StrengthCoach-Pre-Practice Complex Training/PAP

Pre-Practice Complex Training/PAP

Sean SkahanStrength and Conditioning Coach- Minnesota Wild

I believe that in-season strength training is critical to the overall health and success of both the team and the individual player's during the hockey season. We try to get in as many strength training sessions as we can even though our schedule isn't the most in-season lifting friendly. It is not uncommon for us to train immediately after games and on practice days 2 days before games. 

One belief that I have always had is that our players should not strength train on the day prior to a game day. 

I believe in insuring that our players are fresh and ready to go physically when the puck drops. This is something that I have always done and, I believe it to be a successful application of the right amount of strength training during the in-season period.

Recently the league mandated that there has to be 4 days per month where players have a complete day off. This means there are several times when we may have a day off, followed by a practice day, and then a game day.   There have been times when these practices have occurred. I have always felt that I wished we would have done something else prior to practice other than some soft tissue work and a dynamic warm up.  These types of practices (post off day) can be a little harder from a work-ethic perspective as sometimes the coach feels that he needs to increase the intensity to prepare for the upcoming game.

What we have started to do during the past few seasons is implement a low-volume circuit that consists of complex training/PAP. 

Complex training is the pairing of a higher load strength exercise with a biomechanically similar plyometric movement. 

PAP (Post-Activation Potentiation) is the activating/excitation of the nervous system as a result of the strength exercise.  For example, complexes can consist of pairing exercises such as front squats/hurdle hops and bench press/med ball chest passes. 

The sessions take place when our players come in before practice after a day off with a game the next day.  Although we will institute of phase of complex training/PAP during the off-season program, we previously haven't done it too much in-season.   

What we have seen is that our practices have been done at a higher pace and players seem more prepared when doing this type of circuit prior. 

Whether we call it  “activation" exercises or something more scientific- is not a great concern as long as we get something out of the workout.  The most important aspect to me as a strength and conditioning coach is hearing positive feedback from our players. I realize that it's ok to try different concepts during the season because the in-season phase can get very monotonous.  It also allows me to get more time with our players.  I believe that this is important from a culture perspective as it is another opportunity for our players to train together. 

It's important to note that our in season complex training is nowhere near the volume and intensity of what we would do during the off-season program. 

For example, in the off-season, we complex the front squat with hurdle hops. Our front squat load would be for 5 repetitions for 3-4 sets with 5 hurdle hops done immediately after each set.  Although we will use some higher intensities during our standard strength training sessions during the season, we won't go near that same intensity and volume during these in-season sessions.

Here is an example of what we have done:

Foam Rolling

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iHealthTube Featuring: Is This Linked to Autism? And Autism Treatment Using Creatine

Get our free email newsletter here! https://buff.ly/2PnL7sV There is another potential contributing factor of autism based on a recent study. Find out what that is. Also learn about the potential affects of air pollution and your heart and also a possible side effect to popular energy drinks.

Autism Treatment Using Creatine

By: Dr. Kurt Woeller

I would like to discuss a supplement called creatine. The supplement known as creatine actually assists in the building of something called creatine phosphate in our muscle tissue. And what creatine does is fuel our cells and our muscle tissues for energy production. Then our cells are able to generate a very large amount of energy through something known as ATP. ATP is basically the energy currency used in our bodies and of course our cells use a great deal of it to fuel our metabolic processes necessary for a healthy life. Creatine is a byproduct or side chain reaction of the process known as methylation. Methylation is known to be problematic in many individuals with Autism. When you have a problem with methylation, you may not be getting the proper production of creatine as a result. And as I mentioned prior, creatine is critical for getting energy to the cells. Another area that require creatine is the brain where it is also useful for energy production. Creatine is useful in the brain to aid with expressive language production. Language delays are frequently seen in children with Autism, and especially expressive language delays. Using creatine in those cases can be very helpful. The supplement creatine has been used for years by athletes, and many athletes use creatine as a way to increase muscle tissue to create more muscle power or muscle energy through their workouts. Using creatine can be especially helpful for children we have low muscle tone and poor coordination. Fine and gross motor skills tend to be aided by using creatine. Creatine is found as a powder and the dosing range can vary fairly widely. In general you can dose between 300 mg and 1000 mg / kg per day so that can be a lot of creatine to give. Creatine is an easy supplement to administer and I do not have any negative side effects to report. It is critical to stay well hydrated while using creatine as it does cycle through the kidneys and your body needs the extra fluids to flush the excess creatine out of the body. If your child suffers from low energy, low muscle tone, lethargy, low metabolic energy and expressive language delay, creatine could be a helpful supplement to use. When I am treating young children for example, 3, 4, 5, or 6 years of age I start conservatively. I will typically recommend we start at 500 mg twice a day and then increase that to 1000 mg twice a day. I have gone as high as 5000 mg to 10000 mg in some children. But, average doses for my patients are usually in the 1500 mg to 3000 mg per day range. So again, creatine can be a very good supplement option to help support the metabolic process in the body as well as brain chemistry and brain energy.

