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TODAY’S TRAINING INSPIRATION:
RICH SUTTER

Today’s Colin Timberlake Training Inspiration is a man who was one of the six NHL-bound Sutter brothers who played together in the league between the 1970s and 1990s.

Rich Sutter was generally considered the least talented of the six brothers, but that meant he was the one who had to work the hardest to make it to the big leagues.

And given that the Sutters were renowned throughout the league for their tireless work ethic, the thought of being the potentially hardest working of the bunch implies a superhuman level of discipline and ability to apply oneself.

The Sutters made their mark on the league, as any opposing player on the ice at the same time as a Sutter was liable to receive a punishing bodycheck. The Sutter brand of hockey was a physical brand, with no quarter given.

Unlike some of his brothers with a better scoring touch, Rich had to rely especially on his effort, grit and responsible positional play. And if he was the least apt when it came to scoring, that said quite a bit about the family because Rich was able to net 20 goals in the 1986-87 season.

Rich Sutter played 13 seasons in the NHL, scoring 149 goals and 315 points in 874 games. His abrasive style of play earned him 1,411 minutes in penalties.

TODAY: DAY OFF

Minor injury recovery continues…

TRAINING NOTES

Total Sets (Body): Zero

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TODAY’S TRAINING INSPIRATION:
MARC CRAWFORD

Today’s Colin Timberlake Training Inspiration is a man who illustrates how phenomenal work ethic as opposed to phenomenal talent can crate a stronger foundation for success throughout life.

Marc Crawford was born a talented hockey player, but just barely talented enough to make it to the NHL if he continually gave it 100% of his effort, at all times.

During his six NHL seasons with the Vancouver Canucks (from 1981 to 1987) he earned the nickname “747” for the frequency with which he flew between the big league team and its minor league affiliate, the Fredericton Express.

Crawford would only play in 176 NHL games, scoring 19 goals and 50 points, while playing 519 junior and minor league games and recording almost a point per game at that level.

He would retire as a player in 1989 after a respectable but ordinary career. As is often the case with players who get by one their study of the game and their will to work, he would come back as a phenomenal coach.

He worked his way up through the coaching ranks, through the juniors and the minors, and become head coach of the NHL’s Quebec Nordiques in 1994. At the end of the 1994-95 season, he became the youngest man ever to win the Jack Adams Award as the NHL coach of the year.

The next season, he led the team (now the Colorado Avalanche after relocating from Quebec) to a Stanley Cup victory, with the knowledge of the game he had acquired through his tireless work allowing him to achieve behind the bench what he had not been able to on the ice.

He has since gone on to accumulate one of the best career coaching records in league history, and he continues to build upon his numbers.

Before becoming the head coach of the Dallas Stars for the 2009-10 season, he had coached 987 NHL games, posting 470 wins against 361 losses (with 100 ties and 52 overtime losses). He has also added an impressive 43 playoff wins…and counting.

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

SINGLE LEG SQUATS (3 sets)
x 10
x 10
x 10

BALANCE BOARD SQUATS (3 sets)
90 x 10
90 x 10
90 x 10

SEATED HAMSTRING CURLS (5 sets)
90 x 12
130 x 10
150 x 10
170 x 7
170 x 7

SEATED CALF RAISE (5 sets)
120 x 10
150 x 10
150 x 10
150 x 10
150 x 10

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
180 x 20
180 x 20
180 x 20
180 x 20
180 x 20

REVERSE CALF PRESS (DECLINE) (5 sets)
180 x 20
180 x 20
180 x 15
180 x 10
180 x 10

TRAINING NOTES

Total Sets (Legs): 11
Total Sets (Calves): 15

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TODAY’S TRAINING INSPIRATION:
MIKE PECA

Today’s Colin Timberlake Training Inspiration is a man who, only a couple weeks ago, retired from professional hockey and ended one of the greatest careers as a defensive forward the league has ever seen.

