Want your youth hockey team to have a reliable goalie that they can depend on to be effective against a variety of player situations? In Youth Hockey Goalie Training, seasoned youth hockey coach Patrick Burke utilizes the help of young players to demonstrate his game-tested approach to coaching an all-star goalie. Coach Credentials
USA Hockey and American Sport Education Program-Certified Hockey Coach
Patrick Burke, the principal of Vermont's South Burlington High School, is a USA Hockey- and American Sport Education Program-certified hockey coach and a USA Hockey ACE (Association Coaching Education) Director.
Burke has coached at nearly every level from mites to college and has served as the head varsity coach at three New England high schools: St. Bernard (Conn.); Champlain Valley (Vt.), where he led his team to a state championship; and South Burlington (Vt).
He has coached U-18 all-star teams in Vermont and in the New England Yankee All-Star Festival, and now is coaching on the youth level with the Essex (Vt.) Sting and the Vermont Shamrocks. His focus has always been on player development, hard work and fun. He has been recognized for coaching excellence by the Positive Youth Sports Alliance and was Vermont's principal of the year in 2006.
As a player, Burke played AAA and junior hockey for the Ramapo (N.Y.) Saints and the New Jersey Rockets, as well as college hockey for Connecticut College.
This week, Tyrone Bell answers the age-old question: free weights or machines?
“Today we’re looking at one of the biggest debates in resistance training: free weights vs. machines. Which is better for muscle growth? Now, in any given gym, you’re going to find two groups supporting one or the other. So first, let’s hear them out and see where each is coming from.
Typical things you’ll hear from free weights supporters are:
Free weights are functional. Machines are not.
Machines don’t strengthen your surrounding stabilizer muscles.
Free weights increase strength better.
Free weights cause more muscle damage, therefore causing more muscle growth.
The machine lovers will say:
Machines provide more constant tension throughout the movement range.
Machines are better at targeting specific muscle groups. It’s easier to compensate with free weights and lose the load off the targeted muscle.
Machines are less demanding on the central nervous system, therefore supporting recovery and as a result, efficient muscle growth.
It’s safer to go to failure while using machines.
Both groups have some decent points, but the way we’re going to determine who wins this debate is with a stack up. We’ll stack each group up against some commonly known and accepted protein synthesis muscle growth triggers and find out who does it best.
MUSCLE FATIGUE
Muscle fatigue refers to performing a set of repetitions to the point of complete muscular failure. Understand that with each rep of a particular exercise that you perform, you’re fatiguing more and more muscle fibers. As they fatigue, your body is forced to recruit more muscle fibers so it can continue to perform the required contractions over the continuing repetitions. Once you’ve reached complete failure on the set, you ought to be trying to activate as many muscle fibers as your body can effectively tap into to generate the required force, in turn, stimulating those successfully recruited fatigued fibers to grow.
So, which technique produces muscle fatigue more effectively? Free weights? Or machines? The winner of the first comparison is machines. Why? Two reasons.
Going to failure greatly increases the neurological demand of an exercise. As such, going to failure on exercises with a lower neurological demand is less taxing on your central nervous system. Both isolation and compound exercises on machines are the best options when going to complete failure and reaching complete fatigue. With machines, you’ll achieve this muscle fatigue trigger without overtaxing your central nervous system.
Now, I’m not saying fatigue shouldn’t be reached on free weights. I personally do it regularly and have many of my online clients doing the same. But when you take central nervous system stress into consideration, machines win.
The second reason for this is that there’s less potential for load transfer on machines. The more fatigued you become in a set, the more you tend to compensate with muscles other than the ones you’re targeting. It’s easier for the load percentage to start transferring over onto other muscle groups to help support and perform the lift. This isn’t what we’re after if targeted muscle growth is our goal.
