Steven Stamkos is a goal scoring phenom who plays for the Tampa Bay Lightning. Steven was drafted first overall by the Sarnia Sting in the 2006 OHL entry draft. Steven played extremely well for the Sarnia Sting posting 100 goals and 197 points while playing in just 124 games over two seasons of play. Steven would also represent Canada at the 2008 World Junior Championship where he helped team Canada take home the gold medal. Steven was drafted first overall again by the Tampa Bay Lightning in 2008.
Steven had a solid rookie campaign for the Lightning, scoring 26 goals and amassing 46 points. During the of 2009 off-season Steven began training with Gary Roberts. Steven was put on a new strength and conditioning routine as well as a carefully crafted nutritional plan designed to help Steven get the most out of his game. Steven began taking the BioSteel High Performance Sports Drink and Advanced Recovery Formula during this time and hasn’t stopped since. In the following season, Steven would go on to lead his team in points and goals and shared honours as the NHL’s top scorer with 51 goals. Steven has shown no sign of slowing down and with his accurate shot and natural goal scoring abilities, he is one of the most talented players in the NHL.
A1) Hang Clean - 5 x 3
B1) Back Squat – 4 x 4
C1) One Leg DB Romanian Deadlift – 3 x 10
D1) Reverse Hyper – 3 x 10
E1) Front Loaded Lateral Squat – 2 x 10
E2) Split Position Landmine Twist – 2 x 10
Sample Meal Plan on a Normal Day:
Carey Price is an all-star goalie who plays for the Montreal Canadiens. Early in his career Carey played in the WHL where he established himself as one of the top goaltending prospects and was taken with the fifth pick overall in the 2005 NHL entry draft by the Montreal Canadiens. In 2007 Carey would become the youngest player to ever be the Calder Cup MVP and was also the only goaltender in hockey history to be the CHL goaltender of the year, World Junior Championship tournament MVP (where he won a gold medal), and be the Calder Cup MVP. Carey would join the Canadiens in 2007 and finished his rookie season as the starting goalie while leading his team to the playoffs. Carey continues to improve his game and in 2010-2011 Carey would post 38 wins for the Canadiens, the most by a Canadiens goalie since the 1959-1960 season.
While elevating his game on ice and in the gym, Carey has been using BioSteel products in order to ensure that he is receiving the best possible supplements available. Carey is considered one of the top goalies in the world and is the most relied upon player on his team.
A1) Plyo single leg front jump - 5 x 3
A2) Medicine ball chest toss with a 4kg ball - 5 x 3
B1) Single arm kettlebell snatch - 4 x 5
B2) Single arm cable row - 4 x 12
C1) Kneeling groin slide - 3 x 15
C2) Kneeling close the 5 hole - 3 x 15
C3) Kneeling hip rotation - 3 x 15
D1) DB External rotations for rotator cuff - 3 x 10-15
D2) Single leg hamstring curls - 3 x 10-15
D3) Cable hip adduction - 3 x 15
I usually get a bowl of pasta with tomato sauce from my favourite Italian restaurant. In juniors, I had a pre-game meal closer to 3, so I feel that I have to eat something more than just the team meal after the pre-game skate.
Non-game day (Favourite Foods):
Luke Schenn is a star defenseman for the Toronto Maple Leafs who was selected 5th overall in the 2008 NHL entry draft. After playing minor hockey for his hometown team, the Saskatoon Red Wings, Luke was selected 20th overall in the 2004 Western Hockey League Bantam draft by the Kelowna Rockets. Luke excelled in the WHL winning a memorial cup in 2005 and was named rookie of the year in 2006. Internationally, Luke has represented Canada on the world stage winning a gold medal with Team Canada at the 2008 World Junior Championships and a silver medal at the IIHF World Championship in 2009. After being drafted by the Maple Leafs in 2008, Luke immediately impressed the organization as Luke made the team right out of training camp. During his first season with the Leafs Luke had the 4th most ice time of all players on his team and led all NHL rookies in blocked shots and hits.
After discovering BioSteel's High Performance Sports Drink in 2009, Luke has made the BioSteel HPSD a permanent part of his training program. Luke is being relied on more than ever by the Maple Leafs as he’s on the team’s top defensive pairing, a leader in ice time and is one of the team’s top penalty killers.
