My #1 Vacation Fitness Tip

In my younger and dumber years attending college in Germany, I hardly took advantage of all the great travel opportunities around me.

Rome, Paris, Amsterdam, Madrid and London were each within 2 or 3 hours by plane.

A round-trip ticket wouldn't have cost more than a hundred bucks.

Still, my training was holding me back from visiting these European capitals.

Just the thought of taking a few days off from the gym would cause my stress levels to amplify and cortisol to flow like the Nile.

How could I ever enjoy walking around the Colosseum, watching the majestic Real Madrid play at Santiago Bernabeu, or sightseeing atop a red double-decker​ bus near Trafalgar Square when I was shrinking and getting weaker by the day?

Of course, those fears were unwarranted.

But back then I didn't know any better.

And I'm certainly not the only guy who's afraid a layoff from training will make all their gainzzz disappear like a fart into Sahara.

If that concerns you, check this out:

A recent study published in the Journal of Strength and Conditioning Research rounded up 20 experienced weight trainers. After the participants completed their initial 4-week training program, they took two weeks off from training altogether before continuing lifting.

How much strength and muscle mass did the trainees lose during that layoff?


No strength or size lost.

And they didn't get any fatter. It's as if the layoff never happened.

So next time your family guilts you into taking a two-week vacation to a European metropolis where museums are plenty and hardcore gyms sparse...

Instead of grabbing the marble schlong of Michelangelo's David and doing one-arm pull-ups and inverted rows to counteract your fears of turning into a weaker and smaller version of Christian Bale in The Machinist, why not just go with the flow and enjoy the sights, the food and the change of scenery?

You'll have plenty of time to get back on track once you return home from your trip.

Once you do, your training program will be waiting here:

Yunus Barisik

“I’m in a High-Speed Chase, Bro!”

Idiots all around us:

A 25-year-old Oklahoma City man being chased by police streamed a part of the nearly three-hour-long incident live on Facebook.

During his live broadcast, the man drives a truck he stole, honks at other drivers, sends messages to his friends about needing a lawyer, asks someone to call his mom, and contemplates the charges he'll face while trying to lose the cops on his tail.

​​At one point, he yells to someone outside the vehicle: 

"I'm in a high-speed chase, bro!"

Causing three accidents, tearing up other people's property and farms, the chase end​s when someone shoots out his back tire, causing the criminal mastermind to drive the stolen truck into a field and then a pond. Police use​ a stun gun on him and t​ake him into custody.

A real credit to the human race, this guy.

As if that dangerous car chase wasn't enough evidence the cops were dealing with someone whose shoe size exceeds his IQ, he also rocks a neck tat far uglier than George Clooney in From Dusk Till Dawn.

(That's the movie where Clooney plays a hardened criminal hunted by the po-pos for various murders, bank robbery and kidnapping)

Neck tattoos... always a sign of intelligence...

Anyway, on to more important topics:

The lower body and core strength gains you make on my Next Level Hockey Training System will add some dangerous pop to your skating.

Ditto, the jumps and Olympic lift variations included in the program.

Soon, just like the neck-tattooed dumbass streaming his police chase on Facebook Live, you'll find yourself evading opponents at high speeds.

And you'll be able to keep up that pace for hours.

The difference?

You won't make a fool of yourself in front of the whole world, get tased by cops, land in jail.

Details below:

Yunus Barisik

How Strong Should You Be After Your First Year?

With the constant barrage of misinformation spreading on social media, it's easy to lose track of what constitutes strong for someone in his first year of lifting weights.

On one side, you've got the powerlifting locos claiming anything below 500-pound squats and 600-pound deadlifts is weak.

And if you're not lifting those poundages, you're just "not trying hard enough".

Then you've got those who believe a two-plate squat is something to be admired.

With that in mind, I wanted to give you some *realistic* expectations for your first year of lifting.

Unless you're obese, it has been my experience that the following numbers are very attainable:

* 1-1.25x BW bench press

* 1.5-1.75x BW squat

* 1.75-2x BW deadlift

Thus, a 175-pound hockey player would bench around 200, squat closer to 300, and pull over 300.

At this point, you may think the numbers listed are unachievable. Or way too low.

I'm simply noting what I've seen in all my years of training people *on average* within their first 12 months.

Some athletes fall below those numbers. And some exceed them by a wide margin.

