THE #ESHOW
THE #ESHOW

Episode 14 · 2 years ago

Off-Season Training | Episode 14

ABOUT THIS EPISODE

The latest edition of the #Eshow talks about training and conditioning during the unprecedented times that we're in. While the majority of players don't have access to ice time right now, the work should not stop. There is plenty that can be done off the ice, to make sure you're ready when the skates come back on.


The guests on episode #14 are Ryan Garrow and David Rosales. Garrow is the current Strength & Conditioning Coach at Saint Michael's College, a role that he recently accepted after spending time in a similar position with the Vermont Lumberjacks. While with the Lumberjacks, one of the players he connected with was Rosales. The 2017-18 EHL Student-Athlete of the Year grew up and developed with the program, spending two years apiece in the EHL and the Eastern Hockey League Premier (EHLP).


Rosales is now a sophomore at New York University and the Head Content Architect for HockeyStrengthandConditioning.com. The former Lumberjack helped run all of his team's workouts throughout his junior hockey career. Now, Rosales is trying help athletes focus on the proper aspects they need to while away from the rink; it's all in order to better prepare themselves for when the puck drops again.

Welcome to the show with Neil Ravin. With over onezero NCAA commitments, the ehl is the proven path to college. Turn it up and learn more about the college place, but leader at the division two and three levels. Welcome to the east show once again. My name is Neo Ravenus. Episode Number Fourteen, the second one of the offseason. What's a very unique offseason so far and will be for the next few months, of course, with the coronavirus outbreak taking place right now in the country. But you know, similar to the first offseason podcast, that we have a little bit different of a look to the podcast. I have two guests on me this afternoon and it's all about strength and conditioning. So first it's the head strength and conditioning coach at Stain Michel's College. Let's welcome in Ryan Garrow. Are we doing everybody? Thanks for having me. Thank you for coming on. And then really the inspiration behind this podcast. I'll say that it's David Rosalis. He's a former Vermont lumberjacks player and strength coach. Thanks for the idea, David. Yeah, Noil, thank you so much for having me. I'm very excited to get gone and the one thing I have to point out for you is I asked you how you wanted me to introduce yourself, because obviously your dad owns a team in the league as well. But you left out one big part. You didn't mention the fact that you are a reigning student athlete of the year a couple years ago. Yeah, that is true. So I believe that was my first year playing in ehl on the junior a team. So I would have been two thousand and seventeen, two thousand and eighteen, and yes, I was a lot of that cry, I think goes to our head coach, Jim Massa. I think he pushed for me there. Okay, well, you learned it also. I mean he was the one that really said to me he goes, you have to see this kid on the road. Everyone else is sleeping but he's already up doing on. So that was the two thousand and seventeen and eighteen season, like you said. But I thought it funny because when I reached I said, how do you want me to introduce yourself? You didn't. You didn't want to include that part. So let's say you're very humble. All right, let's let's jump into things with you. Guys. As I mentioned then that introduction this offseason is unique and for many players right now you can't get on the ice. So how do you get prepared for next season? I guess I'll kind of jump in. So I mean the biggest thing is going to be establishing a routine first, first and foremost for kids, because most of them at home and it's extremely stressful for for parents and everybody like that that's home trying to work through this and navigate through the new normal. I would say. So I think the biggest number one is your mindset and establishing strict routine and then using your resources what you have access to, like the out the outside is perfect and you know in indoors you can get actually get a lot done, but you have to remember that everybody in the world's in the same boat. So it's actually a perfect time to read gen restart, focus on sleep nutrition and get a good solid routine for for all kids and pretty much everybody. Yeah, just kind of those are both really great points, and Ryan just kind of going off that. A lot of us in the hockey world we are very lucky, with all that's going on in the world to be in a pretty privileged, privileged position to be able to be at home safe and sound. A lot of us have outdoor space, a lot of us have a few things at home. So it's really just about kind of assessing, like Ryan said, saying that routine and making a plan for how you're going to prepare for the coming season. And I you said the words routine a lot, both of you. You know it's tough. You know when you leave your house you're in that routine already, you know. You know that once you return to the House you've already you've done what you needed to do, you've got your work done. How do you just find that extra motivation where? All right, I woke up late today. I know I have to do my workout, but I can I don't. I don't want to sound off topic here, but I can see the snack ro over there. How do you really just stay focused motivated when you are at home? You're...

