Athletic Conditioning Center

ACC-BIOSTEEL FOOTBALL TRANSFORMATION PROJECT

2012-05-19T09:02:00.000-07:00

Anthony Iafelice has had a busy year. He is a 17 year old student at St. Marks High School in Ottawa, and also played football for 2 teams. The South Gloucester Raiders Bantam Team, and for his high school team.

Anthony started the last football season in the summer with the Raiders at 180 lbs. practicing 3-4 times per week plus games. Then in the September he began practicing and playing with St. Marks. He was on the field at times twice per day with a very physically demanding schedule in addition to his school work.

By the end of the football season he had lost 20 lbs and dropped down to 160 lbs. Then he developed mono and his weight dropped down to 153 pounds. Anthony was doing everything he thought was right get his weight back up. He started lifting weights at school, was eating what he thought was appropriate, and unfortunately was not making any progress.

His father had contacted me about weight gainers etc and what he should do to try to put the weight back on, safely and progressively. It was from here that we put the plan together to transform Anthony back in to the beast he was on the football field and more.

Anthony's day 1 picture is below. As you can see he is lean and lacking in muscle mass, but with a good frame. Here he is 157.5 lbs, 12.3% body fat, with a breakdown of 138.16 lbs of lean muscle mass and 13.36 lbs of fat. His test results were as follows Jump squat with 40kg = 1.52 m/sec. Body weight squat .94 m/sec. Shuffle test 12 in 15 seconds, Woodway curve speed test 22 mph.

Through his assessment we found many issues with his biomechanics that would limit him in his quest of getting bigger, stronger and faster. He had specific weaknesses in his posterior deltoid, supraspinatus, lower trapezius, and his gluteus medius. His abdominals also showed a significant weakness in their ability to stabilize the pelvis. In combination all of these issues would slow him down without directly addressing them via corrective exercise. This will set the stage for his ability to lift big and heavy as we progress over the next 12 weeks.

Anthony's next issue was to address his caloric intake. Like a typical teenager, his meals where healthy, but lacked the volume and protein content necessary to build muscle. Through the ACC we created a weight gain meal plan that included 4,500 calories a day based on a 40/30/30 macronutrient breakdown. I did not want to go too high protein as some might suggest, as Anthony is a growing teenager and requires a good balanced diet. We included Biosteel (www.biosteel.com) sports supplements as part of his meal plan, mostly because it is the safest product on the market, and certified to be clean. He is taking the recovery protein formula twice per day, as well as their High Performance Sports Drink prior to and during his workouts to ensure his amino acids levels are appropriate.

AFTER 8 WORKOUTS HE HAS PUT ON 7 LBS....LOTS MORE TO COME

I am going to be posting Anthony's gains over the next 12 weeks, along with video and pictures. I am going to go out on limb and predict that Anthony's gain is going to be 25 pounds of ACC built muscle.

Stay Tuned.

Gary Roberts Seminar @ ACC April 18th 7pm

2012-04-03T07:02:00.000-07:00

Gary Roberts Visits ACC with Juno Nominee Brad Rempel of High Valley

2012-03-30T13:10:00.000-07:00

The Juno's are in town and with that the Annual Juno Cup will be played at the Nepean Sportsplex tonight. My good friend Gary Roberts is in for the event, looking to run a few musicians in the corners.

As his normal routine was when he played he needed his pre-game lift and workout. So Gary came into the ACC along with Brad Rempel of the country band High Valley. High Valley is up for a Juno for best country album. I took both of these guys through a little ACC training, peppered with some Gary Roberts High Performance Training.

Brad does lift, but lets just say not at the intensity of Mr. Roberts. After Gary took him through the 20 minute warmup, Brad thought he was done... Gary gave him a great introduction to preparing for the workout. We then got into a great functional lift, with Gary leading the way. We finished off with a few intervals and some core work and downed some biosteel.

A great day in the end, hoping Brad will be able to skate tonight...LOL..

Gary Roberts Performing the Trap Bar Deadlift

Gary & Brad Rempel performing a SB ab crunch with static rotation

Grinding it out!

Brad, Lorne & Gary....Still smiling after a good workout

Gary Roberts Summer Training 2004

2012-03-21T18:05:00.001-07:00

Here is a great clip of the Beast Gary Roberts. This is from 2004 summer workouts. We are at Jeff Oneil's cottage doing some plyos, and in Gary's cottage gym doing some lifting. He is ripped and weighing in at about 215 here. If you watch closely, during the hurdle jumps (in slow motion) you can see a movement fault in his hips as his hip externally rotates on his 2nd jump. Being a well trained machine, he is able to correct this on his next jump....

