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TODAY’S TRAINING INSPIRATION:
STEVE DURBANO

Today’s Colin Timberlake Training Inspiration is a man who established himself as one of fiercest enforcers in the game of hockey during the 1970s. In an era that featured high-scoring superstars such as Bobby Orr, Phil Esposito and Guy Lafleur, men such as Steve Durbano were carving out reputations and legacies with their fists.

Durbano played for six seasons in the NHL and one in the WHA, during which time he led the league in penalty minutes twice (once in each league). His 370 penalty minutes with the Kansas City Scouts and Pittsburgh Penguins in 1975-76 still stands as one of the most heavily penalized campaigns in NHL history.

In each of the four seasons during which he played at least 40 games, he accumulated 200 or more penalty minutes and finished his NHL and WHA career with a combined 1,411 penalty minutes in only 265 games, one of the highest ratios in professional hockey history.

Durbano had been a 1st round selection by the New York Rangers in the 1971 draft, due in no small part to the ferocity he had shown in junior hockey. In each of his final three years of junior, Durbano recorded more than 300 penalty minutes, including a whopping 402 with the Omaha Knights of the CHL in 1972 (in addition to 41 points).

Despite one of the briefest NHL careers to still be noteworthy, Durbano is among the top 70 in league history for career penalties and retired as a fan favorite for his willingness to take on all comers…any time, any place.

TODAY: INJURED / DAY OFF

REST / HEALING PERIOD

TRAINING NOTES

Total Sets (Body): Zero

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TODAY’S TRAINING INSPIRATION:
GLENN HALL

Today’s Colin Timberlake Training Inspiration is a man who established himself as the greatest workhorse and ironman goaltender in the history of the NHL, while also establishing himself as simply…one of the best.

Today, a goaltender is considered an overplayed and ultra-durable workhorse if he suits up for 70 games during the 82-game schedule.

Glenn Hall played back when seasons were 70 games long, and he played all 70 games, all year long, year after year.

Today you will rarely see a goaltender play 30 straight games. Hall played in 502 consecutive games, going eight years without missing a single one. And he achieved this while not wearing a mask.

During his career, he also set an NHL record for goaltenders with seven First Team All-Star awards, and also won three Vezina Trophies as goaltender of the year. He also won the Conn Smythe Trophy as playoff MVP and the Calder Trophy as rookie of the year.

Glenn Hall retired with incredible totals of 906 games (virtually unheard of for a goaltender), 407 wins and 84 shutouts, putting him among the very best of the best in all three categories.

Consistency.

TODAY: INJURED / DAY OFF

REST / HEALING PERIOD

TRAINING NOTES

Total Sets (Body): Zero

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TODAY’S TRAINING INSPIRATION:
TERRY SAWCHUK

Today’s Colin Timberlake Training Inspiration is a man who is rightfully regarded by many as the greatest goaltender to ever set foot on NHL ice.

For several decades, Terry Sawchuk held virtually every noteworthy career record for the position, only being eventually passed many years later by legendary goaltenders Patrick Roy and Martin Brodeur, who also benefited from significantly longer seasons in which they could accumulate victories and shutouts.

Sawchuk played 21 NHL seasons for five teams, accumulating NHL record totals in games (978), minutes played (57,228), victories (447), ties (172) and shutouts (103).

Sawchuk retired with the likes of Jacques Plante and Glenn Hall as unquestionably a standard-setter for his position. He won four Vezina Trophies as the NHL’s best goaltender, as well as the Calder Trophy as the NHL rookie of the year.

He led the league in wins five times and shutouts three times, and three times played in all 70 games for his team. (playing in 67 or more an additional four times). He was the quintessential workhorse.

Perhaps most impressive of all, he accomplished these feats in an era where goalies didn’t even wear face masks for protection.

He also accumulated 54 victories and 12 shutouts in 106 playoff games, and played in eleven All-Star Games. He was named to the post-season All-Star Team seven times, and raised the Stanley Cup over his head as a league champion on four occasions.

TODAY: INJURED / DAY OFF

REST / HEALING PERIOD

TRAINING NOTES

Total Sets (Body): Zero

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TODAY’S TRAINING INSPIRATION:
BILLY SMITH

Today’s Colin Timberlake Training Inspiration is a man whose unquenchable competitive fire earned him a place in the Hockey Hall of Fame as one of the greatest goaltenders in the history of the game

Billy Smith was the netminding centerpiece of the New York Islanders dynasty of the late 1970s and early 1980s which saw the team win four Stanley Cups in a row.

