News & Updates
July 13, 2015
- Getting started saving, even if it’s a very small amount
- Improve your credit score
- Automating your finances
- Choosing boring, time tested, low cost index funds
- Playing a short bench early in the season as a coach
- Starting plyometric and olympic lifting before an athlete has basic movement skills mastered
- Getting the best latest piece of equipment or gimmick rather than working on the foundations of skill
- Early specialization in sports
- Do not always provide immediate improvements, but always lead to massive improvement on a slightly longer timeline. Overall, they lead to a faster improvement if you choose to look at a larger time scale.
- Focus on the most important variables that contribute to disproportionate results. In the end, focusing on more attention on less variables leads to a larger and faster improvement.
July 7, 2015
- Hill sprints
- Lifting Weights
- Olympic Lifting
- AMRAP Powercleans (or equally ridiculous physical challenge)
- Agility Ladders
But if we’re serious about getting you a faster step, faster, then we need to RESPECT THE PROGRESSIONS FOR SKATING SPEED DEVELOPMENT. Respecting the progressions will speed your development more than going for “quick wins”, “doing more”, and “doing what everyone else is doing”.
June 26, 2015
I’ve poured all my knowledge into a simple, 8-week, online, video training system, which I’m pleased to announce is online now!
Would a faster first step, acceleration and top speed help your game? Of course it will! But how are you going to do that?
“I train with a trainer”
“I already have a workout plan”
“I do sprints and plyometrics”
Of course you do. You’re dedicated to improving your game and that’s why you’re here: to see if I can win your trust and actually make you faster.
I’m not going to tell you to: Train more, Lift more, Sprint more, or do more drills. Not because those things aren’t important, but because the secret to speed is hidden in the TECHNIQUE used by the fastest skaters. That is the resource that you’re missing, and that’s why you’re here.
If the following describes you, then this program won’t help, Sorry.
- You do not pay attention to detail with your off-ice development
- You are not motivated to improve your game
But if some of these other things describe you, then reading on could turboboost your training:
- You work really hard in your training sessions, but you aren’t improving as fast as you think you should
- You’ve been told that you have a weak core
- You’re just starting to train off-ice for hockey
- You suspect that by improving your technique, your workouts would make a bigger difference on the ice
- You appreciate attention to detail
- You are highly motivated to improve yourself
So, more is more? No. Not when you have faulty technique.
Speed starts with technique. We all know how important technique is for your golf swing. Would you do bench press to improve your golf swing if you had horrible swing technique? Of course not! You’d see a pro to fix your technique first, and then add strength and power through other exercises. So why would you do MORE and WORK HARDER to improve your skating speed, when you could improve your technique first.
Think Different. Everyone else is skating more, doing many drills. No one is working on the basics of technique. If you’re happy with the same results that everyone else is getting, then do the same things they’re doing. If you’re ready to stand out, then you need to find another way.
Skating is a skill that requires technique first. Once you have the foundation of excellent technique then different exercises and drills can help your skating speed. But if you don’t have good technique, it’s like building a house on a shaky foundation.
I share the secrets of developing effective skating technique in just 10-15 minutes of exercises per day. THIS CAN BE EASILY ADDED TO OR BLENDED WITH YOUR WORKOUT, or done throughout the day: it’s up to you!
If you’re tired of working so hard to only get small improvements, its time to work smarter. Working hard AND working smart is the turboboost you need to stay ahead of your competition. I’ll teach you how to work smart with this 8 Week Skating Speed Development Program, so that your hard work goes further.
Jason Yee , Train 2.0
June 3, 2015
- “Bend your knees” is not an effective cue to teach an effective skating stride. It may cause a skater to emphasize knee bend over hip hinge. Hip hinge is a primary consideration for skating speed, power and balance, and knee bend is a secondary consideration.
- Too deep of knee flexion leads to suboptimal force production angles
- Too deep of knee flexion leads to less balance and control while skating dynamically
- Learning to Hip Hinge is crucial for skaters
- Applying the Hip Hinge to the skating stride will result in more speed, balance, puck control and improved shooting
- Do not eliminate knee bend. Rather experiment with different levels to see what works for you. More knee bend is not better!
P.S. If you liked this article because it was different than most Drone Coach advice, and you’d like to get to work on becoming a Hockey Wizard, then click here to check out the benefits of becoming a Train 2.0 Member.
May 29, 2015
Here are some thoughts and links for the weekend to consider.
Effort applied over time (work) is something that Dan Millman (author of the Way of the Peaceful Warrior) extols in this podcast. So it had me thinking about ways that I do little things that add up over time. What little things can I add or change to make a big difference over time? Here are the resources I found, and here’s what popped into my head.