MUSCLE TRAUMA
You probably already know that when muscle fibers undergo high levels of mechanical tension and are stretched while they’re producing force under load, microtrauma can occur in the muscle fibers themselves. This sparks muscle growth. What greatly contributes to this is how in sync your targeted muscle fibers contract and relax. The better they work together, the more power is generated. When they work in unison, it’s great from a performance point of view, but not so much from a muscle-building point of view.
The thing is, the more unbalanced the load is displaced over the involved muscle fibers, the more actual muscle trauma occurs. When the load you’re lifting is unevenly displaced across involved muscle fibers, some of those fibers will experience greater load tension, ultimately inducing more damage. When you perform a brand-new exercise or an exercise you haven’t done in a while, your muscle fiber coordination is poor. Therefore, the load isn’t displaced equally. This leads to more muscle damage.
So, who takes the throne for this hypertrophy factor? Free weights. What makes free weights superior is the fact that free weight lifts will never be as controlled as machines. No matter how experienced you are, muscle fiber coordination requirements are always more demanding with free weights. That’s simply because the plane of movement isn’t locked. With machines, your fiber efficiency is greater, therefore reducing how much damage the exercise generates on the fibers themselves.
METABOLIC STRESS
The presence of lactic acid itself is a mechanism for muscle growth. You know what I’m talking about – that burn produced by accumulating lactic acid that we all know and love (or hate)! It does a lot more than give you the feeling that you’re actually working. The accumulation of lactic acid itself increases STEM activity, contributes to muscle cell swelling and decreases myostatin, helping lead to muscle growth.
All these factors support anabolic responses, stimulating new lean muscle development. This occurs with a build up of lactic acid in the targeted trained muscle and by restricting it from exiting as much as possible during the session.
Who takes this round? Machines. There’s a couple of different methods to achieve this lactic pooling. The most common are the manipulation of tension duration and the use of shorter rest times between sets. Now, you can have short rest times with either machines or free weights, so that in itself isn’t a factor. But it’s the manipulation and use of tension across long periods of time under constant load, keeping the targeted muscle constantly engaged that’s the differentiating factor here.
Long periods of tension that allow lactic acid to pool up can be achieved with either free weights or machines, but it’s the result of the accumulating fatigue and the lactic acid’s affect on your muscle fibers’ contractions that will kick in and likely cause a breakdown in form. Which would you rather have: a breakdown in form under a heavy barbell squat? Or a breakdown in form on a horizontal, pin-loaded leg press? Purely from a safety point of view, machines take this one.
So far, the score is 2-1 in favor of machines. Do we have an undisputed winner? Are machines superior? No. Truthfully, the only winner here is the guy using both machines and free weights. There really is no right or wrong. It’s all about selecting the best methods for the specific hypertrophy trigger that you want to tap into at that particular stage and focus in your program.
For instance, when the focus is on producing large volumes of muscle trauma as the primary trigger for growth, then the biggest percentage of your program’s exercises should be free weights. Likewise, if you’re at a phase in your program where metabolic stress is the primary mechanism, then the use of machines should take precedence.
Take home point here: be sure the program you’re following is using the right exercise prescription for the right type of hypertrophy trigger that you’re trying to tap into. If the program you’re following carefully accounts for that, then you’ll always be using both free weights and machines optimally for muscle growth.”
** (Disclaimer: This video [below] content is intended for educational and informational purposes only) **
Muskogee police on Thursday released excerpts of officer body camera footage and 911 recordings from a fatal officer-involved shooting earlier this week, both of which were part of a presentation detailing the timeline of interaction. Police attempted to arrest Andrew Richard Kana, 36, of Ponca City, on outstanding warrants Monday, according to Muskogee Police Department media releases. Officers attempted to handcuff Kana in the I Don't Care Bar and Grill. Once the officers had handcuffed one of Kana’s hands, he refused to provide the other, then pulled out a handgun, according to a previous media release. Sergeant Ron Yates immediately fired his weapon, striking Kana in the chest. Kana died at the scene. Kana’s warrants included a charge in Muskogee for alleged domestic assault by strangulation, and three nationwide extradition warrants from Ada County, Idaho – one for assault and battery with a dangerous weapon, one for possessing a firearm after a felony conviction, and one for domestic assault in the presence of a child. He also had Oklahoma cases in Payne County.