One of the few goaltenders to ever win 300 games in his career (305), Smith led the league in victories (32) in 1981-82 and ties (17) in 1974-75. Over five straight seasons in which he led his team to the Stanley Cup finals, Smith accumulated 69 of his incredible 88 career playoff victories.

Smith’s refusal to lose was evident in his fiery style of play, one that saw him accumulate 489 penalty minutes as by far one of the most aggressive and penalized goalies in the game’s history.

He also has one goal scored to go with his 12 career assists, as he was the first goalie in modern history to be credited with scoring a goal.

Smith has no shortage of hardware either, having won the 1982 Vezina Trophy as the game’s best goaltender, the 1983 Conn Smythe Trophy as playoff MVP and the 1983 Jennings Trophy as goaltender for the team with the least goals allowed.

TODAY: INJURED / DAY OFF

REST / HEALING PERIOD

TRAINING NOTES

Total Sets (Body): Zero

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TODAY’S TRAINING INSPIRATION:
TONY ESPOSITO

Today’s Colin Timberlake Training Inspiration is a man who was one of the hardest working goaltenders of his era, with his numerous legendary seasons vaulting him into the Hockey Hall of Fame.

Tony Esposito burst onto the NHL scene in the early 1970s, with his 15 shutouts in his rookie season still standing as the modern NHL record for shutouts in a season. He won the 1970 Calder Trophy (rookie of the year) and Vezina Trophy (goaltender of the year) that season, and would win two more Vezinas when it was all said and done.

Those 15 shutouts in his first year were just part of the 76 he would record in his career, currently placing him 9th on the all-time list, to go with his 423 wins (7th), 886 game (7th) and 151 ties (3rd).

Esposito led all goaltenders in games played four times (ten times in the top three), and had nine seasons with 60 or more games and two seasons with 70 or more. He led the league in wins twice, had 30+ wins in eight separate seasons, and led the league in shutouts three times.

Six All-Star Games, five post-season All-Star selections, and a major role in the legendary 1972 Canada vs. USSR Summit Series and it is virtually impossible to ignore Esposito’s contribution to the game.

TODAY: INJURED / DAY OFF

REST / HEALING PERIOD

TRAINING NOTES

Total Sets (Body): Zero

INSPIRATIONAL CLIP

The following clip features some highlights from the Game 6 of the legendary eight-game 1972 Summit Series between Canada and the Soviet Union, a sporting event that took the Cold War and placed it on ice.

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TODAY’S TRAINING INSPIRATION:
BERNIE PARENT

Today’s Colin Timberlake Training Inspiration is a man who had for decades, and arguably still has, established himself as possibly the greatest winner in hockey history.

Bernie Parent was the goaltending backbone of a Philadelphia Flyers dynasty that saw the team win back to back Stanley Cups in 1974 and 1975. This period coincided with a three-year stretch in which Parent led the entire NHL in wins for three straight seasons.

Perhaps most impressively, he posted 40-win seasons twice in a row, when 40-win seasons were essentially unheard of among NHL goaltenders.

Perhaps greatest of all was the 1973-74 season where he was the league’s biggest workhorse, leading all goalie with 73 games played, and its shutout leader (one of two 12-shutout seasons he had and one of three in which he led the league in this category).

And these achievements paled in comparison to his greatest accomplishment that year: a record setting 47 wins that would stand for over 30 years as the league standard and, which realistically, still does.

Just a couple seasons ago, Parent’s 47 wins were finally matched by Roberto Luongol and beaten by Martin Brodeur (48) but only in a league that saw more games in a season than Parent’s day and which had eliminated ties, assuring one goaltender of a win every single game. Even with these advantages, Brodeur was only able to beat Parent’s mark by one.

When one also considers that Bernie Parent posted a record of 47-13-12 in that incredible season, and that he would almost assuredly have won at least half of his 12 ties in today’s league, he is left with an amazing 53 wins if half his ties are converted to victories and half to losses.

Parent retired as one of the all-time leaders in pretty much every major goaltending category, with his 54 shutouts, 271 wins and 120 ties placing him among the all-time leaders. His 38 playoff victories are no slouch either, and in both 1974 and 1975 he was named both the goaltender of the year (Vezina Trophy) and playoff MVP (Conn Smythe Trophy), rightfully assuring himself a place in the hall of fame.

TODAY: INJURED / DAY OFF

REST / HEALING PERIOD

TRAINING NOTES

Total Sets (Body): Zero

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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:
SHERYL SWOOPES

Today’s Colin Timberlake Training Inspiration is a woman whose athletic drive contributed largely to the rise of professional basketball for women and the provision of a strong role model for female athletes.

