Jacqueline Carly presently writes about her experiences on the fitness front lines at Fitarella.com (and her Twitter activities can also be followed at @Fitarella).

A quick perusal of her story will reveal (with images) how she underwent a remarkable transformation from “ex-big girl” to fitness and figure competitor, achieved in the aftermath of having children and while raising a family.

Jacqueline is extremely accessible via her website and twitter account, and I have to admit myself to having asked for the details of a healthy recipe or two, such as her protein pancakes.

She has also competed in marathons among other notable and challenging fitness goals, true testament that people can indeed go from “big girl” to “fitness fiend.” The road is by no means easy, but it is indeed achievable.

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

ARNOLD DUMBBELL PRESS (5 sets)
25 x 8
25 x 7
30 x 5
30 x 5
30 x 5

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

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

HORIZONTAL GRIP REAR DELT FLYES (PEC DECK) (3 sets)
70 x 7
85 x 5
100 x 4

5K RUN
- 24:18 (approx 7.5 mph)

TRAINING NOTES

Total Sets (Shoulders): 14

Another day, another bit of mild progress and mild frustration with the arm. Kept the weights light and my 3-3-3 tempo was really more like a 5-5-5.

The slow tempo got a bit of attention and a few inquiries from people in the gym, so I got to field a few questions about tempo and reps, which I actually enjoy.

Any time people in the gym have the initiative to ask questions and learn a bit more, I’m more than happy to be a part of it. There’s enough people who don’t even get to the gym, much less put in the effort to actively learn and stretch the boundaries of their knowledge and training.

This 5K run was fairly leisurely and far from a speed test but my neglect of distance training has certainly made a 24 minute 5K feel like a lot more work than it used to… I can’t honestly say that I could have shaved all that much time off if I had needed to.

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TODAY’S TRAINING INSPIRATION:
DAVE POULIN

Today’s Colin Timberlake Training Inspiration is a man who excelled in one of the least glamorous and least celebrated jobs in the NHL, but one that is most essential to his team’s success.

For 13 seasons and 724 games, Dave Poulin was one of the league’s best defensive forwards, due to his masterful approach to the fundamentals of his sport.

He was revered as a leader on and off the ice. When the legendary Bobby Clarke left the Philadelphia Flyers, it was Dave Poulin who was chosen to succeed him as captain, despite being surrounded by a wide array of scoring stars that included Brian Propp, Tim Kerr, Mark Howe and Rick Tocchet.

Poulin was recognized as a defensive master, winning the Frank J. Selke Trophy in 1987, awarded to the best defensive forward in the league. He was also one of the league’s most active participants and leaders in the community, and won the King Clancy Memorial Trophy in 1993 for his work with community charities, which included organizing the “Walk of Life” fundraiser.

Despite being among the best defensive skaters the league has ever seen, he was no slouch when it came to scoring. He scored 205 goals and 530 points in his career, while adding another 73 points in 129 playoff games (which included two runs to the Stanley Cup finals).

TODAY: SHOULDERS (Fast Tempo, 60 Second Rests)

ARNOLD DUMBBELL PRESS (5 sets)
35 x 10
50 x 6
50 x 6
50 x 6
50 x 6

DUMBBELL SHOULDER PRESS (3 sets)
35 x 10
35 x 10
35 x 10

DUMBBELL LATERAL RAISE (4 sets)
35 x 4
35 x 4
35 x 4
35 x 4

DUMBBELL FORWARD RAISE (4 sets)
35 x 6
35 x 5
35 x 5
35 x 6

DUMBBELL UPRIGHT PARALLEL REAR DELT ROW (4 sets)
35 x 10
35 x 10
35 x 10
35 x 10

TRAINING NOTES

Total Sets (Shoulders): 20

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TODAY’S TRAINING INSPIRATION:
KIYOSHI TAMURA

Today’s Colin Timberlake Training Inspiration is a man who was a mixed martial arts star of the PRIDE and RINGS organizations, and established himself as one of the premier Japanese stars of MMA.

Kiyoshi Tamura fearlessly squared off against a who’s-who of the best in the sport, including many of the world’s top fighters in multiple weight classes.

Over the course of a storied career that saw him post a record of 33-13-2 (making him one of the most experienced mixed martial artists in his country), Tamura stepped into the ring with Antonio Rodrigo Nogueira, Wanderlei Silva, Renato Sobral, Bob Sapp, Gilbert Yvel and Frank Shamrock.

He would also earn victories over Maurice Smith, Valentijn Overeem, Renzo Gracie, Jeremy Horn, Pat Miletich, Ikuhisa Minowa, Kazushi Sakuraba, Masakatsu Funaki and Tsuyoshi Kohsaka.

TODAY: SHOULDERS (Fast Tempo, 60 Second Rests)

ARNOLD DUMBBELL PRESS (5 sets)
40 x 10
50 x 10
60 x 4
60 x 4
50 x 7

DUMBBELL LATERAL RAISES (3 sets)
25 x 5
20 x 10
20 x 10

DUMBBELL FORWARD RAISES (3 sets)
25 x 5
20 x 8
20 x 6

BENT OVER REAR DELT DUMBBELL FLYES (3 sets)
25 x 10
25 x 10
25 x 10

UPRIGHT DUMBBELL ROW (3 sets)
25 x 10
30 x 12
40 x 8

CABLE LATERAL RAISES (3 sets)
7.5 kg x 8
7.5 kg x 6
7.5 kg x 6

TRAINING NOTES

Total Sets (Shoulders): 20

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