The role of checking forward is one that often goes unthanked and uncelebrated among the fans, but Michael Peca established himself as the very best of the best, twice earning the Frank J. Selke Trophy as the league’s finest defensive forward and becoming one of the remarkably few players to win the award more than once.

Considered such a stellar checker and two-way player, Peca commanded scoring superstar Alexander Mogilny (76 goals in one season) as the return value when traded to Buffalo by the Vancouver Canucks.

More amazingly, history has viewed this as a good trade for Buffalo, as Peca would lead his new team to the Stanley Cup Finals in 1999, also leading the Edmonton Oilers to the Final in 2006.

When it was all said and done, Peca had played in 97 playoff games, and during the regular season accumulated 465 points in 864 games over 11 seasons. In 1996-97 he proved his value as a penalty killer, leading the entire NHL with 6 shorthanded goals (and finishing in the top three on two other occasions).

TODAY: SHOULDERS (Fast Tempo, 60 Second Rests)

ARNOLD DUMBBELL PRESS (5 sets)
55 x 8
55 x 7
55 x 5
55 x 5
55 x 5

DUMBBELL LATERAL RAISE (4 sets)
25 x 8
25 x 8
25 x 6
25 x 6

DUMBBELL FORWARD RAISE (4 sets)
25 x 8
25 x 8
25 x 8
25 x 8

PEC DECK REAR DELT FLYES (5 sets)
130 x 10
190 x 8
220 x 4
190 x 7
190 x 6

TRAINING NOTES

Total Sets (Shoulders): 18

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TODAY’S TRAINING INSPIRATION:
HAROLD SNEPSTS

Today’s Colin Timberlake Training Inspiration is a man whose tireless work ethic on the ice made him a fan favorite for the Vancouver Canucks as well as the other three teams he played for during his 17-year NHL career.

Harold Snepsts suited up for 1,033 games in an NHL uniform, and made an impact throughout the league with his driven play in one of the most underappreciated roles in the game. Snepsts was a physical, hard-hitting stay-at-home defenseman, the type of player who keeps pucks out of his own net rather than filling the opposition goal.

He would accumulate 2,009 penalty minutes with his physical brand of hockey, placing him among the all-time leaders in that category.

Snepsts played an integral role in the Vancouver Canucks’ improbable run to the 1982 Stanley Cup Finals, considered one of the greatest overachievements and Cinderella stories in NHL history. Snepsts and his band of workmanlike teammates defied the odds and cleared a path to the finals before running into arguably the most fearsome team in hockey history, the New York Islanders dynasty of the late 1970s and early 1980s.

TODAY: BICEPS (Fast Tempo, 60 Second Rests)

HAMMER DUMBBELL CURL (5 sets)
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

UNDERHAND DUMBBELL CURL (1 set)
35 x 10

TRAINING NOTES

Total Sets (Biceps): 6

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TODAY’S TRAINING INSPIRATION:
GINO ODJICK

Today’s Colin Timberlake Training Inspiration is a man who was pretty close to being undisputed as the heavyweight king of the NHL during his physically impactful pro hockey career.

Gino Odjick was a man who played a hard brand of hockey, ready to give and take bare knuckles at a moment’s notice in defense of his teammates or to provide a momentum shift when needed.

Odjick played 12 seasons in the NHL from 1990 to 2002, with the majority of his noteworthy years with the Vancouver Canucks. In 1996-97, he led the NHL in penalty minutes with 371, one of the highest totals in league history.

Over the course of his 605 games, he became one of the all-time penalty minute leaders in league history, with his 2,567 minutes placing him presently at 17th on the all-time chart.

Four times he finished in the top four in the league for penalty minutes, and broke the 300-minute mark three times (and added 296 in his rookie season).

Furthermore, Odjick wasn’t a complete non-factor when it came to hockey skills. He notched 16 goals in the 1993-94 season, when he contributed to the Canucks’ Cinderella run to the Stanley Cup Finals.