Don't let ANYONE tell you there is nothing you can do to help your child. Autism really is treatable! Start your child down the road to recovery from autism. For free biomedical autism intervention information and videos from Dr. Kurt Woeller go to www.AutismRecoveryTreatment.com and interact with him directly at his membership website at www.AutismActionPlan.org.

Tactical Bodyweight Workouts Presents: The Police Officers Who Respond To Racist "Suspicious Activity" 911 Calls and The Power of the Pause on US Sports Net

"I get these types of calls anywhere between one to 10 times a shift. And we work anywhere between 12 to 16 hour shifts." Check out VICE News for more: http://vicenews.com

Revolutionary Tactical Strength and Conditioning Program Provides A Simple Bodyweight-Training Blueprint to Help You Gain Strength, Boost Power, and Rebuild Your Body

   

World’s Greatest Military Operators and Law Enforcement Professionals Reveal the Secret Bodyweight-Only Training SystemUsed By Elite Tactical Athletes

TO: Military Operators, Law Enforcement Professionals, and Prepared Citizens Serious About Building Tactical Muscle

RE: Special Report by Joseph Arangio, Tactical Strength and Conditioning Coach

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The Power of the Pause

By: Lenora Billings-harris

A letter was sent to Wasif Qureshi, president of the Islamic Center for Greensboro (North Carolina) requesting that Muslims should "be less visible." The writer indicated that his customers were bothered by Muslims being so close to his business. When I read the first few paragraphs describing this incident in my local paper, the News and Record, my first thoughts were– Hum, sounds like telling gays to just not flaunt their sexuality, or Blacks should just not act so "black," or Latinos should speak English. After I took a breath– a pause– I read on. Thankfully, Mr. Qureshi decided to turn this lemon letter into lemonade. I want to believe the author of the letter had no malice in his heart. He was just trying to protect his business, and had no idea how biased and bigoted his request was. One of the tenets I share in all of my unconscious bias workshops and keynotes is to assume positive intent. After I paused, I was able to refrain from assuming this was yet another hate letter. Even if it was, Mr. Qureshi decided to respond with positive and peaceful action. Here’s a little background to provide context before I tell you what Qureshi did. On February 1, 1960 four African-American freshman college students decided to sit at the Woolworth’s lunch counter and ask to be served, knowing that Blacks were not allowed to do so due to Jim Crow laws of the time. This non-violent action sparked sit-ins across the country. Greensboro later honored this courageous act by renaming the street on which Woolworth’s sits February 1 Street. The Woolworth’s building is now the International Civil Rights Center and Museum. So Qureshi decided that instead of being angry or insulted he would turn this incident into the first Peace Festival of Peace_smallGreensboro! It was held on February 1 Street, and in the International Civil Rights Center. Ten people were expected, but two hundred people gathered representing many faiths and beliefs. A giant prayer rug was placed on the street and Muslims prayed for peace and understanding. Qureshi believed one person’s dream could make a difference. He pursued his dream, and brought a community together for peace. The power of Qureshi’s pause enabled him to have a vision for change, and the courage to make it happen. I look forward to personally experiencing the second annual festival next year. Each of us can find ways to become less silent in this revolution for peace and understanding. We just have to take the first step.