...in the conference of your own home right now. I'll tryme in with this one. I think human beings, we are fascinating creatures, to be honest. We think we are somewhat metirational a lot of ways and that we think everything through clearly, but like you said, a lot of times we know we should work out or we know we should be shooting bucks and we have the time to but we're like, I'll just have a snack and steadily on the couch. So what you might need, and what I recommend to a lot of people I work with, is you need accountability. So you need some kind of way to rig the system in your favor. To kind of give a hockey example, if you're so you all you guys listening are probably players or coaches. You never miss practice right, like rarely. Obviously, like if you're sick or something. There are exceptions, but you don't just randomly miss a Tuesday practice. Why not? Well, because if you miss a practice there's going to be consequences. You'll probably not play the next day. Your team as from like why weren't you practice? And so when you're kind of approaching establishing your routine, think about how you can input accountability into what you're doing. So that could be an extreme example. would be like hiring a trainer, which is a lot harder you right now, but you could even go the online training route. You could find a teammates and be like hey, like, you need to text me at eleven. I am be like, David, get off your butt and go work out and I'll do the same for you. So think about how you can rig some accountability into your favor when you're establishing your offseason plants, and I'll just echo off that. So it does take about sixteen days to actually build a habit. So you know, you really need to owners in, like Dave said, I find some accountability partners or your teammates, whether it's a pair, but mostly it's got to get you know, it's got to come from you when you wanting to get better. I think that first and foremost, having that, like I said before, the mindset and just sticking stick into it, because it it is. It is tough, but you know, it's just one of those things where it's like, how do you want your next season to go and where do you want to go? Yeah, Ryan, I've a've kind of a question for use, because you're so guys. A Ryan was the strain coach of the lumberjacks last season and he just took the head job at sat mike's and so he's kind of jumping into new rolls around. I'm curious, like how you're managing getting in touch with the players, like are you handing them programs? Like how are you managing all that's being thrown your way? Yeah, that's a great question. So obviously it's I started and I started remotely because the you know, the coronavirus happened right over spring break, so not ideal. So establishing my own routine. Everything is remotely. So they have access to a training program you know, but I'm navigating through NCA double it. You know, NCAA rules and you know, nothing can be mandatory or anything like that. So all I am is a resource right now. So I created a you know, an instagram account for the school and I'm trying to build my my department the way I want to see it, with standards, and it's actually really good time for me to program on the programming all twenty one teams, so home working on all their programs are out for the next month here at for at home options for them, and then working on the summer program and then the plan for the fall when they return. So it's actually utilizing this time the best my ability and also, like continuing education has been great for me. But you know, I'm open resource for for the athletes to reach out to and any questions they have. I can navigate them accordingly and change their programs, because some have home Jim's, some have absolutely nothing. Some you know, to have like state of the our facilities in the house. It's all different. So just navigating through that and through the zoom. I'm meeting with teams and answering questions and staying as connected as possible, because social media in this time actually really beneficial. A lot of good points there, Ryan, and you said one word in particular. You said the word mandatory. So there's all different levels of of players training right now. Obviously Yours are at the college level, David's...

