Citius Strength and Conditioning

Citius Strength and Conditioning Optimizing physical performance. Innovating dynamic rehab. Empowering athletes.

Your mental game could be the separating factor to get you to the next level, how much are you working on it?*Here’s a c...
07/24/2019

Your mental game could be the separating factor to get you to the next level, how much are you working on it?
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Here’s a chance to take your game to that next level with a workshop put on by two of the best in the business and !

07/24/2019

About 1.45 x’s your bodyweight goes thru your hips when you drop into your butterfly. Add that to going into your butterfly over 30 times in a game and up to 300 times in a practice and the volume of force becomes quite drastic.
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To get your hips strong enough to meet these demands we like to use a squat to focus at loading the primary hip stabilizers as well as identify imbalances or compensation patterns that may be developing.
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Seeing as how it is possible to load a healthy squat movement up to 3 times bodyweight there are very few other athletic movements that can accomplish this.
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As part of an athletic performance focused program this type of barbell squat can provide the foundation necessary to achieve high amounts of stability, power, speed and change of direction while drastically reducing pain and injuries.
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Above is an 85% back squat at 365lbs, which allows the athlete to adjust to any cueing while under load.

Nice to see your hard work paying off .freiter, congrats on the W. with ・・・Your starring 11 today in a 6-1 victory. S...
07/21/2019

Nice to see your hard work paying off .freiter, congrats on the W.

with
・・・
Your starring 11 today in a 6-1 victory. Sam Fletcher with a brace and man of the match honours. Other goals scored by Clarke (2), Gardner 1 and Colbow 1. Einarrson with the W in the pipes.

Great post from as we head into another week. Treat your recovery as your treat your training to get the most out of bo...
02/10/2019

Great post from as we head into another week. Treat your recovery as your treat your training to get the most out of both!

with
・・・
💤RECOVERY STRATEGIES💤⠀
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‼️This great infographic by Adam Crook explains the importance of getting the 90% right first before worrying about the 'tip of the iceberg' aka the 10%!⠀
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👉Coaches, how do YOU manage to get the 90% right? How do YOU embody these strategies? Tell us below!👇

Hockey has been a major part of my life for well over 30 years now. It’s a great way to connect with people and make lif...
02/09/2019

Hockey has been a major part of my life for well over 30 years now. It’s a great way to connect with people and make lifelong friendships. To be able to continue this through playing and coaching is something I’m grateful for each day.
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I truly believe sport is one of the best ways to develop great people, and that’s the primary focus for every athlete we work with.
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With today being Hockey Day in Canada - I’m proud to celebrate one of Canada’s favourite sports!
@ Calgary, Alberta

Much like your technical game and your power and speed training, the mental aspects of your game are a skill that can be...
02/07/2019

Much like your technical game and your power and speed training, the mental aspects of your game are a skill that can be improved as well.
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When I was still playing and had first started coaching (over 15 years ago) I didn’t give nearly enough attention to the mental side of playing net. Which looking back is devastating, because now I realize how much of an improvement it can make for the position.
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Today there’s no excuse to neglect mental skill and character development. From the books available, the specialization of sports psychology, and many online programs anyone can look for resources to help their mental game.
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One of the best books I’ve read (thanks to ), that has helped me and the athletes I work with is winning by Brett Ledbetter. If you want to work at developing character and performance skills it’s a great place to start.

The process and the results aren’t different choices of measuring progress. The process is results driven in that your r...
02/04/2019

The process and the results aren’t different choices of measuring progress. The process is results driven in that your results are what dictates your process.
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By identifying limitations in a game or series of games you’re able to break down what needs to be worked at in your development. Then you can create a plan.
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This is where everyone has a different plan and path to follow to their success. No one athlete is the same and will follow the same process.
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While some may need to spend more time working on the ice/court/field before and after practice, others may need more time in the gym or with the team psychologist working at their mental game.
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Are you working at your process with intent or blindly trusting in a program to carry you to the next level? One will lead to long-term success while the other may only take you so far.

You won’t be getting much out of practice and training if you’re constantly in a state of under-recovery. *Here’s some o...
02/03/2019

You won’t be getting much out of practice and training if you’re constantly in a state of under-recovery.
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Here’s some of the main signs you might need to improve your recovery methods.
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You feel sore and sluggish all the time
- While it can be normal to be sore after games and workouts for 1-2 days. It is not normal to be sore after 3 days or all the time
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You struggle to fall asleep
- Shortcomings in nutrition and lack of sleep can make it difficult to fall asleep at night.
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Your waking and resting heart rate has changed.
- Either 5+ beats higher or lower
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You feel that your development has plateaued
- While there will be times that progress is halted, but shouldn’t be a consistent thing.

It’s game day for most today and tomorrow. A good proper warm-up can be the difference of playing with the lead or playi...
02/02/2019

It’s game day for most today and tomorrow. A good proper warm-up can be the difference of playing with the lead or playing from behind.
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Your warm-up should be 10-15 min of increasing intensity, finishing off at or near game speed.
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If there’s a gap between warm-up and game time, focus is on keeping the muscles warm and ready.
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If there’s over a 15min break between periods, quarters, or halves spend 2-5 minutes re-warming up with short sharp sprints and explosive jumps getting back up to game speed.
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Thanks for the visual!

Great article from Kevin Woodley on how the games best are benefiting from a narrower stance, but why are they benefit...
02/01/2019

Great article from Kevin Woodley on how the games best are benefiting from a narrower stance, but why are they benefitting? Link in bio.
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“The way a goaltender sets up his stance affects everything he does, from skating efficiently and powerfully, to being able to react to pucks rather than opening up or reaching on shots” - Woodley
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So by having the feet more under the hips it’s providing a more stable position for goalies to move from and produce the horizontal force necessary without “reaching” or “falling” from that stable position.
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We see similar mechanics in other sports as well. A good example is sprinters. As recently posted, a sprinters projection angle from their start (the angle of their body in relation to the ground) will depend on their “strength” levels, technical proficiency and motor qualities.
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Could this be the same for goalies and a narrower stance is done in compensation to not having enough of these qualities? Or is a wider stance compensating for the inability to produce horizontal force?
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I believe it will be different for each, but will be interesting to see what the evolution is.

Wishing everyone a safe and merry Christmas!
12/25/2018

Wishing everyone a safe and merry Christmas!

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