A1) Dynamic BlackBurns - 2 x 5 x 5s each side
A2) Supine lateral ball roll - 2 x 4 reps each side
A3) Swiss ball mountain climbers - 2 x 6-8 reps each side
B1) Snatch grip high pulls - 4 x 3-5
B2) Dynamic cable wood chop – 4 x 6-8
C1) One leg DB Romanian deadlift – 3 x 6-8
D1) Horizontal pull-ups with feet on ball - 3 x MAX #
D2) Incline DB Zottman curls - 3 x 6-8
D3) DB rear delt lateral raise - 3 x 12-15
Sample Meal Plan on a Normal Day
Breakfast: Mixed berries with 2 eggs and either some oatmeal or a piece of whole wheat toast with peanut butter
After a workout or practice: BioSteel Recovery Shake (Advanced Recovery Formula)
Lunch: Salad with chicken breast and mashed sweet potatoes
Afternoon snack: Nuts or trail mix
Dinner: Steak or fish with broccoli and brown rice
Before bed: Yogurt or fruit
Sample Meal Plan on a Game Day
Breakfast: Oatmeal and eggs
Pregame meal: Salmon or chicken breast with steamed broccoli and carrots, brown rice and meat sauce
Before the game: An apple or something really light.
Postgame: Pasta or chicken, steak, fish, or a stir fry
A Norris trophy winner and Stanley Cup Champion, Duncan is an all star in every sense of the word for the Chicago Blackhawks. Regarded as one of the best defencemen in the world, Duncan's on and off ice work ethic is matched by very few. Duncan's amateur career included him starring for the Michigan State Spartans and then later the Kelowna Rockets of the Western Hockey League. At the 2010 Winter Olympics Duncan helped anchor Team Canada's blue line, leading the team in ice time on the way to a Gold Medal Performance.
Duncan is a health and fitness enthusiast, spending his training days with strength coaches Paul Goodman and Doug Crashley.
Explosive Power Workout
Dynamic Warm Up
Inchworm key - 20 m and return twice
Peeing dog-donkey kicks - 2 x 10
Set up 5 hurdles, alternate going over and under total 2-3 times then repeat twice after every BEAR Mtn set
Seated Angels - 2 X 15
Box Jumps - 3 x 5,3,3 (try to be able to safely land at 42" box)
12” mini hurdle s/l Moguls - 3 x 10m
(have hurdles lined up length wise -on single leg ensuring foot lands pointing forward – each set is essentially 4 sets since each leg must go through, forward as well as backwards)
Lift Session
1. BEAR Mtn - 4x5 (90s rest)
Follow each set with 2 Hurdle over unders and 1 set of 5 hurdle continuous jumps
2. Landmine 3 pt Push Pull <> landmine rotations - 2x3/5 (90s rest)
3. Step Ups <> Step Overs - 2x8 (90s rest)
4. Keiser front raise <> lateral raise <> bent over reverse fly - 3x8 (60s rest)
5. Keiser Side Step with Rotation - 3x8 (60s rest)
*Holding handle in front of midsection with side to Keiser , take a lateral step away and follow through with rotation away from machine
6. Keiser alt rotations at midsection height - 3x5 (60s rest)
Repeat 2 x
Game Day Nutrition:
Breakfast:
3 egg omelette (ham, cheese, spinach, red pepper, onion), 5 strips of bacon, and hashbrowns. Greek Yogurt, fresh strawberries and blueberries. 1L of BioSteel High Performance Sports Drink.
Lunch:
12oz wild icelandic salmon, brown rice, and broccoli. 1L of BioSteel High Performance Sports Drink.
Pre-Game:
2hrs before game: Banana, pineapple, pomegranate seeds, 5 slices of proscuitto and 2 yogurt smoothies.
Michael Cammalleri is a superstar left winger for the Calgary Flames. Michael played for the Michigan Wolverines and was a CCHA All-Star before being drafted by the Los Angeles Kings in the 2001 NHL entry draft. Michael would play 6 seasons with the Kings and also helped Canada win a gold medal at the 2007 IIHF World Championships. Michael was traded to the Calgary Flames in the 2008 off-season. While playing with the Flames in 2008-2009 Michael posted a career best 39 goals and 82 points as he helped the Flames reach the playoffs.
In the summer of 2009 Michael began training with BioSteel’s very own Matt Nichol. It was there that he was first introduced to what is now known as the BioSteel High Performance Sports Drink. Michael signed with the Montreal Canadiens in the summer of 2009 and helped the Canadiens reach the playoffs in 2009-2010. In the playoffs Michael would dominate being the 2009-2010 NHL playoff leader in goals. Michael joined the Calgary Flames in 2012. Michael is known for his patented one kneed one timer and is regarded as one of the fittest players in the game today. As an original member of Team BioSteel, Michael has been key in regards to product testing and feedback.