Sheryl Swoopes was the fifth overall draft choice and first player to be signed when the WNBA was formed, and lived up to those expectations and beyond, being named league MVP in 2000, 2002 and 2005, and leading her team (the Houston Comets) to the league championship for four straight seasons (1997-2000).

Swoopes scored the first slam dunk in WNBA history, and was also named the WNBA Defensive Player of the Year three times in a career that spanned from 1997 to 2008.

She was also named an All-Star Game MVP and played a critical role in Team USA winning three straight Olympic Gold Medals from 1996 to 2004.

All of this followed a stellar collegiate career, in which Swoopes set several records at Texas Tech, including points in a season and career points per game, and was twice named an NCAA Division I All American.

TODAY: DAY OFF

REST PERIOD

TRAINING NOTES

Total Sets (Body): Zero

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TODAY’S TRAINING INSPIRATION:
LISA LESLIE

Today’s Colin Timberlake Training Inspiration is a woman who took a 6’5” frame and a great deal of talent, and capitalized on these gifts with hard work and training.

Lisa Leslie was the 7th overall pick in the 1997 WNBA draft, but she may well have gone on to become the greatest player in league history.

Over an eleven-year career with the Los Angeles Sparks, Leslie won two WNBA titles, was named the Finals MVP twice, and was three times named the league MVP.

To these accolades she would add eight All-Star Games, nine post-season All-Star Team selections, two All-Defensive Team selections and twice be awarded the Defensive Player of the Year.

In addition to her consistent performance among the league’s elite, she also played a role in enhancing the marketability of the women’s game by pushing the envelope with an exciting style of play some may have thought reserved only for men. On July 30, 2002, she achieved the first slam dunk in WNBA history.

She holds the WNBA career records for points and rebounds.

TODAY: FOREARMS (Fast Tempo, 60 Second Rests)

UNDERHAND DUMBBELL FOREARM CURLS (4 sets)
35 x 10
35 x 10
35 x 10
35 x 10

OVERHAND FOREARM DUMBBELL CURLS (4 sets)
10 x 20
10 x 20
10 x 20
10 x 20

TRAINING NOTES

Total Sets (Forearms): 8

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TODAY’S TRAINING INSPIRATION:
BRIAN PROPP

Today’s Colin Timberlake Training Inspiration is a man who, throughout the entire 1980s, served as the backbone of a Philadelphia Flyers team that transitioned through several eras, from the classic Bobby Clarke and Bill Barber-led Flyers to the Rick Tocchet and Ron Hextall-based teams of the late 1980s and early 1990s.

Propp was a model of consistency throughout his career, scoring 70 points or more in 10 different seasons and 90+ in four. It all added up to a 1,000-point career and five appearances in the Stanley Cup finals, with 148 points in 160 career playoff games.

Propp led the NHL with 12 game winning goals in 1983, and along with teammate Tim Kerr, helped define the modern NHL role of power play specialist. Propp had six seasons with 10 or more power play goals among his eight seasons with 30 or more goals in total.

His prowess on the power play was especially noteworthy in the 1991 playoffs, when his amazing eight PPG in one playoff run helped lead the Minnesota North Stars on an unlikely Cinderella run to the finals.

Propp’s competitive drive was perhaps most evident in the 1989 playoffs when the Flyers squared off against the powerhouse Montreal Canadiens. Propp took a brutal head shot from Montreal defenseman Chris Chelios that left him unconscious on the ice.

In a show of heart that wouldn’t even be allowed in professional sports today, Propp missed only one game with a concussion and returned to play out the series against the physical Canadiens.

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

WIDE GRIP PULL-UPS (3 sets)
Body x 15
Body x 10
Body x 8

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

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

BENT OVER BARBELL ROW (3 sets)
135 x 10
135 x 10
135 x 10

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

BARBELL SKULL CRUSHERS (5 sets)
75 x 13
75 x 12
75 x 10
75 x 10
75 x 10

UNDERHAND CABLE TRICEP EXTENSIONS (5 sets)
22.5 kg x 15
27.5 kg x 12
37.5 kg x 15
47.5 kg x 10
57.5 kg x 10

SPREADING CABLE TRICEP EXTENSIONS (3 sets)
37.5 x 10
37.5 x 8
37.5 x 8

STATIONARY BIKE
- Resistance 15/25
2.00 Miles / 5:20 / 80 Cal

TRAINING NOTES

Total Sets (Back): 15
Total Sets (Triceps): 13

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