One of my 17-year-olds deadlifted 190 kg / 418 pounds for 5 reps at 200 pounds in his first year of training. That's a 2.1x BW deadlift for a set of 5.

Another 16-year-old squatted double body weight within 6 months of starting with me.

Both are gifted in the weight room. And they enjoy lifting. Which makes them outliers. Not the norm.

Still, the bench, squat and deadlift numbers mentioned above provide a realistic goal to shoot for in year #1.

At the end of the day, success in the gym comes down to consistency.

How much effort you put into training, diet and recovery.

How much you want it.

For a training program that produces strong hockey players in their first year of lifting (and well beyond), visit:

Yunus Barisik

Twinkie’s Tasty Conditioning Tip

On average, a Twinkie will explode in a microwave in 45 seconds.

Curiously enough, 45 seconds is also the average length of a shift in a hockey game.

This has led many ill-informed players and trainers to believe that the best way to condition for hockey is to bathe ​athletes in lactic drills like shuttle runs, 300m sprints, or good ol' bag skates lasting - you guessed it - around 45 seconds per round.

While hockey does involve a lactic component (anyone who has had to stay on the ice to kill an entire two-minute penalty can appreciate my sentiment), it's important to realize how each regular 45-second shift involves periods of gliding, repositioning, standing, etc. You won't see a player skating at full speed for the entire shift.

This means that from an energy system point of view, we're dealing with a primarily alactic-aerobic sport, not a lactic one.

Other than the last few weeks of off-season training, I don't prescribe lactic work for my players. Improving speed and strength will have a much bigger carryover to your game, and those are the qualities we focus on.

In fact, just the other day, I realized one of the players on our U20 team had been smashing his old squat records many times over, and - more importantly - had been doing so pain-free for over a year now.

(He underwent surgery for FAI a couple years back. And was told he would never barbell squat again by his physical therapist. Little did the PT know...)

When I pointed this out to him, he told me he no longer gasses out toward the end of a shift.

All thanks to pushing up his squat numbers in the gym.

Not because of performing endless lactic drills like so many mistaken hockey players do.

Just something to keep in mind.

For a complete athletic workout plan, check out the Internet's #1 strength training program for hockey players.

It takes about 45 seconds to download.

Here's where to get it:

Yunus Barisik

Dastardly Las Vegas Tricks

The year was 2006 AD.

The summer I joined the army.

A month or so before ​turning into a useless pawn for the government, a cousin of mine living in the US flew over to visit me.

As a tourist visiting Helsinki for the first time, he wanted to experience some fun.

So I took him to the Grand Casino downtown where he lost a few grand at the roulette table.

No biggie, he said. For someone involved in the banking world losing pocket change like that made no difference.

Fast forward a few years and I met my cousin again in Philadelphia. He had just purchased a house for his wife and newborn daughter in Baltimore.

Over beer and burgers, he told me he had lost five figures gambling in Vegas - something he made me swear I'd keep under wraps from the missus.

I'm sure he's not the first, or last, guy to burn through the green stuff at the Bellagio.

Each year tens of thousands travel to Vegas, only to leave in a worse mood than they arrived - thanks to gambling away money they shouldn't have.

A few dastardly casino tricks you want to be aware of next time you visit Sin City:

* No windows

You won't find any windows inside most casinos - a trick of the trade to help you lose your sense of time.

The longer you stay inside a casino, the higher your chances of leaving with a lighter wallet.

* Captivating lights, sounds and activity

A casino is a cacophony of wonderful and alluring stimulation: bells ringing, siren-like lights flashing, change clanging, slot wheels whirring, digital sounds beeping - it’s all captivating.

Why is it captivating?

Because it’s non-verbal communication screaming:

"Win! Win! Win!"

It gives the impression that everyone is winning when, in reality, most are losing.

* Free booze for gamblers

The casinos love a drunk. Downing liquor makes you too confident and you'll end up making sucker bets you normally wouldn't.

So go easy on the gratis White Russians.

* The casinos will want to change your money into chips as soon as possible

​The reason?

Most people are looser with chips than notes. They don't seem as precious as real money.

The lights. The ambiance. The chance that you might actually win a jackpot makes vacations to casinos exciting for many.

Until you realize it's just a losing proposition.

If I were a betting man, I'd cash in all my chips, leave the glamor behind. Place my Benny Franklins on Next Level Hockey Training 2.0.

The odds of making great strength gains on it are stacked heavily in your favor.

Though I must warn you there's a good chance you'll get addicted to lifting.