...at the college level. We have players returning to the EHL, we have players aspiring to play in the EH shell. You know, the main focus for a lot of what I'm going to be doing this offseason is sending that message of here's why you want to be in the Eh Shel. So for those, you know, future junior hockey players, you know, what would you really recommend as a as a training program? How do you find that balance between, you know, preparing to be back on the ice but still doing the right amount of off ice conditioning and strength training. Yeah, this is a really good question and of course it's going to depend on what you have available. But one thing that's important to remember just from a training standpoint, is a robot capacity, meaning like conmit, conditioning, Cardi go, stays relative for a relatively long time. Strength not too far behind. It also stays for a decent amount of time. What goes quickly is power, and power is the game of hockey in a lot of ways, like hockey is how quickly you can skate, how hard you can shoot the buck, those are all power and that's what's going to go first. So if you need to be ready for a training camp or for a tryout and you don't know when that's going to be, but you need to be ready, then your program first and foremo should incorporate things like sprints, you know, ten yard sprints, flying tens, probably up to a hundred yards sprints, but mostly staying on the shorter end, doing, of course, as much strength trained as you can, but I would say in your program focus on power and fly metric training. Ryan, I'm curious on your thoughts on that. Yeah, that's a that's a great point and obviously not just for hockey. I you know, I program all sports for getting up they have access to and that is the outdoors and it is a ton of sprints, you know, shrip mechanics. You can get a lot of work done in that power development with your own body, and we all have and there's a ton of progressions that we work through, whether it's, you know, it's horizontal jumps, standing along jumps, lateral lateral power, because it obviously know how much of a sport that in the hockey isn't that frontal plane? So you can get a ton of stuff done with your own body and that's a priority because that's that's the first to go, is it, you said, is your speed, in your power. So why not utilize that? This is the first phase, is just getting outside Spring and going through all those mechanics and then, you know, hopefully when Jim's open every day, don't you know, we use like have kids fill up thrown backpacks with books and use that as weights and it you usualize your resources because there is a lot of a lot of creative options and it's actually a really great time to to use as an opportunity to get away from hockey because, as we know, hockey is sexual long season and work on qualities outside the ice, like have given a routine and establishing, you know, strong relationships more with with your parents and that you don't see, get get to see a lot because you're gonepsially at the junior level, when you're gone from your parents for, you know, five six, five, six months. I think it's just a great time use as an opportunity in all the positive ways. I think that's that's an interesting transition to Cuz, you know, I had marked down a question of simply what's out there to use right now, because obviously everyone's got plucks and they got sticks and they can do that and some people, some guys, have ways. So you just said backpack. So there any other you know around the house items that you think are something that could be common use at this time of the year? I would I would say like you could even use if you have a wood floor, use a towel or if you have furniture sliders on the rug, use those, just for like cam string curls. I'm just thinking like the hockey stripe position strengthening. They'll all those those muscle groups, like a make of slideboard. Just just you can get really creative. Even if it's detergent for a or a milk jug for a weight like, you can get it done. What do you use? Yeah, what are you using? Round David, I was making jokes with other trainers...