A1) Bodyweight plyos – varies from workout to workout
B1) Back squat– 4 x 3
B2) Squat jumps – 4 x 4
C1) Neutral grip DB incline press – 3 x 4
C2) Clapping push-ups – 3 x 5
D1) ½ Kneeling cable chops – 3 x 7-10
D2) Parallel stance repetitive medicine ball throws - 3 x 10
E1) Side bridge rotations + prone reaches - 2 x each with 6 seconds in each position
Favourite Foods:
An offensive star for Canada’s National Sledge Team, Greg Westlake has a Paralympic gold medal and a world championship gold medal under his belt. While known best for his offensive exploits, Westlake is also well known for the ability to get under his opponents’ skin. The Oakville, ON native authored one of the greatest moments in Canadian sledge hockey history at the 2008 IPC Sledge Hockey World Championship when he scored the game-winning goal with just eight seconds to go to defeat Norway in the gold medal game. Greg prides himself on being a player that can play in every situation and was named Captain of the team prior to the start of the 2010/2011 season. Greg is also the driver of the Avos Arrow – the world’s fastest hand-trike. Greg holds the current world speed record for hand trike at 45.68 MPH.
Greg Westlake: “BioSteel products give me the peace of mind that I am putting the best possible supplements in my body.”
A1) Weighted pull-ups 3 x 6
A2) Jumping inverted grip pull-up 3 x 10
B1) Kettle Bell back/shoulder lifts 3 x 6
C1) Weighted explosive push-ups with bosu ball 3 x 8
C2) Bench press – 4 rep max
D1) Cable strides 3 x 4
E1) One arm abdominal rollout 6 x 6
E2) Ball rotation and throw 3 x to max
Favourite Foods
Breakfast:
Eggs, yogurt + granola, oatmeal
Lunch + Dinner Foods:
Chicken, salmon, steak, spinach salad, mixed vegetables, brown rice
Snacks:
Almonds, bananas, apples
Pre-Workout:
BioSteel High Performance Sports Drink
Post-Workout:
BioSteel Advanced Recovery Formula
Chris Stewart is an emerging star power forward who plays for the St. Louis Blues. Originally drafted 18th overall in the 2006 NHL entry draft, Chris has improved his game every year and has become a force in the NHL. Chris began playing minor hockey for the North York Jr. Canadiens and went on to play for the Kingston Frontenacs of the OHL. Chris would become an assistant captain for the Frontenacs and posted back-to-back 80+ point seasons. After being drafted by the Avalanche in 2006 Chris played for the AHL Albany River Rats before being called up to the Avalanche in 2008-2009. In his second season with the Avalanche, Chris would lead the team with 28 goals and helped the Avalanche reach the playoffs.
While Chris has always been one of the more physically dominant players in the NHL, his commitment to fitness is one of the keys to his success. A stronger dedication to training and a strict diet has Chris in the best shape of his life. The BioSteel High Performance Sports Drink and Advanced Recovery Formula is a permanent part of Chris’s routine.
A1) Hang clean, 3 minutes rest between sets - 2 x 3, 3 x 2
B1) Back squat - 4 x 4
B2) Box jumps - 4 x 3
B3) Glute bridge with a 4 second hold - 4 x 10
C1) Reverse lunge - 1 x 5, 1 x, 2 x 3
C2) Side lunge (light) - 4 x 6
C3) Sumo squat to lunge transition (bodyweight) – 4 x 6
D1) Side bridge holding for 7 seconds - 2 x 6
D2) Prone rollouts - 2 x 10
D3) Standing cable belly press - 2 x 10
Favourite Foods:
Gary Roberts is a player development consultant for the Dallas Stars, strength and conditioning coach, and a former NHL star. Gary played 21 seasons in the NHL for the Calgary Flames, Carolina Hurricanes, Toronto Maple Leafs, Florida Panthers, Pittsburgh Penguins and Tampa Bay Lightning. Drafted 12th overall by the Calgary Flames in the 1984 NHL entry draft, Gary helped the Calgary Flames win a Stanley Cup in 1989 and had continued success in Calgary until 1996 when a neck-injury forced him to sit out the entire 1996-1997 NHL season. Although most NHL analysts and doctors thought Gary would be forced to retire because of the injury, Gary proved them wrong. Through vigorous training and reconditioning, Gary returned to the NHL the following season and won the Bill Masterton Memorial Trophy for perseverance and dedication to hockey. With a new found commitment to fitness, Gary played 12 more seasons in the NHL and finished his NHL career with 3 All-Star appearances, 438 goals and 910 points, and is one of only 250 players to have ever played 1000 games or more. Gary’s belief in the power of healthy eating and proper training earned him the reputation of being one of hockey’s top fitness gurus.
Gary now spends his summers training NHL players, teaching them how to train and eat properly in order to achieve optimal results on the ice. Gary’s clients include Steven Stamkos, Stephen Weiss, Michael Del Zotto, and last year’s top scoring rookie, Jeff Skinner. Gary also designs programs for numerous NHL players who are unable to train with him in person. Along with proper nutrition and meal planning, Gary teaches his players about the importance and proper selection of supplements. Gary ensures that his players use the BioSteel High Performance Sports Drink and the BioSteel Advanced Recovery Formula as he believes that BioSteel Sports Supplements provides the highest quality and most effective supplements available in the world.