To learn more about Lenora, please visit http://www.ubuntuglobal.com/

The Rock Almighty Devotional and Praise with Petra

NOVEMBER 8 from cdm

“Therefore being justified by faith, we have peace with God through our Lord Jesus Christ: By whom also we have access by faith into this grace wherein we stand, and rejoice in hope of the glory of God” (Romans 5:1, 2).

For our lives to be effective, we must mix equal parts of grace and faith. Under the new covenant, grace is God’s part, and faith is our part.

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Hillsong Church - Possessing the Promises

Join us for live worship and an inspiring message from Lee Burns in our morning service from the Hills Campus, Sydney, Australia. https://hillsong.com/ MESSAGE: Possessing the Promises

OUR HELPER IN TIMES OF TROUBLE

by Creflo Dollar |

We all have an innate need to feel safe and protected. Life seems less threatening when we know harm is far from us; it’s unsettling when we turn on the news and see bad things happening too close to us for comfort. However, we don’t have to feel vulnerable or fearful when we know God’s Word about protection.

Sometimes it seems like trouble is just around the corner and headed straight for us. When others panic afraid of what the future will bring, we can be confident of our safety because we entrust it to God’s mighty hands. “Thou shalt not be afraid for the terror by night; nor for the arrow that flieth by day; Nor for the pestilence that walketh in darkness; nor for the destruction that wasteth at noonday. A thousand shall fall at thy side, and ten thousand at thy right hand; but it shall not come nigh thee. Only with thine eyes shalt thou behold and see the reward of the wicked. Because thou hast made the Lord, which is my refuge, even the most High, thy habitation; There shall no evil befall thee, neither shall any plague come nigh thy dwelling” (Psalm 91:5-10). God is bigger than whatever is going on, and He’ll deliver us from harm when we trust in His willingness and ability to do so.

This kind of protection has been around a long time. In the Old Testament, God protected the firstborn of the Hebrew people who followed His directions to smear lamb’s blood on their doorposts. The firstborn son of those who didn’t do this died. “For I will pass through the land of Egypt this night, and will smite all the firstborn in the land of Egypt, both man and beast; and against all the gods of Egypt I will execute judgment: I am the Lord. And the blood shall be to you for a token upon the houses where ye are: and when I see the blood, I will pass over you, and the plague shall not be upon you to destroy you, when I smite the land of Egypt” (Exodus 12:12, 13). There are plenty of opportunities for trouble to come calling, but we have nothing to fear when we have faith in God.

God loves us. It’s not His will for us to get caught up in an evil situation. The level of protection He provided in the Old Testament is still very much in force for us today. When we feel weak and overwhelmed in tough times, He strengthens us. “God is our refuge and strength, a very present help in trouble” (Psalm 46:1).

We can count on God’s deliverance. His promise hasn’t changed one bit over time. When we put Him above whatever circumstance we’re going through and rely on Him, He honors our trust. “The Angel of the Lord encamps around those who fear Him [who revere and worship Him with awe] and each of them He delivers” (Psalm 34:7, AMPC). Some people don’t believe in His willingness to rescue them from a bad situation; when we put more weight in what He says to us than what we’re going through, He’ll never let us down.

Evil is real, and it’s a powerful force. However, God is also real, and He’s much more powerful. He always keeps His promises to keep us safe. “But the Lord is faithful, who shall stablish you, and keep you from evil” (2 Thessalonians 3:3). There’s no reason to be afraid when God is watching over us.

iHealthTube Featuring: Is This as Important as Diet for Our Health? And Advantages of Buying Groceries Online

Dr. Leigh Erin Connealy discusses the role diet plays in preventing health conditions. But she also talks about something she says is just as important. Find out what that is and why she says it's so important to our overall health.
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Advantages of Buying Groceries Online

