Hockey Fitness: Summer Training

Now that we’re officially in the dog days of summer, you’ve probably had plenty of time to spend at the beach, hanging with friends and possibly getting some ice from time to time with friends or even rec teams. But with summer heading towards the finish and tryouts and the regular season closing in, it is time to whip yourself into game shape.

There are a million and one hockey workouts for the summer online and they’re all great. For the most part you can find a host of programs that focus on weight, endurance and cross training to ensure you get a full body workout while you’re away from the rink on a regular basis.

The beauty of a summer workout is that you can vary the exercises you wish to focus on. Is this an offseason where you want to put on solid weight? Are you looking to build explosiveness and foot speed? Or maybe you’re looking to get back into game shape with a simple, well-rounded workout routine.

Regardless of your primary focus, a sound cardiovascular element is vital. Whether it’s on a stationary bike, roller blades, bicycle or jogging, make sure you build in an adequate amount of time for a proper cardio workout. Few things are going to help keep your third period legs fresh than a run or bike ride in the heat of July and August.

Mixing in different cardio elements will aid in building different muscle groups while keeping the primary focus on your cardiovascular health and building some of the endurance you may have lost catching up on the tan you lost during the winter. One other key to your cardio work out is to keep varying levels to the workout. Interval training is a great way to not only maintain endurance but also build explosive and high-tempo bursts (much like shifts in a game) into that training.

As for the weight and strength training aspect, the key is a full body focus. Keep the focus on specific muscle groups and ensure that each day’s workout is collectively going to improve that muscle group. One practice I picked up from working with various trainers is the concept of supersetting work outs.

This may not necessarily be the practice that you wish to pursue, but using a superset workout will not only allow you to mix in multiple exercises at once, but can provide for full body movement as opposed to single-muscle exercises that you may be used to.

The final element, if you hadn’t already worked this in, is core strength and agility. While a lot of agility drills work very well in a cardio setting, they can definitely be done individually and when combined with core strengthening workouts can serve as a tremendous compliment to the typical cardio and strength training programs you’ve used in the past.

Ultimately your summer workout is yours to build. Goalies may be only concerned with lower body focus, cardio and a high level of agility training to increase their side-to-side mobility and effectiveness for the coming season. Maybe some defensemen are trying to add weight and strength for added physicality as their regular season is set to begin. Or perhaps you need to get back in shape and ready for training camp and a full-circuit workout is just what the doctor ordered.

Do your research, see what other players are doing and make sure that you keep a broad focus on the entire practice.

What they’re wearing – Ilya Kovachuk

What they’re wearing – Ilya Kovachuk

What they’re wearing – Ilya Kovachuk

Of all the happenings around the NHL this summer, nothing has been more shocking that Ilya Kovalchuck’s decision to retire from the NHL and return to play for SKA in the KHL. As he departs for Russia, we’ll take a look at the gear he sported in the NHL.

Unlike our first target, Mikhail Grigorenko, Kovalchuk is a very loyal Warrior client who hasn’t been seen in anything but their gear for a number of seasons. Since Kovalchuk doesn’t bounce around with the equipment he uses, tracking his set up was much easier. Here’s what he wore during the shortened 2013 season:

Skates: Bauer Vapor APX

Since Warrior has not jumped into the skate market just yet, Kovalchuk sports Bauer’s APX line for his skates. A popular, lightweight skate, the APX is used by countless professionals and is equally popular in youth and adult rec leagues across North America. No surprise to see a skill player like Kovalchuk in a skate that promotes agility and speed.

Gloves: Warrior Luxe

The Luxe line bridged the gap, in a way, between the Franchise and this year’s Covert line. While Kovalchuk didn’t get into a Covert full-time, the Luxe shares many of the same qualities. A more tapered, anatomically fit glove compared to the traditional four-roll fit of the Franchise, the Luxe provides a little more snug fit which is beneficial for players who like their gloves to respond in unison with their hands. While the Covert has taken up the Luxe’s mantle, you can find the same tapered comfort in Warrior’s new line.