World’s Greatest Military Operators and Law Enforcement Professionals Reveal the Secret Bodyweight-Only Training System Used 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
One of the charges was carrying a concealed weapon (not a firearm), and domestic assault and battery in the presence of minor children. Both of those were to go to trial in February, according to online records. Kana also had previous convictions in Kay County for child abuse by injury, assault and battery with a dangerous weapon, possession of a firearm after a previous felony conviction, and robbery with a dangerous weapon, according to online court records. All three officers were placed on paid administrative leave for the duration of the MPD’s internal investigation into the incident, according to the previous release. Investigators are preparing to submit evidence and reports to the Muskogee County District Attorney’s office for review, according to the release.
Donate to PoliceActivity: https://www.patreon.com/PoliceActivity
“According as his divine power hath given unto us all things that pertain unto life and godliness, through the knowledge of him that hath called us to glory and virtue” (2 Peter 1:3).
A relationship with Jesus Christ equips us with everything we need to excel and shine as Christians. He is the one who makes us stand out from the rest of the world.
In this message [below], Pastor Ruth Munroe outlines the role mothers need to play in the home. The home is where children should learn about honesty, charactertor, proper correction and faith. Even though parenting is for both the father and the mother, Pastor Ruth details the specific importance of mothers and how applying the laws of the Kingdom of God is ideal for the desired results.
You can purchase the complete album via the link below. Available in CD, DVD, MP3 and MP4.
https://www.munroeglobal.com/shop/
Pick Up Your Sword
Kenneth Copeland
But thou, O man of God....fight the good fight of faith.
1 Timothy 6:11-12
When you're up against the wall, don't start begging God to break through it for you. That's not the way He works. He'll give you the plan. He'll give you the power. And He'll guarantee the victory. But your hand, not His own, is the instrument He's going to use to get the job done. You're going to have to stretch forth your hand by speaking and acting on the Word, even when circumstances are against you.
God gave me a striking revelation of that over 20 years ago through a vision He gave me in Beaumont, Texas. I was preparing to minister in a service there, spending some time in prayer, when suddenly I saw myself standing in the pulpit of the church. Looking up, I saw a dragon—a horrible, ugly thing—poke his head through the front door of the church.
As he came into the church, his body expanded like a balloon, filling the whole room. He was snorting fire and smoke. When, in the vision, he turned it on me, he almost burned my clothes!
As I fell back onto the floor, I saw Jesus standing nearby with a sword in His hand. Why doesn't He do something about this? I thought. Can't He see I'm hurting?
But He didn't move. He just stood by with a frown on His face. I could tell He was really put out with me. The Bible says God was not pleased with those who were overthrown in the wilderness (1 Corinthians 10:5). And He wasn't pleased with me either as I lay there on my back in defeat.
Then Jesus held out the sword to me and pointed at the dragon. The look on His face said, Get up!
I reached up to catch hold of the sword, and an instant before I touched it, Jesus turned it loose.
The sword stayed in midair of its own accord. I grabbed it and began to pull myself up. Not only did it hold firm, but it began to lift me!
I stood and touched the dragon's chin with my sword and it split him from one end to the other. It laid him open right before my eyes. In amazement, I looked down at the sword. Why haven't I used this before? I thought.
Don't wait for God to slay the dragon in your life. You have the sword of the Spirit, the all-powerful Word of the living God, at your fingertips. Pick it up and use it today!
Minnesota Timberwolves youngster Andrew Wiggins
isn’t known for the highlight-reel plays. More bashful on offense than
anything, he needs to up his game in this regard now...
New York Knicks center Enes Kanter is making his
return trip to Oklahoma City with his Knicks taking on the Thunder
Wednesday night.
Kanter was dealt from the...