By: Herry Schwarz

Want food delivery at your doorstep? Make sure that your take a fresh look at the groceries online to order for easy healthy meals and to get healthy dinner ideas. To maintain good health, it is very important to eat balanced diet. The diet plays an important role in maintaining fitness and health of an individual. By eating easy healthy meals, you can get proper amount of energy and nutrients without too much calories. You can also create healthy recipes yourself. To find healthy easy meals recipes, you can take a look at the magazines in your library or at food stores. You will find great ideas of meals and healthy recipes in the magazines. Try out some of the recipes to notice the difference in your health. But when it comes to dinner ideas and dinner recipes most of us face a problem because we don’t have a basic plan. A basic plan means to have a few essential ingredients on hand. You should keep fresh items such as salads in the fridge during summer and during winter you can store carrots, root vegetables and legumes in fridge. In this way, you can whip up a soup in next to no time. While preparing for healthy easy quick recipes, make sure that it does not contain artificial colours or flavours. Ingredients for healthy dinner ideas should comprise of fresh vegetables and fruits. While cooking these recipes, you should make use of extra virgin olive oil in the ingredients for healthy meals. The flavour of this oil is superior to light olive oil which makes it ideal for healthy salad dressings. Light oil is very beneficial and perfect for cooking. While this was all about preparing healthy food stuffs, now let us know how you can buy ingredients, vegetables and fruits online for cooking healthy recipes. The advent of online services has made it possible to shop groceries online! Shopping online for food really reduces the pressure of chaotic pace of our busy life. Consumers are ordering online for their entire needs of easy healthy meals. The motivational factors which interests customer to buy groceries online are ability to shop from home, get products delivered at doorstep, avoid hassles of carrying bags and one can buy groceries at anytime. Some groceries online store also offers great discounts to customers on their purchase. Let us know how groceries shopping online are beneficial for customers: • Can buy grocery at anytime • Can get variety of food stuffs • Can avoid hassles of carrying too many bags • Food delivery at doorstep • Can get great discounts • It saves your time and efforts Why to spend your precious time when you can order grocery with few clicks of your mouse? Isn’t it? Prepare your list and make use of online food stores to

The Convenient Kitchen in Australia offers the best food delivery service to people. They provide fresh ingredients and healthy dinner ideas so that people can cook easy healthy meals at home! Their in-house chef and nutritionist create recipes for a healthy balanced diet.

Tactical Bodyweight Workouts Present: NYPD EMERALD SOCIETY BAND 9/11 MEMORIAL PARADE and To Be or Not to Be PC: Creating Inclusive Language in Today's World of Diversity

FOR THE 15TH ANNIVERSARY OF 9/11/2001 THE NYPD EMERALD SOCIETY PIPES & DRUMS BAND IS JOINED BY OTHER POLICE PIPES and DRUMS BANDS FROM AROUND THE NATION AND FROM CANADA MARCHING FROM BROADWAY IN LOWER MANHATTAN TO THE NYPD MEMORIAL AT BATTERY PARK CITY.

Revolutionary Tactical Strength and Conditioning Program Provides A Simple Bodyweight-Training Blueprint to Help You Gain Strength, Boost Power, and Rebuild Your Body

   

World’s Greatest Military Operators and Law Enforcement Professionals Reveal the Secret Bodyweight-Only Training SystemUsed By Elite Tactical Athletes

TO: Military Operators, Law Enforcement Professionals, and Prepared Citizens Serious About Building Tactical Muscle

RE: Special Report by Joseph Arangio, Tactical Strength and Conditioning Coach

Read the full report.......