...a few days ago. Like man, it would really have been nice to been a Ketta Bell Guy like a year ago and like sold a Ketabel program because you can do so much with the kettle bell. So all the books and backpacks, those are great and those are but if you were to buy one piece of equipment right now, I'd say invest in the Keta Bell. You can use split squats, you can do rows, you can do Turkish get ups. There's just so much that you can do. And as things you know hopefully start to transition back to, you know, some state of normalcy, whether it's over the next few weeks or months or or you name it, and I starts to become available. Obviously we've used the word balance a few times on this call, you know, but there's going to be kids that thinks themselves, I haven't skated, I have to skate four times this week. What do you tell those kids? Is the right balance to find once you can return to the ice, you know, is it? Is it every other day? Well, what would you guys say? Yeah, I would say don't jump into four days a week like we pretty much every hoggy player. We're very we're our groins and hit flexers are at risk, you know, just because of the nature of skating and what it does to our posture. So you're define you're going to want to taper it, you know, start with one skate, give it a few days and to see how your body feels. But jumping into anything is going to put you at risk for an injury. Yeah, definitely echo that, like, especially from in the coaches listening, like coaching mindset. You can't have that catchup mindset, like all we missed all this time. We got to play catch up because you're going to have kids, a bunch of kids in Athletic Training Room, you know, and especially for hockey, how it is such an overuse for like David said, but especially I'm worried too about like the the fall sports obviously going to could be impacted by this, by I'm thinking like soccer, all those preseason sports where you have your conditioning test and you know it's full. Go in there already a lot of soft tissue injury. So just being careful and having a loaded you know, being mindful of your load and your work that you're about to do. And and I think those are all great points because of just how long the seasons are, you know, especially for us at the junior level. You know, ideally we do start in September, but I guess that there's how do I want to word this? There's there's reason to believe that we don't start in September. So now you can't, you can't think too far ahead. But what if we don't start in September? We started an October, we stretched out to next April. You know, I guess it's just a do you how I want to ask the question. Is You pace yourself on a week to week basis? Do you ever take a week off? You know, do you hit mid July and and say to yourself, you're all right, I'm going to take a week off because all my friends are at the beach or at the lake and at this point I have in skipped a day. I earned it. How would you guys respond to that? One thing to really think about is where you are mentally. Also, I think Ryan brought up towards the beginning of this call. Like where you are. I like your mindset is super important, and so burning yourself out in April or May per season that's not going to start until September is not a great idea from a programming standpoint. It definitely depends on the program but including dload weeks, you know, I think the general roll. Ryan, you should crack down this, but usually like three weeks hard and then one week lighter. But I want to get Ryan Saws on that. Yeah, again, that's exactly kind of how I set it up, especially in the in season when we look at our game schedule. But again, like David said, to be in mindful and you know, every day there's new changes coming out with this covid nineteen, the new rules, and they're always playing effects. So just playing accordingly in taking it day by day and listening to your body, in your mind, and you know, and you have to can't forget, that everybody's in the same...

...boat as you and there's you know, as long as you're just moving doing something every day and not going full out trying to burn yourself out, like I said again, like take advantage of this time. Yeah, I want to say. Going off that, I want to say one other thing. I think if you're a player who has a take, you knowe. Where you're playing next year, then prioritize your development long term over your readiness. Like the HL is a development league and all the coaches understand that. So honestly, your program should probably look a lot like a phase one offseason program if you have the equipment to the extent you can, and be thinking about the long term as opposed like, Oh wait, I'm not ready to skate next week. You don't need to be ready to skate next week and even in August, if you're starting September, like still be focused on the long term development. Is there a you know, once we do set an opening night and you know, hopefully things are straamed out at that point and everything is behind us at that point. It when you're approaching a season, you know, regardless of the sport, whether it's hockey or any other sport, that running you have access to, you know at St Mike's. Is there a certain number of weeks prior to the start of the season when you say, all right, now I got to flip a different switch and really crank things up I would be. Yeah, I would be careful, careful with that. Yes, it's a yes, and though we have to ease kids back into it and, especially as a strength conditioning coach, like like a Goin to. So the play in the CATCHUP, like I would say, if we know like a month in advance, I would hope, hope, that kids have been doing the program and things like that all summer wherever they had access to and they are doing my program or working with a trainer like you. You hope that, but that's again, reality is, it's not always the case and you can't go full boar day one because that's a lot of injuries happen. So I would plan it play. I always plan accordingly. You know that that season, that preseason, is easing into that transition, especially this year with everything going on, the kids are coming back. It's like as your job, you know, it's our job as a performance professionals, is to make kids prepared because that's what's going to set your program part and everybody a part that. The more kids you can keep healthy and ready on the on the ice and playing, the better you know, the better everybody's going to because that's the best of the bill, you know, ability is availability. Did you have any follow ups to that? David, is there? Well, I mean for you right, as as a player at Nyu, right, when do you typically start your season? So we start we because we are a Thha, not and say a. We don't have we are not subjected to the same strict rules. So we start in September and go through about midway of March, just like a junior season would. And knowing that you're going to probably, or I say, I say hopefully again start in September, you know what's your plan once you get to August? If I ask, my plan is to do offseason style training. So focus on strength, focus on speed, power development, not focused on readiness to play a game until four weeks before training camp and then things will shift for how I approach my personal program and any anybody starting to see the September which is all the agil. Okay, those are all valuable points. Now I want to try and ask some more interesting summer type questions that will want to say, light in the mood at home, but give give our recruits and fans and parents and coaches a different look at things. So we talked a lot about hockey and different, you know, exercises and training routines that you can do to focus on the on the hockey muscles. o. There other sports, you know, not all of our players in our league...