Maker’s Schedule, Manager’s Schedule by Paul Graham
The idea that the Maker, or the creative can have their creativity completely compromised if they have to adhere to a manager’s schedule. The manager’s schedule includes the idea of meetings, hourly scheduling and pragmatic planning. The maker, when faced with mid day meetings will avoid starting hard or ambitious projects if they know they have an impending meeting. On the other hand, when the maker is left unperturbed for an entire day, they are more likely to start projects that are difficult or ambitious. This blog post and research came from purposefully putting myself on the maker’s schedule. I removed myself from my normal day to day routine, and as such my mind expanded and asked questions like it rarely does when I know I have a group I need to train later in the day.
10 Most Common Words to Avoid by Tim Ferriss
I wanted to write an article on this a while back, but then I realized Tim already did it for me. I believe that speaking precisely requires precise thought. When thought is precise, rather than vague, goals and objectives can be clearly defined and more easily met. Two words to add to the list (inspired by Jeff Compton…and Laird Hamilton) are “try” and “can’t”. Tim’s words to avoid are vague and inspire judgment. Using the word “try” gives the user subconscious permission to fail at whatever they’re doing. Using the term “I haven’t yet” instead of “can’t” implies that effort and practice are required to achieve something, rather than it being impossible to achieve.
Ask Why Three Times by Jason Zook
To get to the root of difficult question, ask why three times. I find that athletes we train, and those we don’t, make decisions without much thought. They do so based on superficial variables; on how things seem rather than how they are. Many athletes will turn aside training opportunities with reasons like “I don’t have enough time”, “it’s too expensive”, or “I have schoolwork”. Asking why three times as described in the article may help to uncover the root of why someone is passing up opportunities and what they can do to instead take advantage of them. It also allows athletes to consider how they are spending their time.
I always wonder about athletes, or people, who seemingly put in close to no effort with their training, but still have excellent cardiovascular endurance. I think part of it has to do with early training stimulus (sensitive period for cardio training), and genetics. But I also think it has something to do with lifestyle. As a rational S&C coach, my goal would be to control what I can control. And I could mostly control the work done by my athletes while they are under my supervision. But if the other 23 hours of the day, the athlete is engaged in counterproductive activities to their training, even the best designed program is useless. Obviously, strength & conditioning coaches then encourage their athletes to engage in optimal lifestyle choices such as getting enough sleep, eating well, etc.. What if coaches could also get athletes to improve their athletes’ cardiovascular training by adding a lifestyle cardiovascular component. i.e. meditative/refreshing jogs with natural sprints (Fartlek/Bruce Lee style), encourage thinking of manual labor positively, and do more low intensity exercise. Since I’ve stopped doing manual labor as my primary means of income like I did when I was younger, I am on the lookout for more ways to add methods of improving my cardiovascular fitness by adding lifestyle components, not included in my training. For example, Bruce Lee would explore a new city with a light jog first thing upon getting to that city. What habits could I set for myself like this? What habits could I suggest for my athletes?
Complaining and Blaming
The idea that complaining and blaming was destructive to our mental health was something I accepted. But after watching the video linked above, what stood out to me, was that when someone blames/complains, they are using up energy that should be used to hold the person/situation you are complaining/blaming accountable. Essentially, by complaining, you are making the situation worse for yourself psychologically, and also pragmatically because you don’t have as much energy to address the problem. Interesting thoughts.
May 8, 2015
Yesterday, I volunteered at my old high school to instruct some PE classes. Then I went to the gym and instructed our elite hockey players.
In both situations, I found myself explaining the same thing: cardio and interval training does not improve strength & power.
I found this odd. In my mind, it is ridiculously obvious that fatiguing your body is not the best way to increase speed and power. But obviously there is a disconnect between what I think is obvious, and what a younger generation thinks is obvious. This post is to address that disconnect:
In my mind, I have constructed a logic chain on how to develop strength and power that looks something like this:
- Teach athletes to move with proper movement patterns. These proper movement patterns should:
- Use the muscles as they are designed to be used: Hips – Movement, Core Musculature – Stability
- Teach the athlete to be able to handle more load with proper movement patterns
- Teach athletes to move loads at higher speed, maintaining correct movement patterns
- Develop an athlete’s capacity to handle high loads, at high speed, while under fatigue
I find that athletes and parents associate fatigue, intensity and volume with workout value. Here’s the thing: anybody who can yell at athletes is capable of making people fatigued and sweaty. And yes, there is a chance that said person is going to develop the strength and power of their athlete. If they are really lucky, they’ll inherit an athlete with great movement mechanics and great work capacity, and that athlete will respond to that training, and will then go on to do well in fitness testing…thus “proving” the efficacy of the fatiguing, high intensity workout. The huge problem with this (and I know, because I’ve previously been the coach to prescribe high-intensity, fatiguing workout after high-intensity, fatiguing workout), is that the players who don’t move well and are not able to adapt to the increased workload, well, they get left behind. They just “aren’t working as hard as those other guys”.