Here is a great training shot of Gary back squatting, with teammate Mats Sundin spotting from behind. Station 7 was the gym that was owned by Gary, Bryan McCabe, and Lorne Goldenberg. Awesome gym at the time, unfortunately located in an area that was difficult for young players to get to.

Tommy & Lefebvre - ACC Golf Preparation

2012-03-03T11:39:00.003-08:00

Here is Coach Goldenberg's go to exercises that every golfer should be working on pre-season to get ready for successful golf year.

Please note that golfers, should NOT be doing any kind of circuit training to prepare for Golf. The movements to train for golf require focus, specific movements, and appropriate loads.

The areas these exercises will concentrate on is mobility and flexibility in the core musculature. Strength for the thoracic area of the spine and posterior shoulder, and stability of the spine.

Follow the variables as outlined.

Wall Swing

This is a great movement along the wall to help stretch those muscles so critical for the golf swing. If you are a left handed swing, The right posterior shoulder will receive an excellent stretch, as well as the left external obliques and right internal oblique. The left pec and anterior shoulder will also receive a great dynamic stretch. Try to maintain proper foot position and hip movement/weight shift. Hold the top of each stretch for 15-20 seconds. Perform 3 sets of 5 15-20 second holds to each side. And yes work each side to provide balance to the body even though you know you hit in one direction.

Standing Axe Chop With MB Squeeze

This is a great movement for stabilizing the hips, enhancing proper trunk posture, and rotational strength. Squeeze a 6-8 lb med ball between your thighs, while holding onto a high positioned cable. Use an appropriate load that will challenge your core, yet not force your hips out of proper mechanics as you swing through. Perform 3 sets of 8-10 reps on each side.

Supine Linear Foam Roller Lying
By lying on a foam roller, you allow your poor posture to be placed in a more correct position to help re-enforce shoulders back. This happens as a result of the removal of a kyphotic thoracic spine, and a neutral neck position. By resting the arms by your sides, or even spread out in a T-position, will stretch out a tight anterior shoulder capsule, as well as the pectorals. Try to begin by lying for 5-8 minutes and build towards 15 minutes total. When you get up you will feel taller.

The Bow & Arrow

The bow and arrow is a great exercise for strengthening the posterior deltoid, and rhomboids. Stand tall, in this video, the left arm is extended holding the bow, and the right arm is pulling on the arrow. Do not allow your body to rotate, focus on the shoulder. Do not let your elbow drop as you pull, keep the arm parallel to the ground. Complete 3 sets of 8-10 reps on each side.

Check out the T& L webs site for more great info on Golf and Tennis gear! http://shop.tandl.com/

More New Conditioning Pieces Coming To The ACC & My Visit To the Keiser Factory In Fresno California

2012-02-24T18:49:00.000-08:00

This spring and summer will be the best year ever for training at the ACC. In my previous blog announcement I had mentioned about the new Woodway Curves - The best in speed training now in Ottawa at the ACC.

We are also adding the new Keiser Total Body Trainer. Very similar to the old air dyne bikes of the past. The only difference is they are indestructible. I was recently invited down to the Keiser plant in Fresno California, along with strength coaches Scott Hebert, Andy Obrien & Matt Nichol. Unfortunately Andy & Matt could not make it. The purpose was to introduce us to the Dennis Keiser the founder of Keiser strength equipment, and to have a meeting of the minds on power development and the optimal way of training it.

During the tour of the plant, I got to try the new Keiser Total Body Trainer.

Unlike the old air-dyne's of the past, these units are quiet, very smooth and multifunctional. As you can see in this video you can use just legs, just arms, or both. But while I was at the plant, I decided to try just standing on the rear bracket and drive my arms. Well this can be one great ground based exercise tying in your total body from a standing position.

After trying it, as I continued our tour, we came upon their Quality Assurance Testing Area. This was impressive. Keiser had many pieces undergoing repetitive movements, and I do not mean a few tests. Many of these pieces were being continually stressed for over a year at a time. The total body trainer was one of them, check it out.....

The ACC will be rocking this summer with the new treads & TBT's...get in and try it out.

Scott Hebert, Dennis Keiser and Coach Goldenberg trying out the Keiser Power Testing System.