He finished his career with 64 goals and 137 points, a very respectable total for a man whose job it was to sacrifice his face and knuckles and for the team.

TODAY: CHEST (Fast Tempo, 60 Second Rests)

BENCH PRESS (5 sets)
135 x 10
185 x 10
185 x 8
185 x 6
185 x 5

INCLINE MACHINE PRESS (PER ARM) (5 sets)
50 x 12
60 x 10
60 x 8
60 x 10
60 x 10

TRAINING NOTES

Total Sets (Chest): 10

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TODAY’S TRAINING INSPIRATION:
GARY “SUITCASE” SMITH

Today’s Colin Timberlake Training Inspiration is a man who was one of the hardest working goaltenders of the 1960s and 1970s, but whose name has fallen by the wayside in the history books because he played almost exclusively for weak teams.

Gary Smith was known as “Suitcase Smith” due to the frequency with which he was traded. In a career that spanned 15 NHL and WHA seasons, Suitcase played for eight different teams, during which time he played in 554 games and accumulated 180 wins. But for every team that let Smith go, there was a team that knew he would add value to their roster.

Twice, Smith led all NHL goaltenders in games played, with 71 in 1970-71 and 72 in 1974-75, one of the consummate workhorses of his era. He was 2nd in games played another season, and 3rd in yet another.

The losses piled up as he guarded the net for losing franchises like the Oakland Seals, California Golden Seals, and recent expansion teams like the Vancouver Canucks, Winnipeg Jets and Washington Capitals.

But despite the general low caliber of the teams in front of him, Gary Smith got his share of wins as well, and in 1974-75 led the Vancouver Canucks to their first division title, posting a record of 32-24-9.

Gary Smith shared in the Vezina Trophy in 1971-72 as a key member of a strong goaltending tandem with the Chicago Blackhawks and played in the 1975 All-Star Game.

TODAY: BICEPS (Fast Tempo, 60 Second Rests)

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

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

TRAINING NOTES

Total Sets (Biceps): 10

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TODAY’S TRAINING INSPIRATION:
SAMI SALO

Today’s Colin Timberlake Training Inspiration is a man who has remained one of the NHL’s most effective defensemen despite suffering over 30 injuries in a professional career characterized by horrible luck.

Sami Salo has seen it all in his days with the Vancouver Canucks, from deflected pucks shattering his nose to nearly becoming involuntarily sterilized in the 2010 playoffs.

After being struck in the groin so fiercely during a game that there were (slightly overstated) reports of a ruptured testicle, Salo returned to the ice with his team’s fortunes on the line and, with a healthy dose of pain killers, played hockey through an even greater dose of excruciating pain.

Salo has anchored the Vancouver Canucks defense for years, and has long been respected for consistent play, earning himself appearances in the Olympics for his native Finland (winning bronze in 2010 and silver in 2006).

In 665 NHL games, he has scored 81 goals and 273 points. He was particularly effective in the playoffs the last two seasons, scoring 7 points in 7 games in 2009, and 6 points in 12 games in 2010.

TODAY: CARDIO

10K RUN
- 48:02
Mile 1: 7:14
Mile 2: 7:44
Mile 3: 7:56
Mile 4: 8:09
Mile 5: 7:46
Mile 6: 7:40

TRAINING NOTES

Total Sets (Body): Zero

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TODAY’S TRAINING INSPIRATION:
DARCY ROTA

Today’s Colin Timberlake Training Inspiration is a man whose talent for the game combined with a strong work ethic earned him nine seasons with 20 or more goals in the NHL and made him one of the relatively few scoring bright spots on a Vancouver Canucks team that suffered many losing seasons during the 1980s.

Darcy Rota played a key role in the Cinderella run to the Stanley Cup Finals enjoyed by the Canucks in 1982, and the next year produced one of the greatest seasons in team history with 42 goals and 81 points.

