Dan
@DansTraining
Strength & Conditioning Coach. Online / In-Person: Coaching, Programming, Training Professional
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.@Metallica are back and bringing their #M72WorldTour with @pantera & @MammothWVH on Friday, November 10 & @FFDP & @ICENINEKILLS on November 12 TWO NIGHTS, TWO DIFFERENT SETS, NO REPEAT WEEKEND! Get more info here.
You can train to make improvements towards your goal. OR You can do “cool” random workouts. Not both. #Fitness #Performance #Training #Goal #Specific #SAIDprimciple
Simple grocery list to help fuel training & sports performance: -steak / ground beef -salmon -eggs -rice -sweet potatoes -quick oats -apples -mixed berries (frozen for shakes) -Greek yogurt -frozen or fresh green vegetables -sea salt to add to foods
I’ve met with lots of potential clients who have said: “I’m just trying to get in shape before I hire a trainer / coach.” Success secret: flip that thought process… “Hire a coach / trainer to learn how to get in shape.” Action leads to more action.
Protein. Eat some every time you eat. #protein #muscle #nutrition #food
“OMG bro, you pay what for a coach?” What is the value of a coach? -a coach helps set proper expectations for your goal -a coach can see the potential that you can’t -a coach helps you modify things when needed
“Hey Coach. I train and practice 6 days per week. Strength every morning, mobility at lunch, and skates at night. What routine should I do on day 7 to get better?” Sleep Watch Movies Eat 5-6x Hang with family / friends Relax You’ll be more ready to go with a day off.
“Coach, how do I know what training & nutrition program is right for me?” -Is it sustainable for: - 1-30 days? or - 1-30 years? Choose the one you’ll be more likely to stick to over a long period of time. Work with qualified professionals and make smart edits along the way.
Athletes, make sure you’re following a training program. Program = weeks / months of training designed to get you to your goal. There will be planned peaks & valleys. Doing random workouts are like refusing to get out the GPS when you’re lost. Program to progress!
What’s our off-season hockey training split at Omnevo Performance? Young athletes (14-18): 2-3x per week, total body Junior, College, Pro (18-40): 3-5x per week, 2-3 total body lift + speed , 1-2 conditioning + mobility Ice touches? Anywhere from 1-5 depending on age/level
Athletes focused on getting faster: Balance the ratio of: -running / sprint workouts -running your mouth Get 2-3 speed sessions a week and only talk if you can back if up 👏
Trying to get faster / stronger? Simple split next offszn: Day 1: Short Distance Speed / Full Body Lift Day 2: Medium Distance Speed / Full Body Lift Day 3: Longer Distance (tempo run) / Full Body Lift Do mobility & low intensity cardio between each of those sessions.
Are you “Athlete A” or “Athlete B”? Athlete A: tells the world what they’re “going to do” day in and day out. Social media is your best sport. Athlete B: is too busy doing the daily work and just shows everyone what they’re “going to do”. #signal #noise #winninghabits
“Coach, should I be having protein shakes everyday?” Your call. Protein powder is a supplement for protein you aren’t getting in from regular food. If you’re in a pinch, grab a shake. If you can eat food, eat food. A 2 scoops shake and a piece of fruit post workout is 💰
“Busy”Athlete Nutrition Tip: Cook once but make 3 servings. Eat 1 of those servings. Box up 2 and take them with you for your day. Film it and call yourself a meal prep expert. 👏😊
HS / College Athlete needing to gain weight? 3 + 3 Method 3 meals (serving of protein, carbs, fat) 3 higher calorie snacks: -thick PB & J’s -trail mix -smoothie (protein powder & 2-3 fruits & scoop of peanut butter) +1 large pizza weekly after leg training
Trying to get more out of your training? Put your phone down. Shut up. Your 10 minute rest period is not necessary. Focus on you. Give so much effort you can’t think about anything else. Repeat for all sets of all exercises. When training is done, move on.
Athlete? Lift weights 2-3x per week. All year. For 4-8 years. Check that box. #consistency
Athlete? Don’t avoid carbs or fats. You need energy for training and games. Sprint away from diet preachers.
United States Trends
- 1. Ryan Garcia N/A
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- 3. Haney N/A
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- 5. Rondale Moore N/A
- 6. #UFCHouston N/A
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- 8. #Toonami N/A
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