To Be or Not to Be PC: Creating Inclusive Language in Today's World of Diversity

By: Lenora Billings-harris

Are you tired of political correctness and wonder why it is suggested that language should become more sensitive? As our society and workplaces continue to expand their diversity, more and more people want to be referred to by terms they have chosen rather than the labels selected by others. Sometimes the power of words is underestimated. Thus, one ill-chosen word can create friction, loss of jobs, and even millions of dollars- evidence Don Sterling of the Clippers, and Paula Dean. There are times when ill-chosen words in fact reflect the racism, sexism, homophobia and other isms of the person speaking the words. Many times however, the offender just did not know any better, due to influences of their inner circle and culture. So why are some people so offended by certain terms? There are many reasons, and most are imbedded in the history of power and disenfranchisement. Many people with Latino heritage, for example, do not like the term Hispanic because it was a term formulated by the United States Census Bureau in 1970. When it was realized that many U.S. households consisted of families who spoke Spanish, there had not previously been a way to record this dynamic. Rather than attempt to identify every country from which these residents’ ancestors might have come, the Census Bureau created the word Hispanic.Hispanic is not really an ethnic group. It is a generalized term used to describe a diverse group of people whose primary language is often Spanish. On the other hand, some people of Latino heritage prefer the term Hispanic because they believe it carries less bias than the words Mexican or Puerto Rican, for example. Many Blacks prefer African American because the word black is rarely capitalized, even when it is specifically referring to that ethnic group (except within books written by African Americans, magazines targeting the African American culture or publications that focus on diversity), whereas African American does have the honor of capital letters just as other ethnicities and nationalities do. Some people believe the small case "b" is another example of subtle, institutionalized racism, while African American is a term of pride. Unlike European Americans/Caucasians who can choose to recognize their Irish, German, or Italian heritage, African Americans do not easily have the option to recognize their specific heritage. For many African Americans it is impossible to identify their ancestors’ country of origin. On the other hand, some Blacks do not like African American because they see themselves as American and not African since Africa is not a country; it is a continent. Each time I visit South Africa to work with organizations there, I am acutely aware that I am American, even though I am proud of my African heritage. Another tough category to figure out is gender. Some women like being referred to as "ladies, gals or girls" while others are offended. Although you will never get that one totally right every time, you can show your gender sensitivity in other ways by using terms like police officer, firefighter, and postal carrier when appropriate. Ask your colleagues for other inclusive gender language. So what can you do about this confusing dilemma? One person can never know all of the right words to use. When a reference must be made, ask people who are members of that group which term they prefer. The answers will vary. People have individual preferences, but your interest by asking questions will demonstrate your effort to show respect. Too often we assume, or are too afraid we will offend by just asking, thus causing misunderstandings and multicultural mishaps™. In other cases, it is easier to tell yourself they should just get over it! No one is being hurt by team names like the Redskins or recreational vehicles called Winnebagos , right? The use of specific derogatory terms by a group that aren’t acceptable coming from another group has become a big issue. The use of the "N" word, as used by rap and hip hop artists and now youth in general across the country is one such example. When Black kids call each other this, it’s fine (to some); they say they are reclaiming the word to take away the pain of past use of it. But when a White person says it, they are called racist. This is confusing to those not in the group, and it perpetuates inappropriate behavior. In some cases, a more effective way of referring to different ethnic groups is to place the word American in front of the ethnicity; for example, Americans of European heritage, Americans with Asian heritage, Americans with Latino heritage, and so on. Although using words and phrases that show respect and sensitivity require effort, it really is not very difficult or time-consuming. Recognize that you will never make 100% of your colleagues happy. Pick a few words/phrases that you are willing to change, thus showing your desire to connect with and respect others who differ from you. Since "appropriate" words change all the time, try the following suggestions: Ask several people within the same cultural group which terms they prefer. Omit slang terms when referring to others. Speak up when others in your inner circle use derogatory language, and ask them to speak up if you slip too. Do not use derogatory terms to describe others even if people within the cultural group do. For example, if a Jewish person tells a joke about Jews that is not permission for others not in the group to do the same. Refrain from joking about a person’s bald head, size, or lack of height. Even if they politely laugh, it does not mean they think it is funny. Lighten up, and show respect at the same time. Be willing to say, "I’m sorry," or "I didn’t mean to offend; help me learn the right terms." Most people will recognize your sincerity and your intent, if it is truly present. And remember, some people are just looking for a reason to be mad. Ignore those folks and focus on the majority who do want to create a space for understanding.

Lenora is a Certified Professional Speaker (CSP). She holds a Bachelor of Science degree from Hampton University and a Master of Arts in Adult Education from the University of Michigan. She has held key positions with General Motors and CIGNA Corp.