Helmet: Bauer 4500 with Bauer visor

The one Warrior product Kovalchuk doesn’t use is the Krown 360 helmet. He opts for the traditional, low-profile 4500 model which is still prevalent in many areas. The 4500 uses a traditional foam liner as opposed to some of the high-end EPP foams with special inserts seen in such helmets as the Bauer RE-AKT or the Krown. Kovalchuk’s visor appears to be the Bauer J-cut which is very similar to the wave or aviator cut visors on the market but with an additional cut on the side of the visor. It’s a tough visor to find but the Bauer or Oakley aviator cut visors provide the same appearance.

Stick: Warrior Covert DT1 (red graphics)

A truer form of the word sniper may not be known when you consider the type of player Kovalchuk is. He certainly serves as an excellent poster boy for Warrior to show off the benefits of their Covert stick line. Kovalchuk uses a big right handed curve and sports a unique red based graphics package on his DT1.

Predicting the 2014 USA Olympic Roster – Defense & goalies

Predicting the 2014 USA Olympic Roster – Defense & goalies

Predicting the 2014 USA Olympic Roster – Defense & goalies

Now that I’ve taken a look at the forwards who I expect to make the US Olympic team for the 2014 Olympics, let’s take a look at the group of players who will be keeping the puck out of the net.

I feel like there is going to be a ton of turnover between 2010 and 2014 on the blueline. A boatload of young Americans have come up through the ranks and are ready to take on a major role in Sochi. Gone will be guys like Tim Gleason and Ryan Whitney to be replaced by young stars who will move well on the big surface:

Ryan Suter (A)      Ryan McDonagh      Brooks Orpik

Keith Yandle      Kevin Shattenkirk      John Carlson

Paul Martin

  Ryan Suter returns to my roster with an increased leadership role from 2010. He was a minute hog in Vancouver and certainly will be again in Sochi. Pairing him with Ryan McDonagh is a no brainer for me. McDonagh might just be the best defenseman of this group and should only get better with another year under his belt. This will be the shutdown pairing for the United States.

Brooks Orpik happens to be one guy who I’m on the fence on. He’s a guy I love to watch and a player who holds a lot of value in my opinion. I also think that he’s a quality defender who won’t get caught in the wash on the big ice. However, I could see his footspeed as an issue to the decision makers.

Regardless, Orpik and Keith Yandle make up my mixed second pairing. Yandle, a straight-ahead puck mover should be complimented well by Orpik’s steady, stay-at-home style quite well. Unlike my top pair who has the ability to contribute at both ends, this is a pairing which will need to feed off each other to be successful.

Kevin Shattenkirk and John Carlson make up my final pairing of quality two-way defenders. Shattenkirk is more of an offensive threat but Carlson has an all-around game that is perfect for the short Olympic tournament. He also happens to be a seasoned international participant (remember his WJC triumph?) which helps his resume.

Paul Martin is penciled is as defenseman number seven for now as he has really rounded back into form these past few years. I think he has the mobility to be effective on the big ice and will bring a very nice presence to the roster because of that.

In net the Americans are stacked. Vezinas, playoff veterans and a Conn Smythe dot resumes of American keepers that will be eligible for a spot. How Dan Bylsma plans to sort this out is anyone’s guess, but I have a good feeling about the guys I take.

G

Jimmy Howard

Jonathan Quick

Ryan Miller

 

You’re probably wondering why I have Howard over Quick. I just feel that Quick is better suited to play the type of teams the US will be seeing on a big surface. Quick is such an aggressive goaltender that I worry his tendencies will be exploited while playing on an Olympic surface.

Howard plays a slightly more measured game which seems to have less of an opportunity to be hurt by rebound or back-door opportunities. That isn’t to say that Quick isn’t deserving of the starting job, but I just have a sneaking suspicion that Howard may fare better on the big ice (he’s also seen a couple World Championships).

Ryan Miller makes my roster on the darkhorse ticket. His numbers have fallen off but he’s played his best hockey in Olympic years. I have little doubt that this trend will continue in the 13-14 season and he may even steal the starting job again if he has a stellar opening to the year as he did in 2010.

