In these emails and my training articles, I always harp on the importance of the basics.

Lifting heavy.

Sleeping better.

Dialing in your diet.

And never hopping from one program to the next every three weeks.

Ya know, all the​ "unsexy​" stuff.

You see, too many hockey players get hung up on the minutiae of training, when they should focus on the stuff that actually matters.

Well, what really makes a difference in training?

I’m glad you asked.

Take this little trivia quiz comprising 11 questions and see if you can find the answers on your own…

1. Which exercise helps you gain full-body strength faster?

A) Deadlifts

B) Leg press

C) Bosu ball squats

D) Knitting

2. To get into great game shape, you will…

A) Run hill sprints

B) Jog 10 kilometers

C) Take a step class

D) Who has time to play sports?

3. What’s the best exercise for building upper body strength and muscle?

A) Weighted ring push-ups

B) Dumbbell flyes

C) Pec deck machine

D) Flexing your pecs in front of the mirror

4. Drinking plenty of ________ keeps you energetic and helps performance.

A) Water

B) Coke

C) Milk shakes

D) Jäger bombs

5. Which supplement should you take for improved gym performance?

A) Creatine monohydrate

B) Mass gainers

C) Diuretics

D) Whatever new supp they advertise in this month’s Muscle & Fitness magazine

6. You want to get faster and more explosive on the ice. You will…

A) Do power cleans

B) Do speed ladder drills for “quicker feet”

C) Squat in the Smith machine

D) Watch Usain Bolt highlights on Youtube

7. How many hours of sleep should you aim for each night?

A) 8-9

B) 5-6

C) 3-4

D) I’ll have time for sleep when I’m buried six feet under

8. Which of the following exercises has the greatest transference to the playing field?

A) Squats

B) Leg extensions

C) Calf raises

D) Riding a bicycle

9. What’s the best food for getting leaner?

A) Steak and salad

B) Big Macs

C) Chocolate cake

D) Skipping meals

10. Which training tool will build serious real-world strength outside of the gym?

A) Gymnastic rings

B) Therabands

C) Stability ball

D) Vibrating ab belt

11. What will help your progress in the gym the most?

A) Setting new PR’s as often as possible

B) Sniffing ammonia before a heavy set

C) Buying fashionable exercise clothing

D) Following Jay Cutler’s contest prep training program

It really doesn’t take a genius to get awesome results in the weight room.

If you picked A) on most questions you’re on the right path. Don’t veer off that and good things will happen.

Deadlifts.

Sprints.

Water.

Training for increased power.

Quality sleep.

Protein and fresh vegetables.

Advanced bodyweight movements.

Adding weight to the bar and getting stronger.

Do lots of those and watch your strength, body composition and athleticism improve more than you ever thought possible.

But you don’t need me to tell you so.

Because you already knew that.

Now you just have to do it.

Here’s where to start:

http://www.NextLevelHockeyTraining.com

Yunus Barisik