This past weekend I spent some time out at the UBC ice rinks talking about Dryland Training with coaches and parents of the teams attending the Family Day tournament. I watched these young U7 and U9 hockey players come in excited to play, some carrying or pulling their hockey bags or sticks, but to be honest mostly it was the parents. It’s the parents who get the kids up early in the morning, get them fed and equipment ready. They drive to the rinks and some of the teams were coming as far away as Chilliwack, Surrey, Ladner, Port Coquitlam and the North Shore. The tournaments run all weekend long and have multiple games per day. Some parents are coaches, assistant coaches and managers. All dedicated to the kids who want to play a sport. This does not just happen in hockey but all team and individual sports, even with Empower Youth athletes. 

I enjoyed watching the kids come out of the rink area with big grins from playing the game. I couldn’t tell who had won or lost, just that they were having fun. I even had the opportunity to reconnect with some folks I hadn’t seen in awhile. One youth athlete I had coached was standing in front of me, now 4 inches taller and is training on his own. That was pretty cool! 

So to all those dedicated Parents, Coaches and Managers of youth athletes, THANK YOU! for all that you do! 

For more information go to Empower Youth Fitness and Development 

See you at the gym

-OG

Thursday Workout: From Timber Wolf

I set the damper at upper 4, finished with an average of 40 strokes per round. I tried my best to reduce the number of strokes by maximizing the power generated per stroke. My time for the 350 meter row was under 1:30 each round. 

But in terms of total time, I lost. Savitar finished her rowing using a damper resistance set at 1, waited until the end of each stroke before starting her next stroke. She finished with an average 17 strokes per round. That was a huge advantage when it comes to the double under. 

Finished Time: 23:13

H: 00 - 02 Intro (2-3 min)
H: 03-10 Warm up (7 min)

Dynamic leg stretches:
Knee to chest, pull quads, open hips

Pre-Workout Dynamic Stretching Routine

Bear crawl
Crab crawl
Plank walk with a partner

H: 10-24 Tech and Specific Warm up (14 min)

https://www.journalmenu.com/rowing/

https://www.journalmenu.com/double-under/

Adjust the damper for the workout

Find the place for double under

H: 25 WOD

5 Rounds for Time:
Row 350/500 meters in as few pulls as possible
After each row, perform 2 double unders for each pull taken. For example, if it takes 40 pulls to complete the row, complete 80 double unders before starting the next round. 

H: 50 Scoring and cooling down: 5 min