...play just hockey. Other other sports that you guys would encourage. What if you have the chance to go do this, it will actually help your hockey game. I'm a big fan of spike ball just because it's it's just super fun. and find someone who beat me and my friend to onto in spike ball and I'll drive where ever to play you. So, and the point of that, why I say that statement, is one of the benefits of playing other Games is the competitive spirit, right. That an atmosphere that I'll like get you excited for the season and get you excited for training. But really, any game, I think, will add very billy boy to your program and variability. It's never a bad thing, especially for hockey players who are stuck in that skating posture a lot of the time. Yeah, I would definitely agree. Obviously, multiports of great spike balls awesome. Anything that they're going to be working in multiple planes obviously look will so I can players like like. I think Lacrosse is pretty awesome just because of all all the you know, it's very similar with the contact, the mindset and the rotation and obviously a lot of this for leisure in the especially in the summer, as I'm a big golfer myself and most most hockey club athletes are pretty good, pretty good at golf, or then I would say it scratch golfers, but it's something that you know your outdoors and it's it's fun and you know, I would recommend walking, as you ask that a little big golfer to. I would not recommend riding. Right, for these players. Definitely right. It's fun, it's can still competitive with your friends. It's just something to do, especially life lifelong activity. See, I ask that question because, like you know, I haven't I haven't skied in a while, but I always remember when I used to ski. More the next day I'm like, Jesus, what's that muscle that's hurting? I haven't used that one in a while. So I think that's it's all. They're all valuable points, because I'm sure that there's going to be I mean, I'm not as well tuned with the muscles and that stuff like you guys are, but I'm sure there's muscles that you really don't hit as much until you put skates back on for the first time. Yeah, it's hard to replicate skating, for sure. Like skating is a really unique movement. I was actually one of my one of my mentors, Devin McConnell, who I entered for, when he was at you mass law. He was talked about. He's with the New Jersey devils. He was talking about the levels. Yeah, he was talking about how they were thinking about giving all their players rollerblades and like sending all of the New Jersey Devil's rollerblades, which sounds kind of ridiculous, but it's like is it close enough to skating? It's probably as good as we're going to get. So yeah, I mean it's a great question. There's no like I don't think there's any real consensus on the answer. Well, you just opened up a little bit of the window there. Like what is the difference between rollerblading and skating? Um, I think the the Bat Ryan, you know, I think the balance points a little bit different. Like you can't stop Venus Rolling Blade and try to stop like you're going to fall. So there are differences but the same the major muscle groups are going to be the same. Okay, and you touched on this a little bit. We've talked touching a little bit throughout the podcast. We've taught, we've talked about the training and a routine in this and that. But you use the word mental a lot also, and and and staying, you know, not letting yourself go stir crazy right like we're all stuck in the house right now. No, mentally from a sleeping perspective. You know, other are there simple things that you would tell players? You know, stop sleeping enough. Of course is the easy one, but you know it is there a certain time that you try and encourage athletes to get up and start their days day? Yeah, I mean I would say that he put especially putting down the phones in the video games, and I see the lat at the junior level, you know, because we would try to lift in the morning and got get guys up. We'd lived around thirty and you know, guys would be up playing video games to midnight and they think so ill of kids. You know,...