New Speed Training Program Coming To The ACC In April 2012.

2012-02-13T16:44:00.000-08:00

New Speed Training Program Coming To The ACC In April 2012.

Now combine the best of our strength and conditioning program with the Woodway Curve.

Check it out

Coach Goldenberg on Rogers Daytime

2012-02-06T03:43:00.000-08:00

Check out Coach Goldenberg who appeared on Rogers Daytime during the NHL AllStar Show. He and the hosts Derek and Lois talk about warm-up technique, progressive squatting, and the Keiser Runner.

2012-01-19T17:58:00.000-08:00

Check out our latest newsletter. If you would like it emailed directly to you, send us a note at info@accottawa.com....Articles on building off season strength, benefits of the Keiser Runner, an article on Jeff Skinner and much more.....

ACC Athlete Zach Aston-Reese Selected for USHL Prospects Game

2012-01-05T13:30:00.000-08:00

We are very excited to announce that Staten Island NY resident Zach Aston-Reese, who plays for the Lincoln Stars of the USHL has been invited the to he USHL NHL Top Prospects Game.

Zach began training with us last summer as a referral from the Orr Hockey Group. Zach showed up with a great attitude and a will to do what had to be done to get him ready for the season. Being from Staten Island his options were limited for specific hockey training. So he travelled to Ottawa 3 times last summer for an evaluation and programs.

At the best of times take away programs can be challenge for young prospects, it takes dedication and focus when you are training on your own. After getting the recipe, Zach has made the best of it with a very successful year so far.
We are wishing Zach the best of luck in the game and hope it adds to his future dream of playing in the NHL one day.

DB Split Squat Technique - Goldenberg and Roberts

2011-12-21T11:31:00.000-08:00

Here is another NHLPA All Canadians video that Gary and I shot last year. Notice the coaching points and detail. This is an exercise that can be very positive if you execute it properly, or counter productive if you do not.

Quebec Nordiques - Last team picture

2011-12-19T07:07:00.000-08:00

I was surfing the internet recently and found this link to the last team picture of the Quebec Nordiques. Aside from myself in this picture (top left if anyone is looking) there are also some great players on this team including: Joe Sakic, Peter Forsberg, Mike Ricci, Adam Deadmarsh, and Wendel Clarke. We actually won the Presidents trophy that year which was the strike shortened season. We lost to the eventual Stanley Cup Champions NY Rangers in the first round in 5 games. We should have beat them!! We won the cup the following year as the Colorado Avalanche...

The link below will take you right to the web page with the team list

1994/95 Nordiques

Gary Roberts & Coach Goldenberg Demo SB Russian Twist

2011-12-14T05:08:00.000-08:00

Here is a clip we did for the NHLPA AllState All-Canadians Program. This exercise looks simple enough, but rarely executed properly. Keep the hips up, core tight, and progress with the load.

2012 NHL® ALL-STAR FAN BALLOTING

2011-11-24T19:52:00.000-08:00

2012 NHL® ALL-STAR FAN BALLOTING

Goldies Special Eggs

2011-11-22T12:05:00.000-08:00

Check out the clip from Rogers Daytime where I talk about Goldies Special Eggs, THE breakfast of champions

Rogers Daytime - Lorne Goldenberg on Healthy Breakfast

See the ingredients below. A great source of protein and healthy fats. Try the options, like hemp seed, cranberries, almonds or walnuts.

Dangerous Exercises For Marketing Purposes - Buyer Beware

2011-11-17T10:45:00.000-08:00

Playing at the AAA or Junior level is challenging. Being the best you can be so you can get to that next level, is an even a greater challenge. Physical preparation for playing hockey is not something you should take a chance on. In my 20 plus years in the NHL and OHL I have seen many players who made the mistake of participating in a training program that decreased their strength, speed, and agility…yet their body fat was low and they looked good. The problem was a performance decrement that cost them draft positions and their ability to stay at a high level.

If you have been following this blog you know I DO NOT APPROVE of the use of DANGEROUS exercises just to show a player how difficult it is or that he cannot do it, so you better work with that trainer. We KNOW that physical development is a process that includes: evaluation, program creation to meet evaluation results, and effective coaching to ensure your training gets you to where you need to be. Too often I see young players being pushed with inappropriate exercises that results in poor form, and leads to injuries. Note the picture below. This is an OTTAWA AREA NHL player whose picture is used as a marketing tool to attract young players into its local hockey fitness program. The problem is that the exercise execution is completely wrong, resulting in severe stresses in the lower back, hips, shoulders and results in poor posture. I have highlighted the poor biomechanics with the yellow lines. Most importantly the torso lines should not have any kind of severe bend. They should be straight as demonstrated by the picture on the right. Exercises such as this sap training resilience, and do not contribute to a positive result.

