Did You Watch the Game Last Night?

Did you see the game last night?

Catch that awesome popular show on Netflix?

Play the new Call of Duty?

Check out the latest Star Wars movie?

New episodes of The Walking Dead?

Music videos by your favorite artist on YouTube?

How about those viral cat videos on social media? Or the one where that cute dog takes herself sledding down a snowy hill? Funny shit, huh?

Anyone who answered yes to anything above can't say they don't have time to train.

You *do* have the time.

What you don't have?

Your priorities in order.

You choose TV and entertainment over training. Instant gratification over long-term happiness.

That's taking the road to mediocrity.

Where people go to die at 25, but aren't buried until 75.

Time to step it up, son.

Don't be just another pathetic poo-say watching others live life.

Be the one living it.

Start training with a purpose.

Or get left behind for good.

Go here now:

Yunus Barisik

What to Do When You Get Too Strong

Here's an interesting problem I've run into lately:

My hockey players are getting too strong.

Specifically, in single-leg movements.

Some of my guys are dang near split squatting double body weight with a barbell in the front rack position.

For example, two 17-year-old forwards on our U18 team finished the 3x/week off-season training program available in my Next Level Hockey Training System ( with 145 kg / 319 pounds on the bar while hovering at a body weight of ca. 77 and 82 kg, respectively.

So what's the problem, you say?


Once you're split squatting three plates or more, you're holding so much weight that stability can become a problem. A slight misstep getting into/out of position or during your set under such big weights can potentially lead to a catastrophic injury.

So what to do then?

The simplest option would be to use dumbbells and weight vests to load guys infinitely beyond 300 pounds. This places less direct stress on the spine and if you miss a rep, you simply drop the dumbbells.

Too bad our current gym setup only runs up to 220 pounds with the DB's and vests. We've used 10-pound plates attached to a chin-up belt between the legs for additional resistance but more than 20-30 pounds on the belt becomes rather uncomfortable.

(Let's face it, nobody loves the idea of plates dangling so close to ya nutz)

That has forced me to tweak our training a bit.

For one, I've replaced some of our single-leg squats with bilateral squats.

Squats off pins have quickly become my favorite since you can do them front or back squat style, they're pretty much impossible to mess up, and are easier to recover from than traditional barbell squats.

In addition, we've started doing more back and box squats.

I've also been looking at safety squat bars which would allow an athlete to load the lower body with big weights while leaving the hands free to grab the uprights in a power rack, thus decreasing stability demands in a split squat position.

Another possibility involves using a U-bar (basically a trap bar with one side open) for single-leg squatting.

Both are somewhat costly options but could very well be just what herr doktor ordered in the long-term.

I guess we're really talking about a First World problem when guys get too strong for their own safety.

But it's a good problem to have.

For an in-depth exposure to my training methods that get ​hockey players freaky strong, take a look at:

Yunus Barisik

The Nutty Professor’s Secret to Getting Jacked

"Your mother is so fat, she fell in the Grand Canyon and got stuck."

- Buddy Love


I was watching Eddie Murphy's hit comedy The Nutty Professor last night.

In the movie, Professor Sherman Klump (Murphy) - brilliant but shy and morbidly obese scientist - invents a miraculous weight loss solution.

Around the same time, Professor Klump finally works up the courage to ask out a foxy chemistry student named Carla, an admirer of his work into DNA restructuring. After she - to his surprise - agrees to going out with him, Klump decides it's time to get in shape.

In his quest to shed fat off his massive 400-pound frame, Klump:

* Partakes in an aerobics class

* Tries acupuncture

* Boxes

* Jumps rope

* Lifts weights

* Runs up stairs wearing a gray hoodie, Rocky Balboa style

So how much fat does Klump lose after all that?

Not one ounce.


He munches on Snickers bars between classes.

Can't stop stuffing his face with M&M's.

Feasts on donuts and gelato while watching Richard Simmons motivate couch potatoes to lose weight on TV.

No wonder homeboy can't ditch 'em love handles.

After getting roasted by a brash stand-up comedian ("Oh boy, you got more crack than Harlem. Look at that! Every time he goes to Sea World, they pay HIM!") while out on a date with Carla, Klump becomes so depressed, he tries the weight loss solution he invented on himself.

Klump instantly loses 250 pounds.

But the drug's side-effect produces an enormous testosterone rush, changing the shy and mellow Klump into a second personality:

An athletic, good-looking, extremely confident fella who calls himself Buddy Love.

Buddy proves to be everything Sherman isn't -- life of the party, takes no shit from anyone, pulls hot​ chicks left and right.