He had been a consistent scorer with the Chicago Blackhawks, which had followed a stellar junior career with the Edmonton Oil Kings. During his final year with the Oil Kings, he scored 73 goals and 129 points in 68 games.

Rota compiled some fine NHL numbers, with 256 goals and 495 points in 794 career games, and made excellent use of the knowledge he had acquired during his playing days by becoming part of the Canucks management team and later president of the Burnaby Express of the BCHL, where he helps develop the next generation of future NHL stars.

TODAY: 10K RUN

10K
- 51:34 (Moderately Hard Pace)
- Mile 1: 7:10
- Mile 2: 7:43
- Mile 3: 8:16
- Mile 4: 8:43
- Mile 5: 8:54
- Mile 6: 8:34

TRAINING NOTES

Well, I was moving at a “moderately hard” pace, but it is not that long ago that 52 minutes would have meant I was moving at a “quite leisurely” pace. Use it or lose it! The first step back on the road to greatness…

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TODAY’S TRAINING INSPIRATION:
RYAN JOHNSON

Today’s Colin Timberlake Training Inspiration is a man who has followed in the footsteps of NHL greats such as Craig Ludwig and become a specialist in one of the most painful and dangerous jobs in professional hockey: elite shot blocker.

Ryan Johnson presently excels in one of the least glamorous jobs in the NHL, defensive forward. It is a job that doesn’t bring in scoring titles or high-paying product endorsements, but it is essential to team success and Johnson has become one of the league’s top defensive specialists.

He has also shown remarkable durability and pain tolerance, as last season he played for over six weeks with a broken foot, and also played games with a broken finger (which required surgery at the end of the season).

As of this writing, Johnson has played in 12 season and over 600 games (and counting), with his solid fundamentals and work ethic ensuring that he will add significantly to these totals.

Notably, this past summer, Johnson ran the Duluth Marathon in under four hours, an excellent performance, and he participated in this endeavour to raise money for cancer research after recently losing his father to the disease.

TODAY: BICEPS (5-5-5 Tempo, 90 Second Rests)

PREACHER HAMMER DUMBBELL CURL (5 sets)
30 x 4
30 x 4
30 x4
30 x 3
30 x 3

PREACHER UNDERHAND DUMBBELL CURL (5 sets)
30 x 4
30 x 4
30 x 3
30 x 3
30 x 3

SUSPENDED-LEGS TWISTING INCLINE DUMBBELL CURL (5 sets)
25 x 4
25 x 4
25 x 3
25 x 3
25 x 3

OVERHAND BARBELL CURL (5 sets)
- Fast Tempo, 90 Second Rests
45 x 15
45 x 12
45 x 12
45 x 12
45 x 15

TRAINING NOTES

Total Sets (Biceps): 20

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TODAY’S TRAINING INSPIRATION:
BRENDAN MORRISON

Today’s Colin Timberlake Training Inspiration is a man who passed the impressive ironman streaks of Trevor Linden and Don Lever to set the Vancouver Canucks team record for consecutive games played.

Brendan Morrison played in 542 consecutive games after joining the team, not only setting a club record, but becoming the NHL’s active ironman in the process. When his streal ended, his 542 straight appearances marked the 11th longest stretch in NHL history.

Morrison has, at the time of this writing, played in over 700 games during 12 seasons, during which he has scored over 500 points. The majority of his career has been spent with Vancouver, where he became recognized as one of the best players in team history before signing with Anaheim in 2008.

During the course of his streak, Morrison showed a virtually unmatched ability to play through pain, often requiring extensive treatment in the offseason.

On one occasion, he left the ice after being injured and losing teeth, only to return and contribute to the overtime goal that won the game.

Morrison has also played for Team Canada in three World Championships, winning gold in 2004 and silver in 2005.

TODAY: DAY OFF

Pathetic. Brendan Morrison is an ironman. The last week or so, I haven’t even been an irontoddler. Redemption is on its way.

TRAINING NOTES

Total Sets (Body): Zero

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