The very fact that this picture would even be posted demonstrates the fact that the trainer has no idea how to coach. This player should never be put in this kind of position. A blown disc will not further his career in hockey.

The Next Level On Rogers OHL TV

2011-11-06T18:47:00.000-08:00

Check out the Rogers TV link to Coach Goldenberg's Next Level segment, seen on the OHL Rogers broadcasts.

There are a some great exercise video's for hockey along with excellent exercise analysis.

http://www.rogerstv.com/page.aspx?lid=12&rid=5&sid=4174

High End Sport Performance event in LA

2011-10-28T09:31:00.000-07:00

My good friend and colleague, Peter Twist is hosting a great event with Todd Durkin in Los Angeles for Combine 360. If you are interested in getting educated in sports conditioning this is the place to be! These guys are the best.

2011 Summer Training at the ACC

2011-10-23T18:13:00.000-07:00

Here are some great clips of what went on at the ACC this past summer. All were taken with blackberry, but as you will see some great examples why our athletes succeed.

Off Ice Pre Game Preparation - What To Do?

2011-10-19T14:16:00.000-07:00

By Lorne Goldenberg BPE, CSCS, CEP – Athletic Conditioning Center

This article is the complete article with warm-up prescriptions as outlined in November 2011 issue of Center Ice Magazine......

Have you ever stepped on the ice in the first period and found you had a hard time finding your legs until your 3^rd or 4^th shift? At the NHL level, there is no excuse for not being prepared the moment you step on the ice. The difference between minor hockey and the NHL is that the pros don’t have to worry about homework, getting the right nutrition, or having the appropriate equipment to get themselves ready before the big game. Although stress from school can be a factor, and not eating right can be a huge factor, this article is going to focus on the physical part of pre game preparation.

The routine that many kids follow is to arrive at the rink 20-30 minutes before the game, stretch for a few minutes, dress, and hop on the ice for what may only be 2-3 minute skate before the drop of the puck. From a physiological viewpoint this is not nearly enough to properly prepare the body for the quick starts, stops, acceleration, body contact, and skating at maximum speed. These movements that are so important to success on the ice MUST be worked on off the ice if you want to be really ready to play.

The first mistake that most players make is static stretching before they put their gear on. Now most people think that stretching and holding the stretch for a period of time will loosen you up and get your muscles ready to play. It actually does the opposite. Most of the recent research on pre competition stretching demonstrates that there is a loss of anywhere from 4-12% of your power and strength. Yes that is a correct, stretching will cause a decrease in your power and strength. In simple terms what the stretching does is kind of like putting your brain to sleep, and dampening the ability of the brain to communicate with the muscle. So the question is “why would you do something right before a game that might slow you down?” For most players they just don’t know or were given poor advice by an uninformed trainer.

So what can you do to prepare for a game, when you don’t have a training facility available at every rink you go into? LOTS!! You can actually get an NHL style pre-game warmup with little or no equipment that you can do anywhere. This warmup will take approximately 15-20 minutes to perform, so make sure you get to the rink on time to complete this.

Jog or skip rope for 5 minutes – this provides the body with a good overall warmup raising core temperature.
Walking lunges – 2 lengths down the dressing room corridor- provides dynamic stretch to the hips and knees
Lateral Crossover lunges – 2 lengths down the corridor – provides dynamic stretch to the rotators in the hip
Reverse Hip Extension with Toe Touch Walk – 2 length down corridor – provides dynamic stretch to the hamstrings, glutes and lower back
Power Skipping – 4 lengths down the corridor – provides explosive challenge to the hips and glutes
Short Sprints – 5, 10 yard sprints – provides a speed stimulus to the brain.
Lateral line hops – 2 sets of 20 – place tape on the floor or jump over a hockey bag. Provides explosive stimulus to the body
Tuck Jump – 2 sets of 10- Jump straight up in the air, bring your knees to the chest, explode back off the ground as quick as you can.
Lateral Bounds – 2 sets of 16 foot contacts – This is like skating in place, moving laterally, back and forth as fast as you can.

