How to Get Super Strong on Single-Leg Squats

Having great single-leg strength is crucial for a powerful skating stride and balance in hockey.

Unfortunately, most hockey players neglect this area. Even if they use some single-leg or so-called "unilateral" leg exercises in their workouts, more often than not, they fail to get strong on them.

For the record, if you're banging away with a pair of 55-pound dumbbells on split squats, you're not strong. We have females who can do a lot more than that.

Our strongest 17-year-olds can split squat over 300 pounds with the bar in the front rack position, and our slightly older guys can do around 350. Split squatting almost 2x your body weight? That is STRONG.

Now, you may be wondering how our athletes are able to build such impressive single-leg strength quickly and if you can replicate their numbers.

The answer is:


As long as you stick to these 3 very important training principles:

(If you’d rather watch than read about how to build impressive single-leg strength for hockey… Check out the video below.)

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Jumps vs. Olympic Lifts: Which Are Best for Hockey Players?

Jumping and Olympic lifting are two common methods for improving explosiveness in athletic training programs.

Is one better than the other for hockey players? Or should you use both for complete power development?

Let’s find out…

(If you’d rather watch than read about jumps vs. Olympic lifts… Check out the video below.)

Pros of Olympic Lifting

1. Improve First Step Quickness

How fast you can explode off a standstill or transition?

Most battles for a loose puck are won or lost over the first few steps. I don’t care how fast you can skate once you get up to top speed. Fact is, if your first step quickness sucks, you won’t be a very effective hockey player because you’ll be chasing after the puck your entire shift.

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World Champions 2018!

Team Finland beat USA last night and won gold at the U18 World Championships.

So join me in congratulating my boys, goalie Jere Huhtamaa and forward Lenni Killinen, as well as the entire Finnish U18 National Team for bringing gold back home after last year's final defeat against the US.

That makes it two gold medals for Finland in the last three U18 tournaments. Not too shabby...

Off-Ice Hockey Training for Unstoppable Strength and Speed

If you are looking for off-ice hockey training advice online, I have good and bad news for you.

Let's start with the bad news:

Much of the information you'll find on off-ice hockey training via a quick Google search is published by "trainers" with zero expertise in training athletes.

I've seen too many websites and YouTube/Instagram channels where people's idea of dryland training consists of stickhandling a tennis ball while balancing on a Bosu.

Or performing 20-rep sets of box jumps.

Or doing silly ladder drills for "quick feet".

That nonsense has got nothing to do with improving athletic performance when the goal is to build a bigger, stronger, faster and less injury-prone hockey player.

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How to Get Bigger, Stronger and Faster for Ice Hockey

How can off-ice hockey training help boost your on-ice performance?

It's a question I hear all the time.

In this hockey training guide you'll discover how to add pounds to the bar, muscle to your frame, and improve your skating speed and power with dryland training techniques.

I have successfully used these same off-ice training methods and principles with hundreds of junior, D1 college and pro hockey players

Check out the video below to see some of them​ going after it in their off-season training​.

​Hockey Training Myths That Hold You Back

​After having ​coached athletes at all levels of competitive hockey for years, I'm still amazed how clueless many players are when it comes to sports performance training.

I'm sure you've heard most (if not all) of these disgusting hockey training myths that just don't seem to go away:

  • ​Your workouts should last two hours, minimum, to be effective
  • ​You can get strong and jacked by training only 20 minutes, 2-3 times per week
  • ​You should split the body in parts and have a leg day, chest day, back day and arm day​
  • ​You need XYZ supplement to build strength and muscle
  • ​High reps are better than low reps ​for hockey
  • ​You have to eat every three hours to keep your metabolism running
  • ​You should take each set to failure
  • ​Do hundreds of crunches and sit-ups every week to get a six-pack
  • ​You shouldn't train a muscle group more than once a week
  • ​If your muscles feel sore, it was a good workout
  • ​You should do a ton of cardio to get into hockey shape
  • ​You can't get stronger or faster in-season

​All complete and utter bullshit.

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The Ultimate Guide to Getting Your CSCS Certification

​Looking for information on ​how to get your CSCS certification?

So you can become a Certified Strength and Conditioning Specialist?

Without wasting months of your life studying for the CSCS exam?

If so, you're in the right place.


It has been five years since I originally passed the CSCS exam and have gotten recertified twice.

​About a year after successfully taking ​it, I wrote a detailed piece on how to nail the CSCS ​exam like a boss

At 3000+ words, it quickly turned into the best damn CSCS exam prep article (even if I say so myself) on the entire Internet. I still receive reader emails thanking me for the tips that helped them get their CSCS certification to this day.

One of the biggest issues I remember - shared by many candidates I've talked to - is that info on how to prepare for the CSCS exam is damn hard to find online.

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The Barber Who Butchers Haircuts

I was watching Seinfeld last night.

Specifically, the episode titled "The Barber".

Jerry needs to get a haircut in order to look nice for an upcoming bachelor auction.

His regular barber, Enzo, has been butchering Jerry's hair for 12 years. But Jerry doesn't have the cojones to go see another barber because Enzo calls him his "most loyal customer".

So Kramer (Jerry's quirky neighbor) recommends Jerry go see Enzo's nephew, Gino - who gives better haircuts - on Enzo's day off.

To Jerry's surprise, Enzo shows up out of the blue, gives him a forced haircut... which turns out terrible, making Jerry look like a 5-year-old kid.

This all sounds very familiar to me.

No, not the horrible haircut part.

(I *never* have a bad hair day... thanks to my Mediterranean genes)

But the loyalty aspect.

You see, many athletes stick with a workout program or particular style of training for years.

(often forever)

Not because it's the most effective way for them to train.

Or even a particularly useful approach to getting stronger.

But out of some sort of strange obligation.

If your current training fails to produce the gainz you're looking for, why not try something different?

You don't want to stay loyal to a workout plan that delivers mediocre results.

Especially one that butchers your body.

And leaves you feeling small and weak like a 5-year-old.

Give this program a try now:

​Who knows?

​It could be just the right training plan​ you've been looking for.

Yunus Barisik