Preds Fitness with David Good
Thursday, 08.20.2009 / 9:06 AM CT / Fan Zone
By Nashville Predators
Predators Strength and Conditioning Coach David Good provides players with guidance in all things health and fitness. He is entering his fifth season as the Strength and Conditioning Coach of the Nashville Predators. He joined the Predators in July of 2004 and is responsible for preparing and supervising workout programs for all players in the Predators system. For more on David, click here.
David is now extending his knowledge to you, the fan, right here in this Preds Fitness Blog. He will cover a variety of topics from eating healthy to workout tips. Check back regularly for updates.
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Hi again. Training camp is right around the corner and the anticipation around the room is growing. We are all ready to get this season going. With all of us trying to sneak in our last few rounds of golf, it made me think that a good topic to discuss would be hydration. With the type of weather we have here in Nashville, hydration during the summer months is crucial, especially if you are going to be active outdoors. Weather you are out on the lake, on the golf course, or working in the yard, you must be certain you are properly hydrated.
The first thing to consider is pre-hydration. Consuming fluids before you go outside will slow the dehydration process and keep you more active for longer periods of time. Next, you must consistently drink while you are outside. If you wait until you feel thirsty, you are already dehydrated.
If you want to get very specific about the situation, you should weigh yourself before and after being outside. The amount of weight you lose is the amount of fluid you need to consume to rehydrate. For example, if you lose 5 pounds, you need to have 5, 16 ounce bottles of water within 3 hours to properly rehydrate (1, 16 ounce bottle for every pound of body weight lost).
Another important thing to think about is WHAT you are drinking. Hydration should be done with water or sport drinks. Pop, alcohol, and caffeine drinks (coffee, tea, energy drinks) are not good for hydration. Many of them will actually speed up the dehydration process. Water is generally fine, but sport drinks with electrolytes in them will facilitate better pre/re-hydration.
So there you go. Enjoy the rest of the summer andI hope to see everyone at the rink.
Hi again everyone. Things are starting to pick up around here as more players arrive back in town every week. Conditioning skates have begun and things are looking good. This week I’d like to talk about training at home or training with limited space and equipment. As I’ve said before, I am a big proponent of exercises that are both physiologically and time efficient. Multi-joint, multi-planar movements are always going to be the biggest bang for your buck. Many of these movements can be done with limited time, space, and equipment.
Body weight movements are always the first place to begin. Push-ups, pull-ups, squats, crunches, sit-ups, planks, and jumping can all be structured into an effective and intense workout routine. Since most of these movements are multi-joint, you are working more than one muscle group at a time and, therefore, are being as efficient as possible.
Purchasing small pieces of equipment can take your body weight routines to the next level of intensity. Jump ropes, small dumbbells, balance boards, elastic bands, physio-balls, and medicine balls are all relatively inexpensive, take up minimal space, and are very portable. Introducing kettlebells into your workouts is a great way to increase the intensity to maximum levels while still keeping everything relatively inexpensive, compact, and portable.
Please keep in mind that you need to consult with your doctor before beginning any training routine. I hope these suggestions spark a few of you to become more active and healthful. Keep the questions coming in and I’ll speak with you all soon.
This week I will be answering more of your submitted questions.
What exercise would you consider the best to create lean but strong muscles in your arms/legs?
For legs, squats, squats, and more squats. They aren’t called the king of all exercises for nothing. For arms, I recommend pull-ups and push-ups. That may sound like a back and chest movement respectively, but the muscles in your arms and shoulders are big secondary movers for those exercises. I’m a huge proponent of multi-joint, dynamic exercises that fire more than one muscle group at a time. They are much more effective and efficient.
What would be a good work out from home? I dont have time to go to the gym.
With limited time and space, I think kettlebells might be your answer. They are small and come in a variety of weights. They allow you to do explosive, dynamic movements as well as slow, controlled movements. Depending on how you structure your program, they can be a great cardiovascular workout as well. As always, DO NOT BEGIN ANY TRAINING PROGRAM/METHOD WITHOUT FIRST CONSULTING YOUR DOCTOR AND GETTING PROPER INSTRUCTION.