...especially this time, like it's not a vacation, it's just it's so important to think of it as a job and hockey is you know, for the juniors mostly, it is your job in school to get prepared for that next level in you know, I think that obviously minimum of eight hours of sleep and it make sure it's good quality sleep. So I would, you know, recommended going to sleep before ten o'clock pm in Waking Up, because it's a really good you know, it's a really good time to get to get good at things and being good at, you know, sleeping, sleeping habits. It's really easy to get bad at those and making them a habit. Like I said, six takes about sixteen days to build a HAB and if you keep those poor, poor routines and your poor eating habits and not doing anything, if you get it's a vacation, it's just going to catch up with you and everybody else is just going to propel ahead of you. Yeah, I don't think there's any really good excuse right now to not be sleeping well, because we're all sitting at home. We all have a lot more time than we thought we would have. So if you're not sleeping eight and a half, eight, eight and a half hours, that's a very easy way to move the needle and improve a lot without doing much and I ask that question not not to sound, you know, sounds sound dumb with it, but you know the experience, right, and I'll never forget with this past year's all star week where we played fitzbrook state, Salem State and UMSK Boston in three straight days. Right, it goes without saying that we're playing three college teams in three days. That's hard, but what will always stand out to me is the players that pulled me Asun said. You know, when do we have to take a nap? Know how important is that rest so that you can recover and perform at the highest level when you get back out there again. Yeah, I think like sleep is such a mysterious subject because we do one one three of our lives is sleeping, and yet we don't really know a ton about it, but we do know that it's super important. So if you're not prioritizing sleep, that's something you definitely look into. Yeah, sleep, sleep is I mean just especially for myself. I mean as you get older and you might not need as much, but I still, I still need you know, I feel great after that eight hours. I know her. My personal preference. Do you encourage play years right now, to look at it like the look at the day like a like a game day at all. Like we you wake up, you do part of your your Game Day routine, you take a rest and then you do this second part of Your Game Day routine. Maybe it's the actual game side of training. Yeah, I mean I would recommend. I would recommend. You know if they're doing all kids are in, if they're in school or if they're obviously not, not in school. It's just having a accountability with whether it's your Google calendar. So it's like setting that up. It's like I'm training at seven. I know I'm great in the more I wake up, hit that Google countary, you get all you get an alert, like we said, talked about earlier, if you had accountability partner, like seventy is my workout, eight to nine is my is my reading time or professional development, and then in in, so on and so forth, whether you know it's okay. You want to pillable video gaming in time, but make sure it's accounted for in obviously your meals. Like treat it like a like a school day or, like you said, that like a game day. In prioritize it. Yeah, I like pride. I think that word is the key is prioritize it. There's a lot of really I'm a big Tim Paris fancy you guys listen to podcast like there's a lot of really successful people who are really only productive for a few hours of the day and I like, if you get the most important things in your day done, then the rest of the day becomes a lot less important. So if you is a junior hockey player, most important part of your day is working out and...