As for the watchlist on the backend, here’s a few names to keep an eye on:

Cam Fowler – A young prospect who could certainly steal a spot if he catches fire this season. I doubt that he’s a primary target but I wouldn’t doubt if his play merits consideration.

Jake Gardiner – Same boat as Fowler in many respects. He’s a great puck mover who might garner attention with a strong start to the season.

Justin Faulk – If the United States management team is looking for an offensive x-factor, Faulk will be it. Paul Martin is a nice two-way player as the seventh defenseman but Faulk could certainly make the team as a power play specialist defenseman.

Beat the dog days with the Great Skate Summer Sale

Great Skate 30th Annual Summer Sale

Great Skate 30th Annual Summer Sale August 1st – 10th, 2013

As the summer days roll along and the temperatures continue to rise, there’s one event on the horizon that will have you thinking of cold, wintry weather in no time.

The 30th annual Great Skate Summer Sale is kicking off on August 1 and will continue through to August 10. The sale is available online, at greatskate.com and at our Buffalo, NY store. In addition to phenomenal deals on this year’s best equipment, you will have the opportunity to demo hockey’s newest releases and take part in a number of exciting giveaways and promotions.

Bauer, CCM, Easton, Reebok and Warrior will each be participating in demo days between August 5 and 9 that will feature each manufacturer’s newest sticks and equipment. Players will have the opportunity to demo the newest sticks which will be hitting the market along with trying on each company’s newest gear between 10am and 6pm each day that the demos take place.

Along with providing a unique demo of their newest equipment and sticks, Easton will also be providing an opportunity for a team to win a full set (18) of Easton composite sticks for the season. All you need to do is provide your full team roster to enter the drawing for the team set.

Bauer is getting in on the fun as well, offering a week’s worth of prizes that run from Monday through Friday and include a Ryan Keseler James VanRiemsdyk and Patrick Kane sticks, a new pair of Vapor APX skates and Friday’s grand prize of Bauer sticks for a year.

The Summer Sale will also feature one of the newest Buffalo Sabres as Buffalo’s own Justin Bailey will be on hand from 5pm to 6pm on August 1. You will have a chance to test your shot against Bailey and see how you stack up against an NHL draft pick.

Bailey won’t be the only competition Summer Sale guests will have for shooting. Warrior is sponsoring the Warrior Hockey Chara Challenge which will be a fastest shot competition with giveaways that include Warrior merchandise and a Dynasty AX1 stick.

In addition to the Chara Challenge, Warrior will be providing one lucky winner with two tickets to the 2014 Winter Classic at the Big House in Ann Arbor, Michigan with $200 spending money and one night’s hotel accommodations for the game.

Be sure not to miss your opportunity to take home any one of the terrific prizes that will be up for grabs while also taking advantage of all the phenomenal deals that will provide up to 80% savings on select items.

The 30th annual Great Skate Summer Sale kicks off on August 1, be sure you don’t to miss a minute.

Predicting the 2014 USA Olympic Roster – Forwards

Predicting the 2014 USA Olympic Roster – Forwards

Predicting the 2014 USA Olympic Roster – Forwards

As time continues to tick down towards the opening ceremonies at the 2014 Winter Olympics, hockey fans are gaining more interest in which players will be representing their country at the Sochi Games.

After an impressive and surprising silver medal effort in Vancouver, the United States will come to Sochi with much higher expectations and a much more impressive roster. With an impressive amount of defensive depth and a bevy of talented goaltenders to choose from, the biggest challenge will be determining who will be scoring the goals for the Americans next February.

I expect to see a few roster spots turnover for the US team this time around, but the same strong core will return up front:

LW

C

RW

Patrick Kane

Joe Pavelski

Dustin Brown

Zach Parise

James VanRiemsdyk

Phil Kessel

Max Pacioretty

Paul Stastny

Bobby Ryan

David Backes (A)

Ryan Kesler

Ryan Callahan (C)

Derek Stepan

 

The offensive engine for the United States will be powered by Patrick Kane, Zach Parise and Phil Kessel. Those three bring a different level of electricity to the ice and they should thrive on the big surface where they can escape from the high traffic areas they typically encounter on the NHL pad.

