Stoopid Simple Periodization Trick For Getting Strong, Fast

Did I ever tell you about a stupid simple periodization method used by some of the best hockey players on the planet?

I picked it up from the strength and conditioning consultant of the New York Rangers a few years back.

He in turn learned it from his mentor - a famous Canadian strength coach - who trained guys like Hart Trophy winner Chris Pronger, "Rocket" Richard Trophy winner Keith Tkachuk and Stanley Cup champ Doug Weight back in the late 90's.

Periodization for athletes is a hot topic today. And if you've done any reading on the topic online, you can't help but have heard all the big, confusing words thrown around like empty promises at a Republican rally:

* Linear periodization

* Concurrent periodization

* Conjugate periodization

Much of the textbook information out there on training periodization originates from Eastern Europe and is aimed at track and field athletes who may have one, two, three major competitions, tops, during a calendar year.

These athletes attempt to peak at just the right time for a Diamond League competition, the World Championships, or the Olympics.

Which simply isn't practical for a hockey player who needs to be on top of his game for months on end during the regular season and the playoffs.

Thus, such complicated periodization models are of no use to us.

Don't ye worry, jefe...

I reveal how to benefit from one of the simplest, yet most effective ways to organize your training efforts for infinite strength and performance gains in my Next Level Hockey Training 2.0 program.

(On page 25 of the Main Manual, to be exact)

Hit the jump here to get your hot lil' hands on this stoopid simple - but potentially life-changing - info today:

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This Message Will Self-Destruct in 5 Seconds

Tom Cruise is one wacky mofo - if all those rumors floating around are anything to go by.

But the dude can act.

And no role suits him better than badass Ethan Hunt in the Mission: Impossible series.

Unlike most male star actors, Cruise deserves my mad respect for doing his own movie stunts.

Like climbing up the side of the Burj Khalifa - the world's tallest skyscraper - in Ghost Protocol.

Or hanging off the side of an Airbus A400M in Rogue Nation.

Or that famous rock climbing scene shot at Deadhorse Point in Utah at the beginning of Mission Impossible: II.

Cracked ribs, torn shoulder, broken ankle... all injuries Cruise has experienced while filming on set. And had things turned more ​sour for him, he could have died on several occasions.

Insisting on doing his own stunts sure makes it sound like Cruise has got a rather peculiar death wish...

In order to maintain his lean, youthful body and stay in shape for the grueling action scenes, Cruise does different activities every day of the week - such as:

* Hiking

* Jogging

* Rock climbing

* Sea kayaking

* Swimming

* Weight training

Closing in on 60 years of age, Cruise shows no signs of slowing down. He hits the gym six days per week and eats a clean diet.

I find this a welcome change in a day and age where lots of guys believe their best days are long gone by 35.

And how getting stronger and leaner s​eems like Mission Impossible beyond that.

But Tom Cruise is living proof, on and off the screen, what smart training and eating habits can do for your body and performance well into "old" age.

Your mission, should you choose to accept it, awaits here:

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Why Casinos in Las Vegas Have No Clocks

Have you ever visited the casinos in Las Vegas, Macau or Monaco?

Or maybe you've ​experienced some of that ​glamorous ​high roller​ lifestyle on display in Las Vegas from the comfort of your own couch by watching the TV show with the same name starring Josh Duhamel and James Caan?

In any case, you might have noticed most casinos don't have clocks.


It's a ploy designed to help you to forget the time and stay in the casino longer.

The longer you are in the casino, the more chance they have of winning some money off you. They want you to just lose yourself at the slot machines or roulette wheel for hours. Or until you've maxed out your credit card.

How do you beat them at their own game?

By wearing a watch. Set a time limit (an alarm would be even better) for your gambling session. Once that thing goes off, cash in your remaining chips, then head for the exit.

Which is great advice for the gym as well.

Optimally, your training sessions wouldn't last much longer than an hour.

Counting from your first work set of the day, you should be done within 60-75 minutes. Once you inch close to or pass the 90-minute mark, you'll be physically and mentally fatigued to the point where your level of effort drops like baggy pants on a street thug.