The Rock Almighty Devotional and Praise With Attitude

NOVEMBER 7 From CDM

“For thus saith the Lord of hosts; After the glory hath he sent me unto the nations which spoiled you: for he that toucheth you toucheth the apple of his eye” (Zechariah 2:8).

Believers are God’s beloved children and the apple of His eye, and therefore receive supernatural protection. When we trust in Him, we’re safe from harm, no matter what happens.

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Jesse Duplantis- Seed Power to Cancel Failure and GODLY CONDUCT IN AN UNGODLY WORLD

Jesse Dupantis explains the power of sowing a seed in the spirit realm. It's the starting point for a miracle and a cancellation of failure. Take time to hear this complete message during the Thursday morning session of the 2017 Southwest Believers' Convention. Get more out of this broadcast! Download the notes @ kcm.org/notes. Livestream more episodes for FREE @ kcm.org/watch. Subscribe to get a daily faith boost from Kenneth and Gloria Copeland delivered to your inbox @ http://bit.ly/2mmE5XW. ABOUT THE BELIEVER’S VOICE OF VICTORY TV BROADCAST: Believer’s Voice of Victory (BVOV) is a daily Christian TV broadcast produced by Kenneth Copeland Ministries (KCM) that teaches Christians how to live a life of faith and victory using principles from the Bible.  

Learn more about KCM and how we can help you live an overcoming, victorious and successful life @ http://www.kcm.org/about-us. [Video below]

GODLY CONDUCT IN AN UNGODLY WORLD

by Creflo Dollar 

If you’ve ever wondered how to act around others or what to do to be accepted into their social circles, you’ve got plenty of company. The world gives us multiple examples of how to conduct ourselves on an everyday basis. Unfortunately, some of the behavior we see in others won’t give us the results we want. To get a true idea of how to live successfully in a world that keeps changing its standards, we can go to the Word of God.

We don’t have to look too far to see people who don’t love or respect themselves. This type of thinking shows through in their behavior and the type of relationships they form. If we don’t value ourselves, we attract others who don’t value us. While we’re still single, if we’re in an unhealthy, abusive relationship, we need to muster up the courage to move on. “Be ye not unequally yoked together with unbelievers: for what fellowship hath righteousness with unrighteousness? and what communion hath light with darkness?” (2 Corinthians 6:14).

God loves us regardless of our marital status; we can be secure and confident of this. However, accepting what the world says about us can erode our sense of self-worth and create insecurity and anxiety in us. We may try to mask jealousy, envy, bitterness, and feelings of inferiority by competing with others out of strife, but emotional pain isn’t what God wants for us.

But if you are bitterly jealous and there is selfish ambition in your heart, don’t cover up the truth with boasting and lying. For jealousy and selfishness are not God’s kind of wisdom. Such things are earthly, unspiritual, and demonic. For wherever there is jealousy and selfish ambition, there you will find disorder and evil of every kind. But the wisdom from above is first of all pure. It is also peace loving, gentle at all times, and willing to yield to others. It is full of mercy and the fruit of good deeds. It shows no favoritism and is always sincere (James 3:14-17, NLT).

Most of us have learned to put ourselves first, out of fear of being taken advantage of or left out. This is the opposite of the mindset God teaches us to embrace. “Don’t be selfish; don’t try to impress others. Be humble, thinking of others as better than yourselves. Don’t look out only for your own interests, but take an interest in others, too. You must have the same attitude that Christ Jesus had” (Philippians 2:3-5, NLT). We can do this if we feel secure about ourselves as valuable human beings.

God’s feelings for us run deep. When we ask for His help, He comes to us right where we are and rescues us from worldly influences. When we’re restless and confused about what may be going on around us, He calms us. “The Lord your God in your midst, The Mighty One, will save; He will rejoice over you with gladness, He will quiet you with His love, He will rejoice over you with singing” (Zephaniah 3:17, NKJV).

We can only change our behavior when we first change the way we think. Constantly studying the Word, meditating on it, and applying it to our lives helps us change our mindset. We can truly love others only when we know God’s love for us. “We love each other because he loved us first” (1 John 4:19, NLT). Letting God lead us in everything we think, say, and do allows us to experience true success.