The program comes with an unconditional, 365-day money back guarantee - making it the farthest thing from a gamble.

And you'll come away as a winner every time you ​finish a workout.

Can't say that when touring the casinos in Vegas, can you?

Roll the dice and claim your prize at:

Yunus Barisik

Training Tips From the World’s Strongest Man

I was reading an interesting ​article about Eddie Hall - 2017 World's Strongest Man and the first person in history to deadlift 500 kg / 1100 pounds.

Check out these training tips from the world's strongest man:

* "Technique is important, but too many people get carried away trying fancy things and don't put enough effort into the basics."

* "Once you've worked up to a really heavy set you've already ripped enough [muscle] fibres to warrant growth so it's time to move onto another exercise."

* "I train all year round without a belt or any supportive gear. That's the best way to build all-round strength, and the only way to hit your stabilising muscles."

* "Probably the number one piece of advice to build muscle is to get your diet and nutrition right. Then don't overtrain and let your body repair."

* Eddie also says he never trains with spotters as he never trains with weights he is not confident he can lift, and that he never fails lifts in the gym.

(If there's one super powerful lesson you'll wanna take away from this email it's that if the strongest man in the world doesn't need to constantly max out to the point of failure in the gym to increase his strength... then you don't have to either!)

* Hall puts a heavy emphasis on his sport-specific conditioning. He pushes the sled or swings a sledge hammer 3x per week in the morning.

He attributes much of his current success to his increased levels of general fitness. That helps him recover more quickly between strongman events and handle higher rep sets in the gym without "gassing". Thus, he's able to get more work done and the increased training volume allows him to gain greater strength.

To sum it all up...

Mastering the basics.

Staying away from failure.

Never overexerting yourself in training.

Alternating between heavy strength work and lighter pump or speed sets.

Smart conditioning that carries over to your sport.

Dialing in your diet.

Taking care of recovery.

Smells awfully lot like what I've been saying for years.

That's because training principles that produce awesome results don't change whether you're training for the World's Strongest Man contest or to improve your performance on the ice. They work for everyone who lifts weights.

Just like my Next Level Hockey Training System works for any hockey player looking to ​get stronger.

Grab it here:

Yunus Barisik

Marty McSorley’s Curse of the Curved Stick

Few Stanley Cup Final games have been as dramatic as Game 2 of the 1993 Finals where one play would influence the outcome of the rest of the series to a degree nobody could have predicted at the time.

Los Angeles - coming off an incredible Game 7 win over the Toronto Maple Leafs in the Western Conference Finals (what Wayne Gretzky called the greatest performance of his career) - had already clinched a victory in Game 1 against Montreal.

Up 2-1 late in the third period of Game 2, the Kings were less than two minutes away from returning to Inglewood Forum with a 2-0 series lead.

With Gretzky, Jari Kurri, Luc Robitaille and Rob Blake taking care of business in the offensive zone, and Kelly Hrudey (remember the blue bandana?) stopping pucks in net, LA appeared to be en route to their first ever Cup returning home from Montreal with the momentum and a Hollywood bandwagon reception awaiting.

In an effort to salvage the series, Canadiens head coach Jacques Demers asked officials to measure Kings forward Marty McSorley's stick with 1:45 remaining.

The curve exceeded the maximum under NHL rules, and McSorley was sent to the penalty box for a deuce.

On that powerplay, the Canadiens pulled Patrick Roy for a 6-on-4 advantage. With his second goal of the game, D-man Eric Desjardins tied it with 1:13 left to play.

Desjardins scored again 51 seconds into overtime, completing the hat trick and evening up the series at one apiece.

The Canadiens won the next three games (another two in overtime) and the Stanley Cup.

There's a good chance that without McSorley's illegally curved stick - and the ensuing penalty - only 23 banners will remain in the Bell Centre rafters.

Nevertheless, you could say that measuring was the key to the Canadiens' success in the '93 Cup Finals.

So it is with lifting weights.

The only way to know whether you're making any progress in the weight room?

By measuring your numbers against - and surpassing - what you've done in the past.

That's why I have included tracking sheets for every single workout in Next Level Hockey Training 2.0.

Simply print them out, bring them with you to the gym, and write down your weights and reps for each exercise as you go through your training session.

That way, you'll never lose track of your progress.

And, will constantly set new personal bests.

Download Next Level Hockey Training 2.0 at:

Yunus Barisik

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