If we go back and look at point #1 (Teach athletes to move with proper movement patterns), there is a new challenge for coaches with today’s athletes. I have noticed that there are less and less multi-sport, natural athletes. As a result, I’m inheriting athletes who might be excellent hockey players, but lack BASIC HUMAN MOVEMENT. The main problems I see with young hockey players is that their hips are so tight, that they have to use their knees and spine to generate their movement. Of course, the hips are capable of generating much more power than both the knee joint and the spinal muscles combined, so players with tight hips are leaving a lot of strength and power generation on the table if they are not correctly moving their hips. And simply put, we cannot train the athletes to properly move their hips if they do not have the mobility to do so.
Someone might tell me that by doing squats, deadlifts and lunges you can fix this problem. I’d agree, but only if the athletes are doing squats, deadlifts and lunges like they are meant to be performed by the body. Again, the tight hips often prevent squats, deadlifts and lunges from being performed properly, so the body learns and reinforces sloppy movement mechanics. Under fatigue, this problem gets even worse because the body is already not using its most effective and efficient muscles, so now those muscles start failing and recruiting even less effective and efficient muscles.
For me, I cannot, in any sort of good faith condone or prescribe consistent workouts that do not first address movement quality. I believe it would be negligent of me to do so. Of course, I believe that athletes should still be placed in challenging and fatiguing situations to prepare them for camps. But this type of work should be done with conscious attention towards minimizing risk, and it does not need to be done all the time. Furthermore, I of course believe in developing a high aerobic and anaerobic capacity in our athletes, but there are more effective ways of improving that specific capacity than running them into the ground every day.
Measurement and Value
Like I mentioned, fatigue is often associated with the value of a workout. Let’s please change that.
I can understand that void of any other metric, valuing a workout by the amount of fatigue it generates is a very reasonable thing to do. And I can also imagine that if a trainer is not actually wanting to put a lot of thought into how their workouts make on ice contributions, then they’ll want you to think that fatigue is a useful value measuring stick.
What metrics actually matter? Some will say that a strength and conditioning coach should only worry about the fitness variables they can effect. So they will tell you they have improved the athlete if they improved their squat weight, their bench weight, their clean weight, their broad jump, and some measure of aerobic capacity. Others use those metrics as well, but also consider their role to be to help the athlete in their sport. They may take a bit of emphasis off of the bench, squat, clean, jump and VO2, and spend a bit more time and effort trying to translate or transfer the skills to the sport.
I fall into the second camp. But, not radically so. I believe that improvements in athletic movement principles (needed for hockey) will manifest themselves in improved lifts, jumps, sprints, and aerobic tests. Therefore, those tests may provide an indicator as a proxy for improved sport performance. The reason that I fall into the second camp is because I am in (what I think is) a fairly unique position of having almost amassed my 10,000 coaching hours (I’ve been coaching for about the last 9 years consistently) and also having amassed my 10,000 hockey playing hours, meanwhile I’ve studied Kinesiology. Because I am also continuing to play while doing all this, I’d say that I am very in touch with the process of what it takes to get better. I’ve made committed almost every mistake by enthusiastically following every person who has a claim that they can help improve my game. I have ruthlessly thrown aside any and every method that does not provide immediate and lasting results. I’m also 100% in touch with the demands of the athlete, and the psychology of the athlete. So I remember the days when I crushed a fatiguing workout, went to the farm to work and pushed a lawn mower and carried a weed whacker and didn’t have time or energy to develop my skills. I remember dropping 400lbs on my back in a back squat with incorrectly adjusted spot arms and no spotter. I remember lunging around my backyard with a friend (who never worked out with me again), for 2 hours, and then not being able to walk for a week (my mom literally carried me up and down the stairs…embarrassing for a 12 year old).
After almost 20 years of hockey, I’ve realized that the most valuable physical skills I learned were actually very different than what a strength & conditioning coach might suggest. They are:
- Not to tense up in pressure situations.
- Not to “try” too hard. Give 100% intensity instead.
- Not to tense muscles that are not immediately involved in performing the skill.
- Generate and receive contact through the core.
- Learn to generate elasticity through the core on shots and passes.
- Don’t bend your knees too much, use your hips to generate power.
- Under fatigue, stay calm, breathe deeply.