Number 1-4 should be done consecutively with no rest. Number 5-9 should have 20-30 seconds rest between each set.

Try this routine before your next game, and you will feel the power when you step on the ice for your first shift. Play hard from start to finish!!

Line or small box jump

Walking Lunge

Lateral Crossover Lunge

Tuck Jump

Gary Roberts High Performance Training - Toronto

2011-08-30T16:58:00.000-07:00

June of 2011 saw the opening of the Gary Roberts High Performance Training Center, located in the Fitness Institute on Sheppard Ave in Toronto.

My relationship with Gary goes back to 1986 with the Ottawa 67's, when I was the 67's Conditioning Coach. In those 25 years I have amazing experiences with one of the games most dedicated athletes to physical conditioning. Gary used that drive and dedication to a very successful NHL career with over 1,200 games played and 900 points.

Since his retirement he always knew he wanted to be in the hockey training industry, and in developing the GRHPT he wanted to make sure that everything was created to be the best - training-nutrition-treatment-coaching. It all started back in the spring of 2010 when Gary and I started training over 25 NHL and OHL players at his home gym in Uxbridge Ontario. Word spread around pretty quick with names like Stamkos and Skinner having the success they achieved after a hard summer of training. Skinner particularly when he gave thank you to Gary and I at the NHL player awards where he won the Calder Trophy for rookie of the year.

Jeff had worked with me in Ottawa at the ACC since he was 15 years old on my take away programs, training on his own at home with his brother Ben. With Gary opening his training facility in his home and being located so close to Jeff in Markham, he was able to continue under our program design and the excellent coaching, motivation and nutrition advice by Gary.

The growth of Gary’s success working out of his home grew very quickly, and we were soon trying to find a new location that would accommodate the interest in his program. Finding the Fitness Institute was the best location for us to be and working together with the FI President Steve Roest, the GRHPTC was created. No expense was spared on this facility. Top equipment from Magnum, Sorinex, Perform Better, Twist Conditioning, Fitness Depot, along with an amazing artificial turf area resulted in an amazing facility.

The players lifted 4 times per week, completed plyometric, speed and agility work twice per week with Tony Scott, and had their nutritional concerns taken care of by Nature’s Emporium and Biosteel.

Steven Stamkos pushing the hay roll

As you can see from some of the picture and video’s the athletes had an amazing summer and learned how important it is to be a good pro, and to do everything they can to be the very best.

Coach Goldenberg on CFRA

2011-08-21T19:19:00.000-07:00

Here is a podcast of Coach Goldenberg from August 21, 2011 on CFRA's Outdoor show with Kevin Pidgeon and Dean Roberts. Coach G talks about sport conditioning, and the ins and outs of fitness training. Listen in as he shares his thoughts on circuit training, Mike Fisher, and what it takes to be the best in your game.

Roberts, Goldenberg & Nichol Lead Top Prospects at AllState All-Canadians Camp

2011-08-08T18:25:00.000-07:00

I just returned from one of my most rewarding experiences in hockey. Having finished up at the AllState All-Canadians Camp allowed me to work with Canada's top 42 fourteen year olds in the country. The camp was meant to introduce them to an NHL style experience that covered everything from game preparation, nutrition, fitness, and mental skills. Myself, Gary Roberts, and Matt Nichol delivered all of the off-ice training and nutrition information for these young athletes. Additionally they got to work on the ice with the likes of Jeff Skinner, Luke and Braydon Schenn, Jason Spezza and many other of the NHL's top stars.

http://www.ctv.ca/canadaAMPlayer/index.html?video=513820 Note you will be taken away from this blog when you click on the video link.

The following is the media announcement along with some great pics in the trenches.

Canada’s Young Hockey Stars Sharpen their Skills at the Allstate All-Canadians Mentorship Camp

TORONTO, ON (July 28, 2011) – The National Hockey League Players’ Association (NHLPA) is pleased to welcome the 42 selected bantam-aged players who will participate in the first annual Allstate All-Canadians Mentorship Camp. The intensive five-day camp, led by 21-year NHL veteran Gary Roberts, will give young athletes from across the country the exclusive opportunity to learn from NHL players – such as Luke Schenn, Jeff Skinner and Jason Spezza – about the importance of fitness, nutrition, mental conditioning and much more. The inaugural camp will be held from August 2 - 6, 2011 at the Hershey Centre in Mississauga, ON, with the Allstate All-Canadians Mentorship Cup being held on Saturday, August 6 at 1:00 PM.