As of now I have Kane skating with Joe Pavelski and Dustin Brown. Brown is riding shotgun for the offensively gifted duo and his muck and grind style should result in a few ugly tallies throughout the tournament. Pavelski is going to play a major role for the United States as they’re woefully thin at center from top to bottom.

The Kane, Pavelski, Brown trio should combine will with Parise, James VanRiemsdyk and Phil Kessel to form a top-six with plenty of scoring acumen. While my penciled in top line has a little bit of two-way responsibility (Brown and Pavelski), my second unit won’t be entering the Selke race any time soon.

I also take a slight stretch by placing VanRiemsdyk at center. This isn’t his natural position but I love the idea of he and Kessel feeding off their preloaded chemistry from the regular season. Parise is the outsider in a sense, but he’s such a great talent that I doubt he will struggle to run up some points with that pair.

My third line is something of a set of sleepers. Max Pacioretty, Paul Stastny and Bobby Ryan as all American veterans from various international tournaments and Stastny and Ryan will be returning for their second Olympic games. Stastny was going to be off my list until his stunning play at the Worlds changed my mind. Putting him with two battleships like Pacioretty and Ryan should allow him to serve as playmaker to the two snipers.

Lastly comes the grind line. The Americans succeeded in Vancouver thanks to their goaltending, physical play and plenty of gutty leadership. Veterans like Chris Drury and Jamie Langenbrunner weren’t expected to be major contributors but the pair brought more to the table than was expected. A trio of 2010 vets should bring the same attitude to the table in Sochi.

Ryan Kesler, Ryan Callahan and David Backes are all first or second line players for their respective NHL squads and they all happen to be world class defensive forwards. Playing an overly physical game on the big ice in Russia is going to be a risk/reward game plan and these three are talented enough to find a healthy balance. When it comes to shutting down the countless superstar lines from Canada and Russia, these three will likely earn the toughest task. I don’t know if I could think of a better set of forwards to handle such a task.

Derek Stepan is my extra forward and he makes my team based on the fact that he can play center. The US is so thin at center that they need all the help they can get. Stepan is a shifty, dangerous forward who can step in as a pivot and produce if necessary. If he makes the team, most of his minutes will come on the wing. But when needed, he can slide inside.

This roster is contingent on a couple of factors. First; the staff needs to feel confident that one of those top three lines is capable of playing a little bit of defense. The Backes, Kesler, Callahan line is a shutdown dream but the rest of the forwards are more of the one-way variety. Second, the health of certain players (Kesler to be precise) will weigh heavily on how the roster comes together. Bearing that in mind, here are a few watch list players to keep an eye on:

TJ Oshie – A dynamic winger who has some strong two-way ability. Oshie is young but has shown great promise in St. Louis’ defensive system. He was may final “cut” but could easily find his way on the roster.

Brandon Dubinsky – Think of Dubinsky as Kesler Light. He’s a solid two-way player who can fill a shut down role. If defensive responsibility is at a premium, I wouldn’t be surprised to see him.

Alex Galchenyuk – A darkhorse, but someone to keep in mind. He’s incredibly talented and there’s no reason to think that he wouldn’t have a place on this roster. I doubt that he’d see time as a center, but if he has a big start to the season, he could be a possibility.

Up next, the defensemen and goalies

CCM takes scoring to a new level with RBZ Stage 2 stick

CCM takes scoring to a new level with RBZ Stage 2 stick

CCM takes scoring to a new level with RBZ Stage 2 stick

Balance and power is the name of the game for the RBZ Stage 2 stick. After the wild success of the hot faced RBZ stick that rolled out last year, the great minds at CCM have found a way to take another step forward.

The RBZ Stage 2, due out in July, has taken CCM’s innovative stick and added even more pop. When I first picked up and used the original RBZ I noticed two things about it. First, the pop off the blade was noticeable. Second, the balance of the stick felt odd.

When you pull and RBZ off the rack at Great Skate you’ll notice that it is incredibly light but that it feels a little blade heavy. This was likely a product of the placement of the balance point that worked with the PowerSwing Technology that CCM and TaylorMade touted with the original stick. PowerSwing is straight from the golf club technology but it didn’t fully translate on the original. It does now, however.