​Intentional or not, the movie provides a great social commentary on people attempting to lose weight and get in shape.

How so?

Just like Sherman Klump, they are always hopping from one training method or system to another.

And more often than not, they sabotage all their training efforts by eating a shitty diet.

They're hunting for the magic pill that will melt off the flab and turn them into a lean n' mean secks machine. And cure their deeply rooted insecurities.

Of course, no pill, shake or drug can transform you from the Nutty Professor into a jacked Buddy Love overnight.

But you can get there with years of hard work and a smart training program.

Like my Next Level Hockey Training System.

It's as close to a miraculous athletic strength building solution as it gets.

But you gotta put in the effort for it to work its magic.

Ready to do that?

Then come unleash your inner Buddy Love at:

Yunus Barisik

Post-Game Lifting, Training Into Your 70’s & Book Tips For Aspiring Strength Coaches

Haven't done a Q&A in a while.

Let's rectify the situation.

DJ, spin that plate!

QUESTION: What are your thoughts on lifting after a hockey game? Would you recommend this or not?

ANSWER: ​It's a viable option. If the schedule works in our favor, we sometimes do that with my players after home games as well.

This will give you an extra day off for recovery between practice and games, which is something you don't want to overlook - especially later during the season when maximizing rest becomes a top priority.

QUESTION: If you could only do 5 exercises for the rest of your life, what would they be?

ANSWER: If I were to answer today, my list would include:

* Sumo deadlift off blocks

* Bench press with Slingshot

* Hang power clean

* ​​Farmer's walk

* 1 arm dumbell row

Then again, I probably won't be doing heavy barbell lifting into my 70's (or maybe I will, who knows?)...

So my modified list would look like this:

* Rear-foot elevated split squat

* Hill sprints

* Neutral grip chin-up

* Ring push-up

* 1 arm dumbbell row

QUESTION: What would be your TOP 3 training books or resources for an aspiring strength and conditioning coach who wants to work with hockey players?

ANSWER: Very difficult to pick only three since I've read or watched so many good ones, but here goes...

* New Functional Training for Sports by Mike Boyle

* The Complete Athletic Strength Development System by Joe DeFranco and James Smith

* My Next Level Hockey Training System

Yunus Barisik

The Kids Are Alright

While back, I received a text message from one of my junior hockey players thanking me for the past 1.5 years we'd been working together.

As it was his last night in town before heading over to play high school hockey in New England, I took a trip down memory lane to reminisce about this particular athlete's background and progress over the last two summers.

When he first walked into my weight room, he was so banged up he was an inch away from hanging up his skates for good.

Overuse injuries in the low back (note the plural), knee problems that prevented him from running and jumping, busted shoulders, skull fracture, and the list goes on and on...

Frankly, he was a mess.

And like I said, could have quit hockey and sports altogether.

But the athlete stuck to it. And I'm proud of the fact I could help him get back to health and be able to play the game he loves for another few years.

Around the same time he sent me that thank you message, I was having a farewell lunch with another athlete of mine - college hockey player about to begin his freshman year at a top D1 school.

The jump I've witnessed in his on-ice game during the last few years has been nothing short of impressive, as have been the individual as well as team accolades he has racked up.

He had always been a hard worker and decently gifted athlete.

But nobody had ever taught him how to properly train for strength and performance.

I'm glad he decided to put his trust in me and follow my advice on that front.

It didn't take long for him to start experiencing the results of a simple, progressive strength program.

(Like I said, he's gifted)

All of a sudden, scouting reports started praising him for improved skating, puck skills and winning board battles.

Something he told me he largely attributes to the strength and power gained in the gym.

While a coach can never take credit for an athlete's success, I'm happy this player sees the value that off-ice training has provided for his on-ice performance.

Another junior player also heading over to the US to play high school hockey in Colorado told me that the past 1.5 years he spent training with me have been a great time in his life.

I still remember the first time this scrawny, 15-year-old kid walked into the weight room like it was yesterday.

Tall guy, moved like shit.

Terribly uncoordinated.

Weak overall.

But his attitude was top notch.

What stuck out most about him is that he would stay after training sessions to work on his form and ask me training related questions...

"What should I eat before training?"

"Should I squat down or be more upright on deadlifts?"

"How can I get better at chin-ups?"

Little things like that.

No wonder he went from a weakling to one of the strongest guys on the team.

The first time we did chin-ups, he could perform three acceptable reps before hitting a wall.

He barely managed to bang out 5 reps with a pair of 25 kg dumbbells on split squats.

And on power cleans, he struggled with his form and timing with a measly 30 kg on the bar.

Some 15 months later, he could perform chins with 25 kg of additional weight.