Gary Roberts being interviewed & coaching

To view the list of the 42 players competing in the Allstate All-Canadians Mentorship Camp, visit www.Allstate.All-Canadians.com. “I’m looking forward to sharing with these young players my knowledge of health and nutrition that helped me achieve success and longevity in my career,” said Gary Roberts. “Our on and off-ice training programs have been carefully developed to demonstrate how elements like nutrition, fitness and mental health can give these players an edge over their competition. Learning this early in their development will provide them with infinite benefits throughout their careers.”

Coaches Goldenberg & Nichol

Coach Goldenberg & Jeff Skinner

Players attending the Mentorship Camp will have the opportunity to improve their skills both on and off the ice. Several NHL stars will work with the players during their daily skates to help sharpen their skills. The players will also learn from Dr. Paul Dennis, sport psychologist who formerly served as the Player Development Coach with the Toronto Maple Leafs, on the importance of achieving a strong mental state to excel in the game. Other off-ice sessions will be led by Roberts who will teach the athletes about proper nutrition to ensure stamina throughout a game. Parents will also be invited to selected sessions designed to equip families with the information they need to improve both on and off the ice. Each day, players will learn optimal workouts with renowned strength and conditioning trainers, Lorne Goldenberg and Matt Nichol.

Angelo Esposito on CJOH Sports @ the ACC

2011-07-14T19:53:00.000-07:00

Summer 2011 Developing Strength, Power, Quickness, Mobility, & Core Strength At the ACC

2011-07-11T10:54:00.001-07:00

This blog so far has provided much information that has dissected other exercises and training programs People have been wondering where are the functional safe exercises that the ACC athletes are using for to get better every day? Well we are almost half way through the summer of 2011. Everyone is working hard preparing for their hockey season and here are some of our higher profile athletes working hard to get ready, the ACC way.

Matt Bradley is a seasoned NHL pro with the Florida Panthers. He is known as punishing forechecker who sacrifices his body, and gives 110% on every shift. In this video we see Matt using excellent technique in a hurdle lateral high step. Notice his perfect posture, high knees, and very short ground contact time. This drill demonstrates excellent lateral movement, change of direction ability, and mobility through the hips.

Zach and Aaron Bogosian are the beasts from Massena NY who have followed the ACC training principles for years. Zach the first round draft pick of the Winnipeg Jets and Aaron the former St. Lawrence Saints Captain now with the Columbus Blue Jackets. Zach who set a number of records at the NHL combine a few years ago demonstrates some excellent strength and power with stop squats. In this exercise the purpose is the lower the weight in control, hold for a second on the rack while maintaining core activation, and to power through the weight. Zach is lifting just over 300 lbs here, and as you can see his great strength allows him to actually leave the ground. Obviously this is a very advanced lift that should only be attempted after much preparation.

The sumo romainian deadlift is a lift that has not been seen very often and created here at the ACC. It is obviously a variation of the RDL, but with a wider stance and good hip movement this exercise not only works the hamstrings, glutes and lower back in a very functional manner, but it also brings in the all important adductor muscles. Aaron is using a slow tempo to really emphasize tension on the muscle.

Mark Millar is another player from Massena NY who has seen the benefits of the ACC for fellow Americans and made the commitment this year to be the best he can by training in Ottawa. Mark played this past year with Omaha Lanceers of the USHL and has a scholarship from RPI where he will attend after next season. Mark is working the front position lateral squat. This is an incredible exercise to work on spinal mobility, and lateral hip strength. Notice his solid core, strong back, and range of motion through his hips. Its work like this that will ensure Mark’s skating stride is long and strong this year.

In previous articles Coach Goldenberg has been very critical of examples of functional training that are anything but functional, mostly as a result of poor technique. Here is a great example of functional exercise. Pat Kavanaugh has been an ACC athlete for many years. The former Vancouver Canuck, Philadelphia Flyer, and Ottawa Senator, now plays in the German professional league. Pat has been an extremely dedicated athlete to off ice training since he was 15 years old. Here he is demonstrating a supine, single leg towel grip pullup. This exercise is very difficult as his hamstring, glute, lower back, and obliques must work synergistically to stabilize his lower body, while the prime movers of his upper back and arms do all the work. Pat’s core is solid here demonstrating great activation of the appropriate muscles to execute this movement.