Nathan Williams Strength and Performance

02/22/2026

Training Lately

Lift 4x per week. Conditioning 2x per week. This has been my blueprint the last few years, especially during hockey season hours. The schedule may change at times, but for the most part it looks like this:

Monday: Lower Body Lift
Tuesday: Upper Body Lift
Wednesday: 30-60 Mins of Zone 2 Cardio
Thursday: Lower Body Lift
Friday: Upper Body Lift
Saturday: HIIT Cardio
Sunday: Off

Lower body days will include sprinting or jumping. I personally still love to back squat and lift heavy. Time permitting, lift days will have a tabata at the end (on the bike, with battle ropes, etc). My go to for Saturday recently has been the Norwegian 4x4 on the assault bike; trying to rack up as much time above 85% HR as possible. Bonus: Often taking Yoga on Mondays at , and averaging 10k steps/day even in the Winter thanks to the dog.

02/06/2026

6 new exercises uploaded to YouTube.

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01/19/2026

First update in awhile! 8 new videos added to the exercise database.

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12/17/2024

4 new Upper Body movements added to the YouTube Database

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12/09/2024

New Blog

Three ideas to change your cardio at the gym

There are three systems in the body that supply cells with energy required for exercise: the aerobic system, anaerobic-lactic system, and anaerobic-alactic system. If you’re tired of doing the same cardio routine over and over, below are 3 options utilizing 3 different modalities to help mix up yo...

11/27/2024

8 exercises added to the database. Click and subscribe

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02/21/2024

Collagen as a supplement has gained popularity recently, check out the science and benefits behind it here before you go and buy some for yourself.

Collagen has become a very popular supplement over the past few years. Mixing it in with coffee, shakes, using capsule form, etc. There are many options out on the market. It further gained traction in the health world when a certain someone mentioned using it as part of their rehab: Though there ar...

01/03/2024

5th time writing for the Strength and Conditioning Association of Professional Hockey. Insight and things I take in to consideration when deciding whether or not to have the team lift post game; and an idea of what we’re working on if we do. If you’re in to reading that sort of thing, check out the link in my bio to the SCAPH website 💪

01/03/2024

5th article for the Strength and Conditioning Association of Professional Hockey. Insight to how I determine whether or not to have our athletes lift post-game, and if so- what we are working on. Check it out below.

5-Step Checklist For Post Game Lifts

06/07/2023

4th article written for the Strength and Conditioning Association of Professional Hockey. Hit the link below and give it a read!

The Complete Guide to Improving T-Spine Rotation.

06/07/2023

4th article written for . A snapshot of how I program t-spine and rotational movements during the season. Click the link in my bio to give it a read 💪