...training, then start there and revolve the rest of your day around that. Those are some interesting points. I'll I'm just always curious about that stuff because, you know, I hear from our coaches all the time. I always, you know, I always I don't want to say question, but I ask guys like why do you form the schedule The way that you do? And you know you touched on Jim Mos so earlier in the podcast day that you know it's a balance between some midday games and some night games, because you know every player is different as they prepare throughout the day for a game day. Sometimes, you know, it may take a little bit longer to know what the common saying get the legs going for a for a twelve noon game as opposed to a seven o'clock game. But I think what you guys have done throughout this podcast, allies, you really made it clear that, you know, while it feels like you're on vacation at home, don't get too comfortable in the couch, because now's the time to really set yourself apart. Yeah, exactly, it it let alone set yourself apart from not only like in hockey, you know, but you know, academically, like with your mind, like a lot of guys, especially in junior is like you might not be taking class at her in school. So it's important to stay keep your mind sharp and read what you know, what interests you. But brought in your hurt your skill set, because we so I worry, but you know, worried about some guys that they're going to college next year and they haven't, you know, really touched a book or not in that that school routine, and there they get in the route, awakening once once August, August hits, and you know they might not be playing because they could don't have the grades. They didn't have that mindset set up from that routine. So keeping your mind sharp as well in reading and, you know, taking a prior to be in education first, because if you know, if you are going to go to school, most supposed kids hl do you go to the three and see a schools and you know student first, athlete, Athlete Second, and maybe maybe a kind of the other way around in juniors. Yeah, reading like this is I'm about also an avid reader and I know in juniors, like like we kind of talked about the beginning, that I would get kind of ripped on our bus strips be like, Rosie, why are you reading? Like why? I like why do you? What are you reading? Like, Dude, we're about to play a game, like, what are you doing? And I understand how intimidating that can be. So my suggestion there for players is two things. One, just to reframe it as a book. Is One person's wisdom distilled into only when they thought was the most important, whether that's in the story form, whether that's in a non fiction form. So if you find the people who you want to learn from, it could be a hockey player, it could be a business leader, whatever field, you have the opportunity to learn all the most important lessons and if you don't feel like that's worth investing your time into, then I don't know what is worth investing your time into. And the other thing is, just like we talked about tapering your skating when we get back on the ice. If this is something you're not used to, then taper the way you read. Don't start with don't start with Shakespeare because it's written in fifteen century English, right. Don't start with and Neil Stevenson book, right, like probably start with someone like Nel Gamin, or probably start with a book like Catcher in the ride by by J D sounder. Or do you honestly like start with die, the windy kid? Like? It doesn't even matter, just start where ever you think you can best enter that world. Well, you're saying put down the video games, get off Instagram, your mind will be being sharper from reading. I mean, you don't have to get off instagram like we, like I kind of said, like you can. You don't have to be productive every minute every day like you've I waste tons of time on instagram as well, but also make sure you're including the parts that will that are going to make you better, smarter human being. I understand. What do you read? I'm actually curious. What's your...

...favorite book? Well, I don't have a book right now, but the books that I have been reading, you know, throughout the season. I look for, you know, it was a there was a Bill Bella check book. You know, I forget what it was titled to was. It was basically about, you know, his coaching style and stuff like that. I always I'm always more and most intrigued by, you know, what coaches due off the ice to make their teams better. Like, you know, it's the conversations that I have with all of our guys throughout the League as well. You know, we have a very competitive league. The parody in our league is is consistent from top to bottom, and that's kind of the one of the tough parts for way this season ended. We had for really good teams left and just the New England Conference of course in the in the South conference as well, but it's so competitive that the guys spend extra hours just trying to figure out how to beat each other. You know, a Jim Mosso spends extra hours to figure out how we how he's going to beat Chris l like. That's the part of as so disappointing. Is Like the lumberjacks versus avalanche playoff series for a trip to providence in the line was going to be awesome. So I love to I love when coaches, you know, I'm obviously talking about pro coaches, but I love when they come out and they tell their story and they tell you know, what things they are looking for, you know, when they're away from the sideline, what things they're instructing their players to do, the little things that they pick up on to try and make their teams better, because it all trickles down right. You know we're talking about pro stuff, but everything trickles back down to to juniors, into college, because ultimately the total end goal, you know, the dream goal for all the junior players is to get to that highest level possible and it's hard, it's really hard, but I think that formit myself personally. Know, yes, on the communications director for the League, but I have a lot of interaction with our coaches and it's always it's it's so much fun just to sit down and talk x's and o's with them because you see a different side to each and every coach in early yeah, I love I love that you brought up like the the gym mass so, Chris, for Alexample one. That's I mean it's just it's awesome, it's hilarious. But if you like coach Mosso, he if you're like hey, coach Mosster, like watch this two hour youtube video of maybe Pire Lobby Alette coaching or like explaining something, like, he will devour that so quickly, like like he's a perfect example. Like if there's content in front of him that can make him better, like he will do whatever takes to get that small edge. And US players should should think about that the same way, like anything that can make you better is worth looking into consuming and it's something that when I when I go to a showcase, like I always catch myself just watching the coaches. Yeah, I just I I like stop what I'm doing for a second, like I've been watching this coach the entire time, just seeing how they interact with their players, because you know college coaches are there as well and you're trying to get you know, whether it's a showcase game, I should say, or regular season game. You know, the second you step on the ice, someone is always watching. You know, whether it's a showcase game, regular season game on hockey TV. It's about making the most of every second of ice time that you have, whether it's you know, in college or the junior level, because you really just never know who's watching. We've touched on this a little bit. Ryan mentioned it. Most of our players go off to play division three and at the end of the day, when you graduate from division three, for probably ninety five percent of the players it's over. The hockey journey is over. But you look at a school up by you guys, the goalie at Norwich just got better in time and he signed an AHL contracts. So what I always try and tell...