Houston Astros ace Justin Verlander did not win the
American League Cy Young Award. Shortly after Tampa Bay Rays ace Blake
Snell claimed the prize, Verlander's wife,...
Continuing dominant performances.
There’s a whole heck of a lot of storylines to focus on around the NFL
world this coming week. It starts Thursday night with the...
Duke forward Zion Williamson is an athletic marvel.
On Wednesday, he showed that off again, getting some unbelievable air
time on an alley-oop.
Blue Devil guard Cam Reddish...
Kansas City Chiefs quarterback Patrick Mahomes is in
the midst of a record-breaking season and has his team at 9-1 heading
into a prime Week 11 matchup...
The Baltimore Ravens were hoping that Joe Flacco
could go Sunday against the Cincinnati Bengals after suffering a hip
injury back in Week 9.
Unfortunately for the Ravens,...
Despite his Jacksonville Jaguars being in the midst
of a five-game winning streak, quarterback Blake Bortles has played
mistake-free football over the past three games.
That's something given...
The potential NFL Offensive Rookie of the Year isn't
just tearing things up on the field. Rather, Cleveland Browns starting
quarterback Baker Mayfield is doing his part...
A new campaign has brought fresh observations.
One month into the 2018-19 NBA season, it's too early to make grand
proclamations. Noticeable trends make for important lessons, however.
Preseason...
Putting their best efforts forth as the playoff picture takes shape.
Week 11 in the NFL welcomes 13 fun matchups including a much-anticipated primetime tilt. This game pits the...
The looming free agency of Golden State Warriors
star Kevin Durant has been a major talking point through the early part
of the NBA season.
Following an incident...
The ones that are big are huge.
Before things heat up next weekend, the level of intrigue surrounding
many of the top contenders is pretty stale in college...
The Cleveland Cavaliers wore their "city" uniforms for Tuesday's game against the Charlotte Hornets.
https://twitter.com/NBA/status/1062512182020202498
People on Twitter had a lot to say about them.
Some of the reactions were...
What the odds makers think.
Tuesday brought an official end of the 2018 season for Le'Veon Bell. For
all intents and purposes, it also ended his career with...
Brooklyn Nets guard Caris LeVert suffered a gruesome
injury on Monday night that appeared to be as bad anything we've seen
in the NBA.
Thankfully, on Tuesday he...
Washington State head football coach Mike Leach, a
man who's known for being the biggest character in college football, has
perhaps outdone himself.
Anyway, what you're about to...
We've seen some crazy stuff happening on Tuesday nights when it's time for MACtion.
Here's something that's pretty wild, but not necessarily in a good way, from Tuesday...
Barring a cataclysmic injury to one of their two
MVPs, there’s no reason to believe the Golden State Warriors won’t win
their third consecutive NBA title and...
Despite a rough outing on "Monday Night Football"
against the New York Giants, former undrafted quarterback Nick Mullens
will remain the starter for the San Francisco 49ers...
In big NFL news this Tuesday, the league has moved
the Week 11 Monday Night Football game between the Los Angeles Rams and
the Kansas City Chiefs to...
Drama has now made its way to the two-time defending NBA champion Golden State Warriors.
Fresh off reports that Draymond Green and Kevin Durant got into a heated...
Aaron Judge might be the talk of the Big Apple, but
his star shines from coast to coast in the United States.
Already a record-setting performer at just...
The Los Angeles Rams will officially host the Kansas
City Chiefs in Los Angeles on Nov. 19, rather than in Mexico City, the
team announced Tuesday afternoon.
https://twitter.com/RamsNFL/status/1062461905745268736
This...
US Sports Network News! Having fun and helping the peeps'. Using Sports as a platform to Inform, Educate, Inspire, While Entertaining you with the best of sports, talk, music, and fun. Be on the lookout for our frequent 'Teachable Moments' This will be a sports and media experience like you never expected. We always welcome your feedback. If you like us or even if you don't, we are always going to love you! Thanks for stopping by!