The Stage 2 has an improved balance point to further exploit the Powerswing traits while also increasing the feel and balance of the stick exponentially. The Stage 2 is expected to have a much lighter feel in the blade.

In addition, the Stage 2 has a new blade construction. While CCM determined that the Speedblade was a great addition (it truly is), they wanted to improve upon it. What they did was take the original blade with four speed channels and adjust it to three larger speed channels. Not only does this alter the interior structure of the blade by decreasing weight, it increases the pop that the pucks comes off the stick with.

What they effectively did was make a light stick with a hot blade lighter and hotter. Based on the on-ice results, they hit a home run. The RBZ Stage 2 hits the shelves on July 19, make sure you’re first in line to Strap a Rocket to the Puck.

As draft passes, focus shifts to free agency

As draft passes, focus shifts to free agency

As draft passes, focus shifts to free agency

It didn’t take long for things to get squirrely at the 2013 NHL Entry Draft. Pick number two brought the first curveball of the day as the Florida Panthers opted to select Sasha Barkov second overall behind Nathan MacKinnon.

That selected bucked the assumed train of thought of MacKinnon and Seth Jones being the first two players off the board. Jones actually fell all the way to the fourth pick and will land in Nashville thanks to his mini-drop in the first round.

Vancouver finally solved their goaltending issues – although it felt like they may have taken the easy way out – and a handful of other players, picks and prospects changed hands throughout the day.

The 2013 draft was touted as being incredibly deep and upwards of seven of the first round selections are expected to be capable of stepping onto an NHL roster immediately, marking the further evolution of talent being selected in the draft lately.

Now that the draft has passed, many contenders have begun to position themselves for a strong offseason through the trade market and unrestricted free agency. With the free agent market set to open on Friday, there is bound to be some massive contracts offered despite the relatively weak class that is set to hit the market.

The new wrinkle in the CBA that allows teams to meet and speak with players prior to the market opening on Friday should help re-create some of the excitement from the 2007 free agency opening day when so many teams went crazy with big contract signings. Given that teams will be able to negotiate and bargain with players over the next couple of days, it should make for an exciting start to the official free agent period.

The strength of this free agent class is on the wings. David Clarkson, Nathan Horton and Ryane Clowe are just a few of the pending free agents who all effectively patrol the right wing. They all share another similar trait; a physically imposing offensive game.

As the league continues to evolve and the premium on talented power forwards grows, players like Horton will be in high demand. Based on the teams who are looking to add offense and girt, I’d expect all three of those players to sign healthy offers on Friday.

Another player bound to cash in will be Pascal Dupuis. He benefitted greatly from playing on a wing with Sidney Crosby and probably earned a massive raise thanks to an incredibly productive year. I’m guessing someone throws at least $4 million at him on Friday in hopes that he can continue to produce despite being centered by someone other than Crosby.

If there’s any one player to be cautious about, it has to be Dupuis. I’ve been a big fan of his game for a long time. He’s a very effective two-way forward who can chip in well offensively. However, he’s not a scoring winger but is about to be paid as one. While I know he will be a quality contributor no matter where he goes, I’m certain that he will struggle to justify the terms of his contract.

For fans hoping their team will go out an snag a quality center to build around, understand that the market is fairly thin. Vincent Lecavalier will garner plenty of interest along with Mike Ribiero (who had a monster year with Washington). Tyler Bozak is set to cash in on a massive payday as many expect the Leafs to go in a different spending direction once free agency opens.

Bozak is someone on my radar along with Stephen Weiss. They’re both quality top-six forwards who should not only receive hefty raises but will bring improvement to the clubs which sign them this week.

The one position (outside of goaltending) that is really thin is at defense. Andrew Ference and Rob Scuderi are ready to hit the market but there aren’t any flashy names or major contributors going to market this summer. Free agency isn’t going to be an option for teams looking to find an instant upgrade along the blueline.

Even with a relatively light free agent class, it appears as if there will be some fireworks coming on Friday. Either way, I’m going to make sure I have a good seat for the action.

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