...kids in the offseason is, yeah, we're a division two and three placement leak, but that doesn't mean you can't strive to get to those ultimate dreams that you've always had, because kids can do it. You know, you don't have to be a division one hockey player to play in the NHL. The road will be harder, of course, but it's all the little things. That goes back to what our main topic is on this conversation. The work that you put in away from the Ice Hockey Rink is huge, mentally, physically, and we talked some sleep as well. So I appreciate your time, guys. I know that we did have one final topic that you wanted to talk about, David, because you now have a new website, a hockey, hockey strength and conditioningcom where you're you're writing about all this so they, you know, players, can log on and read about what they should be looking to do at this time. Yeah, so I really want to emphasize this is kind of with this website, hawk strnsingcom. My job in that site is I'm the curator, and so really what I'm doing is I'm working with a lot of NCAA, a lot of private sector. We even have a few NHL strength coaches who are producing content for the site. So if you want to learn from some of the best minds and hockey string isshing, from Mike Pretenda, the San Jose a shark strength coach, to Devin McConnell, one of the strength coaches with the devils, to some NCAA strength coaches, then that is going to be a resource and we are doing a start trial. It'll be one dollar for thirty days to access everything on the site that's ever been posted over the last like ten years, and then after that it's four thousand four hundred and ninety five a month. And if anybody has any questions about that. The best way to reach me is to slide into my instagram, DMS, and then my instagram is David Rosolas fitness and pretty simple David resolves fitness. Anybody feel free to reach out, even just to say hi. And Ryan, do you have any social media plugs that you want to give to? I know you're saying you have a sat mike's instagram. Can any junior player access then? Also, yeah, it's just purple, purple nights underscore strength and it's a bunch of bunch of tips and home workouts. I put up like a backpack to examples, nutrition tips, anything that you that you want that I kind of put up. Just the impact the athletes and coaches and try to get try to help help people. So I can be reached there or just easy. Email is coach Garow at gmailcom. So my plans and I is I'm going to get some sleep, go to bed before ten o'clock, wake up, check out your instagrams tomorrow morning and figure out well my routine is and make sure I do not let sixteen days pass. I'm gonna remember that one. Sixteen days creates to have it. I'm going to remember that one. So I really appreciate your time. Guys. This is, I said, a different a different look to the podcast, but it fits very well with where we're at in our society right now and and this covid nineteen outbreak, and there's a lot of players at home that can use this information to their advantage for the this upcoming hockey season. So thank you very much. Thank you. Yeah, thanks for having us all. This is fun. Thanks for listening to the e show. Learn more at Eastern Hockey League Dot Org and follow us on Facebook, twitter, instagram and Youtube. Also, be sure to subscribe and get notified when next week's PODCAST is released.

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