He split squatted 130 kg for a single.

And nailed a 90 kg hang power clean after his last on-ice practice with our team before leaving for the US.

Why am I telling you all this?

Since many strength coaches and hockey coaches read this newsletter, I wanted to address something significant today.

Being a coach, especially one working with teenagers, gives me an immense opportunity to influence the future of these young men.

Too often, us coaches become inundated with the technical aspect of coaching that we tend to forget our influence reaches way beyond that. Picking the right exercises, drills, rep and set schemes, perfecting our coaching cues...

I'm telling you none of that really matters at the end of the day.

Much more important is whether the athletes I work with will learn to view training as something fun that enriches their life, rather than a necessary evil they have to go through with because "Coach said so".

Will they grow to enjoy the process of lifting weights and continuous improvement? And will they keep up with these positive habits long into their adult lives?

Or will they resent everything about strength training, never setting foot in the gym out of their own will once they finish their athletic career?

A coach can have a huge impact on how the kids of today think, act, move twenty or thirty years from now.

In both the good and the bad.

It's something that's easy to overlook.

And it certainly took me a while to "get it".

Athletes won't remember you because of your awesome explanation of how the shoulder blades should move during a proper execution of a barbell row.

Or because of reminding them to eat their proteins at every meal.

Or any other reason why we pat ourselves on the back for a job well done.

They will remember you because you taught them principles for success in the weight room that carry over to success in life.

Setting goals.


Developing a strong work ethic.

The value of pushing yourself beyond your previous limits when things get hard.

Discovering you're more capable than you thought.

That you can achieve greatness when you set your mind and body to it.

And helping them build confidence in their own abilities in a way their parents and teachers at school likely never did.

Anyone involved with training young athletes should keep that in mind.

Only a couple of the young'uns I train will ever have a realistic shot at playing in the NHL.

A handful may make it to the pros.

What about the remaining 90%+?

Who knows?

The odds are stacked against them ever earning a dime playing hockey.

One way or the other, though...

I know the kids are alright.

Yunus Barisik

P.S. Discover my proven blueprint that turns hockey players from weaklings into studs by visiting:

When Showing Your Buck-Naked Rear at a Church Is Acceptable

This may sound kinda whackadoodle:

A small Roman Catholic church in Murtosa in Northern Portugal is the only Roman Catholic church where it is acceptable to drop your trousers so everyone in the church can see your naked rear end.

The reason?

The local saint, St. Gonçalo (a colorful 13th century priest), has a reputation for curing hemorrhoids.

All you have to do is show up at the church, show his statue the affected region, say a prayer and, according to the locals, the pain disappears.

That reminds me of all the hockey players who waltz into the gym without a well-thought-out plan.


Because praying to a holy spirit is the only possible way they could see any results out of working out like that.

Not so with my Next Level Hockey Training System.

I call it the "Saint Gonçalo of lifting".

It has a reputation for curing physical weakness.

All you have to do is show up at the gym, follow the workouts inside, and your weakness disappears.

Best part?

You don't even need to drop your pants.

Or say a prayer for it to work.

Details at:

Yunus Barisik

Can’t Truss It

The hip thrust may be the best lower body movement that places minimal stress on your spine.

It's easy to learn.

It lends itself well to progressive overloading.

And it can help build that nice, round bootyus assimus hot chicks can't stop staring at.

Several of my athletes can rep out 400+ pounds. And a couple females I train have passed the 300-pound mark.

It's also one of the most common exercises people do wrong.

They will literally hump the bar, feeling the movement in their quads, hamstrings and/or lower back - anywhere but their buttocks.

Since the glutes respond very well to a pump and prolonged time under tension for growth, this does nothing for your butt development. You want your glutes burning the same way your arms feel after a set of curls to get anything out of hip thrusts.

If you don't... then check out these tips:

* Tilt your pelvis back on the way up

If your pelvis is tilted forward, you won't be able to engage the glutes properly. There's also a good chance you'll feel the exercise in your lower back.

So imagine there's a string attached between your belly button and chest. Now, try to shorten the string while squeezing your glutes together as you push your hips up. That should do the trick.

* Think of pushing your heels through the floor

Pushing with the toes will engage the quads to a higher degree. Which we don't want.

Apply pressure through your heels. Welcome glute burn.

* Wrap a MiniBand below your knees and spread them out

Another way to get the glutes involved more.

A MiniBand wrapped around your legs activates the gluteus medius as it fights to resist the force of the band trying to push your knees inward.

This causes some massive pumps on the outer edge of the glutes.

For more athletic muscle building ​tips and tricks, go to:

Yunus Barisik

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