Any extra work done beyond that point will not make you stronger. Only put deeper into a recovery hole.

So keep a close eye on the clock. Just like you should when touring the casinos in Las Vegas.

For workouts you can complete in an hour, go to:

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The Good Girl Who Blew My Groin Pain Away

Sometime back in 2011 or 2012 when I was still heavily influenced by powerlifting training and entertained thoughts of doing a meet, I injured my left groin.

There were no warning signs.

No bad lifting technique involved.

No super heavy squats where I could have tweaked it coming out of the hole.

All I know is one day, groin pain just appeared out of the blue. And what a persistent little bugger that turned out to be.

At first, I tried to ignore it and continued putting in work at the squat rack like it was nothing.

Soon the pain became so unbearable that even squatting down with a wooden broomstick felt as if someone had taken an extreme dislike to my groin area, then stabbed the F out of it.

I figured that wasn't normal. So I started looking for a way to rid myself of the pain. After trying out a few different things, I found a way to do that.

So what was the solution?

The good girl machine.

You know, the machine where you sit down and close your legs together.

Yes, the one 50+ overweight women use to "tone" their thighs or whatever. No self-respecting man should ever be seen on that thingamajig.

Except when you're trying to rehab or prevent future ​groin strains​.

Then the good girl machine works like gangbusters.

I'd finish every workout with 4 sets of 20 reps, going up in weight a bit each time. But I wouldn't mindlessly bang out rep after rep like you see peeps do all day long.

No, sir.

I'd take three seconds to open my legs, close them, and hold that position for a second, fully engaging my groin musculature both on the concentric as well as the eccentric.

Within a few weeks, the pain disappeared and I could squat again - no problemo.

Why am I telling you this?

I've said this before but NHL teams lose an average of 25+ man-games per team each season due to groin injuries.

Many of those injuries could be prevented with smart prehab activities.

No, not by stretching, which beaucoup athletes and trainers overdo.

(Stretching could actually make things even worse)

But by strengthening key areas of the hip.

​In many cases, muscles get pulled or strained because they're not strong enough in that range of motion. Another big contributing factor to injury are muscular imbalances.

Take, for example, the adductors. Research has shown that athletes whose adductors possess less than 80% of the strength compared to their abductors are 17 times more likely to suffer an adductor strain.

17 times!

Now you know why stretching alone is very ineffective against hip injuries.

But fret ye not.

The Hip Strong routine in my Bulletproof Hockey Hips program shows you 10 great exercises to strengthen your hip musculature and fix muscular imbalances.

All you need is minimal equipment - such as a MiniBand and Valslides, you can buy both on Amazon for a few bucks - and 10 minutes of your time.

When you combine these prehab exercises with weighted single-leg movements like split squats and reverse lunges (which you ARE already doing, aren't you?), you practically bulletproof your hips against groin injuries.

Am I saying you will never, ever experience one when following my system?

No. There are no guarantees like that in life and sports. Anyone who would claim such a thing is either a liar or a fool (or both).

What I'm saying, however, is that with the tips and tactics you learn in Bulletproof Hockey Hips, you will significantly reduce the risk of incurring a hip injury.

These are the exact same strategies I have used to keep my hips healthy ever since that weird groin scare back in 2011-2012.

And, ​they have kept my hockey players off the injured reserve list in a sport where hip injuries plague a ton of players, from beer leaguers to the pros.

Here's where to ​discover them, while you still can:


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Why Your First Step Quickness Sucks

"I'm fast once I get going but my first couple of steps are slow."

I hear hockey players say those words all the time. So let's stay on this topic for a minute.

Why does your first step quickness suck?

In all likelihood you're simply not strong enough.

And, specifically, you're not strong enough moving your body weight from a dead stop position (a.k.a. you lack "starting strength").

However, this quality can be trained and developed off the ice. A few exercises that are perfect for improving starting strength:

* Pause squats

* Box squats

(Not a squat to box, but a box squat with a pause at the bottom)

* Squats off pins

* Trap bar deadlifts

* Conventional and sumo deadlifts

(Either off the floor if you can do them, or off blocks)

What do all the above exercises have in common?