- Correct posture (shoulders, pelvic alignment, ribcage alignment) matters as much to physical performance as it does to psychological performance.
All of these things are movement quality related. They were sprinkled throughout my career, with many of them only coming into crystal clear focus very recently. Disappointing, then, that all the fatiguing workouts I did never taught me those things. Some I learned when I used to play the violin, others I learned through martial arts, golf and soccer. A few teammates have given me pointers on others. The rest I learned by researching information from the best minds in sports and strength and conditioning.
Of course, I’m now also blessed with great aerobic capacity, strength and power. While these occurred as a result of my training, I still believe that my training was NOT the most efficient way of improving all of those things. For example, I learned that I didn’t actually need to lift as much volume as I thought I did. I also wish I had adopted a different running style when I was back racing, as that would have made running so much more enjoyable. In any case, all of this was a valuable learning experience because I can now do a lot more with a lot less time and energy.
So what are we doing this summer? We are trying to boil down 20 years of my enthusiastic pursuit of excellence through training…into one summer. We are drawing the straightest line through the sand. I’m hoping it can help everyone we are training get better faster.
If you liked this article because it was different than most Drone Coach advice, and you’d like to get to work on becoming a Hockey Wizard, then click here to check out the benefits of becoming a Train 2.0 Member.
April 18, 2015
One pattern that has stood out to me recently is related to the idea of movement quality. The term gets thrown around a lot, but how exactly is “movement quality” exploited by expert performers? How can a skills coach teach better skills? How can a strength and conditioning coach have gym “movement quality” transfer to performance?
One answer is: teach the “proximal to distal gradient”
WTF is the “proximal to distal gradient”?
March 12, 2015
This article is about how I got 400% better at golf in 2 hours.
It’s also about “sequencing”, and why sequencing can hack your learning rate.
In previous articles, I’ve already outlined that the most important variable for success is your RATE of improvement, and that the best coaches give feedback on HOW, not just WHAT. Sequencing is a powerful tool to increase your RATE of your improvement, and also for coaches who are concerned with coaching the “how”.
December 2, 2014
The purpose of this blog is to get unfiltered, beyond the basics, REAL information to younger players who can make use of it. It was with this in mind that I’ve asked various teammates, past and present, to write some guest blog posts for me. As a young player, I constructed my knowledge of what a hockey career looks like from stories. Unfortunately, I didn’t really have access to stories of players going into college when I was PeeWee, because I didn’t know anyone doing that. If you don’t have a personal connection with someone at a different part of their hockey career than you, you really only have access to the stories your teammates tell you. I’m happy that there are more articles coming out online that provide younger players and less experienced parents with information and stories that can inform their path.
It is kind of daunting to throw your ideas out onto the world wide web for all to see and appraise, so I haven’t had any takers on the guest post, until now…
Enter Ilan Cumberbirch:
Ilan, Cumby, Cumbario, is a close friend of mine and was my teammate at UBC for my first three years as a Thunderbird. He is known for his humour, big personality, and big heart…oh and probably his hair. He has written a post on how to LIVE your hockey career. Ilan is on a similar path to my own in that he is pursuing, what for most, appears to be an unclear career path as a hockey/strength and conditioning coach. Ilan is smart, graduating from UBC with a B.Sc in Kinesiology. What I like about this post is that it incorporates stories of his own struggles and uses it to suggest solid advice to players at any point of their career. It’s also impressive that he is able to expose himself with confidence and candor, while maintaining his humour and charm.
Thanks to Ilan, Enjoy!
LIVE your Hockey Career
I am currently sitting at my living room table in Geleen, Netherlands, listening to a Tim Ferris podcast, baking a sweet potatoe for my pregame meal, and contemplating how to begin my first ever blog post.
I’ve been toying with this since Jason asked me a couple weeks ago, contemplating how to approach it, from what perspective will be most relative for the reader, and how my life in hockey can be of some sort of literary stimulation and (hopefully) entertainment to you the reader…. Much like my hockey career; I’m diving in head first, unknowing what the outcome may be or how it will conclude.
My position in the game of hockey has been relatively diverse. Since the age of 5 I have been a student of the game, being taught by some of the most knowledgeable, and arguably some of the least knoweldgeable “teachers” of the game. I played my minor hockey for the Vancouver Thunderbirds Minor Hockey Association (VTMHA), which at the time was not known for being a hockey powerhouse by any means. Garnering the majority of their players from the west side of Vancouver, to most, hockey was considered a recreational activity to be played until it was time to “grow up” “get serious” and pursue some form of high eduation. Having said that, I grew up with a relatively unique demographic of kids, many of whom I’m still good friends with today, many of whom are highly successful individuals in worlds far removed from hockey.