I'm interested in how Predators player’s workouts vary in the off-season as opposed to in season.
The main variations are the volume with which we train (number of sets and repetitions) and the ways we manipulate the structure to work around injuries. The intensity (amount of weight lifted) and the movements remain relatively unchanged.
I'd like to know if a "strongman" type workout is effective for a hockey player? (tire, log,...)
Though the exact strongman movements may not exactly apply, the biomechanical pathways and energy systems they train certainly do. Strongman movements incorporate multi-joint, multi-planar movements, speed, explosiveness, agility, and speed-endurance, many of the same characteristics in a good hockey specific program.
Thanks again for all the great questions. Be on the lookout for a new blog coming next week.
I apologize for the extended time between blogs, but as I’m sure everyone knows, we were all extremely busy with our annual conditioning camp. It was a great week of hard work and we are all looking forward to seeing those players develop to their full potential. This week I will be answering some questions submitted to the website.
Could you recommend a good quality whey protein powder with little or no added sugar?
I like either EAS 100% Whey Protein Powder or Designer Protein. They are both quality products with very low amounts of sugar.
Can you share some common lifts/routines that you have the players doing? I would love to try some.
Our program is built from a foundation of Olympic and power lifting movements. Clean and snatch variations along with a variety of squats, presses, and hamstring movements are where we begin. From there we have many other areas of focus, primarily trunk strengthening, balance, rotator cuff exercises, plyometrics, agility, and muscular balance exercises. All of these movements are very technical and I don’t recommend trying them without proper supervision.
I've started working out with kettlebells and think they are the best. Do the Preds use these?
We have just begun using kettlebells during the past season and they are proving to be a very useful tool in our program. They allow us to mimic some of the Olympic style movements, but implement them in a different way. They also afford us more options for trunk training as well as effective training while on the road.
How does someone get into the field of strength and conditioning? I have a fitness degree.
The two most important elements to have after your degree are certifications and experience. The way the industry is going, many of the certification boards are looking to make as much money as possible so they have let their standards slip a bit in my opinion. However, they are necessary and many do carry insurance coverage, which is extremely important. Finding a team to complete an internship with will be a great addition your experience. Not only do you get practical experience, you begin to build a strong network of colleagues.
Thank you for all the great questions. I'll be anwsering more questions next week, so keep the e-mails coming.
Several times a month I have people approach me and ask me how they can lose weight. Obviously the answer depends on many different factors, but it also essentially boils down to a few simple steps.
First, there should be an understanding between weight loss and body fat loss. A comprehensive program will include some sort of workout as well; therefore, the actual amount of weight you lose according to the scale may be less than desired. This difference in weight is because you are adding muscle as well as burning fat. Don’t be a slave to the scale. Use how you look in the mirror or how you clothes fit as an easy gauge of your progress. If you have the resources, have your body fat tested every 4 weeks for an accurate assessment of how you are doing.
Second, there is no secret to body fat loss. You must burn more calories than you consume. Almost all of the people that approach me live an active lifestyle. They either have a solid workout routine in place or they are very active in their daily jobs. The one factor that slows them down is their poor nutrition. Running 5 miles a day and then going home to have pizza and pop will not get you anywhere. Eat food that is natural and full of nutritional value. Eliminate any food that is highly processed. Eliminate high calorie liquids such as pop, dressings, and gravies. Another nutritional mistake people make is portion control. They may eat reasonably good food, but in quantities that are much too large. Keep the portions moderate. A simple guideline to use is the palm of your hand. Carbohydrate and protein servings should be no larger and thicker than the palm of your hand.
Finally, keep a journal to track your daily nutrition and workouts. Writing down what you have eaten and what exercise you have gotten on a daily basis will allow you to see what works and what doesn’t. By keeping a journal, you are also developing consistent habits that will make the body fat loss process much easier. Motivation gets you started…habit keeps you going.
Please keep in mind everyone responds differently to different protocols. You should consult your doctor before beginning any workout or nutritional program.