You need to overcome inertia at the beginning to get the weights moving.

Think about it:

When you do regular barbell squats, you can take advantage of something called the stretch reflex (elastic energy stored in your muscles during the eccentric part of the movement) to assist you on the way up.

By adding a pause, however, you greatly diminish contribution from the stretch reflex, thus making the lift harder. That's because you initiate the concentric part from a dead start.

Same with the deadlift... the bar is lying there on the floor, and you gotta pick it up from a total standstill.

These five exercises listed can contribute to more powerful first steps probably better than any other barbell or dumbbell movement out there.

I've found that my strongest and fastest athletes are generally close to a 2x BW box squat and 2.5x BW trap bar deadlift.

Some may be slightly below and some above those numbers - like one of my U20 players who has hit 500 pounds on the trap bar deadlift at a body weight of 165 pounds, making it a 3x BW lift - but they work well as a guideline.

So if you're hitting those numbers already, strength likely ain't the issue for your lack of first step quickness. You'd get more out of sprint and jump training to boost your speed.

If not... then you've got some work ahead to bring your strength up.

This program will show you how:

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Hockey Injuries on the Rise – Doctors Worried

Unfortunately, this email​'s subject line is true.

The other day, I read a research study reviewing hockey injuries in the NCAA over a 7-year period.

Groin injuries and concussions were the two most frequent injuries, followed by damage to the upper extremity, shoulders and knees.

That’s no joke, chief.

Especially the increased incidence of concussions has got medical professionals worried about the health and longevity of hockey players -- not just as athletes, but as citizens too.

Research has shown that even head trauma that many athletes shrug off as ​"mild impact​" can impair the brain and a more severe case of concussion may become life-threatening.

And apparently, injury rates are steadily rising every year.

Scary, isn​'t it?

If this trend continues, it could be disastrous.

While concussions along with upper extremity, shoulder and knee injuries largely happen due to the high-speed, heavy-collision nature of the game, a big number of common hip and groin injuries occur when there’s little to no contact with an opponent.

And they can largely be avoided via proper off-ice training.

The researchers state that:

​”Groin injuries, however, are directly related to off-ice and off-season conditioning programs. These injuries can be mostly prevented by off-ice programs enacted before the season starts.

Most professional teams now implement some type of program to decrease these injuries.​”

​So, mi amigo…

What are you waiting for?

Follow what the pros do and bullet-proof your body against nasty injuries at:

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Real-Life RoboCop

"Are you Alex Murphy?"


"Are you human?"


"You are simply a machine."

"I am... a machine."


Growing up, one of my favorite movies was the 1987 edition of RoboCop.

In a dystopic and crime-ridden Detroit (how fitting!), officer Alex Murphy is murdered by a gang of criminals and subsequently revived as a superhuman cyborg law enforcer known as RoboCop.

As a kid mesmerized with the movie, I'd often ponder how cool it would be to have a badass robot put bad guys behind bars in real life?

Turns out we're already there 30 years later.

The world's first operational robot police officer was recently launched in Dubai, with the aim that they will make up a quarter of the city's po-po force by 2030.

I wonder if the Dubai RoboCop also had a minor glitch of ​firing rounds and rounds of ammo ​into some hapless assistant when it was first introduced at a board meeting?

(One of the most memorable scenes in the original movie when the enormous robot police officer ED-209, an early RoboCop prototype, malfunctions and annihilates Mr. Kinney)

Speaking of machines, you'll hear all these "functional trainers" dissing the use of machines in the gym.

Now, if we're talking about pumping away on the leg extension or pec deck machine, then I agree. Zero carryover onto the playing field.

However, some machines do offer benefits that your regular barbells and dumbbells don't.

Like the cable stack. We use it mainly for rows and anti-rotational core movements after our heavier lifts.

For a workout plan combining free weights and machines for fast results, visit:

Yunus Barisik

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