A1) Front Loaded Split Squat – 3 x 6-8
A2) Single Leg DB RDL – 3 x 6-8
B1) Weighted Pull-Ups – 3 x 6-8
B2) Weighted Dips – 3 x 6-8
C1) Cuban Press – 3 x 8-12
C2) Landmine Twist – 3 x 8-12
Born and raised in Summerside, P.E.I., Heather Moyse is one of the world’s top athletes and is currently a dual national sport athlete in bobsleigh and rugby. Heather began playing rugby while attending the University of Waterloo where she participated in the Canadian Interuniversity league. Heather excelled in her first year earning both rookie of the year and most valuable player honours. Heather would be named a three-time, first-team All-Canadian and in her final year of play she led her team to the national championship. Heather still plays rugby and is a member of the Women’s Canadian National Rugby Team. She has represented Canada at the 2006 and 2010 Women’s Rugby World Cup. At the 2010 Women’s Rugby World Cup Heather would end the tournament tied for first place as the leading try-scorer.
Heather started competing at two woman bobsleigh in 2005 and during her rookie season Heather, and partner Helen Upperton, won four medals and set push start records on five international tracks. Heather has continued to thrive winning 8 medals at various World Cup events from 2008-2010 and , along with partner Kallie Humphries, has set 7 start records from 2006-2010. Heather’s greatest bobsleigh feat occurred at the 2010 Vancouver Winter Olympics where Heather, and Kallie, took home the gold medal in two-woman bobsleigh.
Taking on multiple sports is a challenge; however Heather’s rigorous training regimen and balanced diet are the keys to her success. The BioSteel High Performance Sports Drink and Advanced Recovery Formula is an integral part of Heather’s routine and has helped Heather push herself even further.
A1) Box squat – 1 x 5, 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
A2) Squat jumps – 1 x 1, 1 x 2, 1 x 3, 1 x 4, 5 x 5
B1) Barbell step-up + knee drive - 4 x 4-6 reps
C1) Cycled split jumps - 4 x 10 @ bodyweight
D1) Swiss ball single leg hamstring curl - 2 x 8-12 each leg
D2) Swiss ball prone mountain climbers (single leg lower-abs) - 2 x 6-10 each leg
D3) Side bridge rotations - 2 x 6s in each position
Favourite Foods:
Sample Meal the night before a bobsleigh race:
Steak frites with a good salad
I try to eat 3 hours before the start of the race, and I eat enough protein and carbs so that I won't be hungry halfway through the race before the 2nd heat.
Matt Nichol is a world class strength and conditioning coach and is regarded as one of the brightest minds pertaining to training and nutrition. After completing a double major in Kinesiology at McGill University, Matt went on to earn his masters in kinesiology at York University. Matt has been training professional and elite amateur athletes for over 12 years, working with numerous athletes from the NHL, NFL, CFL, NBA, MLB, NCAA and CIS, Basketball Canada, Tennis Canada, Gymnastics Canada, Bobsleigh Canada and the Canadian Track and Field Association. From 2002-2009 he served as the strength and conditioning coach and nutritionist for the Toronto Maple Leafs Hockey Club. Matt was the first NCCP Level IV/V strength and conditioning coach recognized by the Coaching Association of Canada.
Prior to his tenure with the Toronto Maple Leafs, Matt served as the apprentice to one of the world’s foremost experts on applied biochemistry and ergogenic aids for sports. During this time he learned the ins and outs of the sports supplement industry and traveled the world researching the best raw materials sources and the best nutritional supplement protocols.
A1) Snatch complex warmup - 4x 3 each at 20-30 kg with 30-60s rest in between sets:
B1) Hang snatch - 10 x 2 progress to a 2-3RM with a 60s rest in between sets
D1) Deadlift -6 x 5, 4, 3, 2, 1, 1
E1) Parallel grip weighted chins – 1 x 6, 1 x 5, 2 x 3-5
E2) Horizontal pull-ups (feet on ball)- 2 x MAX #
E3) Rear delt lateral raise- 2 x 12-15
F1) Side bridge rotations at 6 seconds in each position - 2 x 2
Sample Meal Plan on a Normal Day:
5:45am: 500 ml water
6:00am: A scoop of BioSteel's High Performance Protein + 500 ml water + 1 tsp olive oil + 2 tbsp organic almond butter
7:00am: Just before I start my warm up I slam back 3 scoops of BioSteel High Performance Sport Drink in 250-500ml water. Then I immediately mix up 3 more scoops in my 1 litre canteen. I sip on that between sets. Immediately after training I will have one of the following 2 options:
Option 1 - If I am looking to lean out a little:
1 scoop of Vanilla BioSteel High Performance Protein
1 scoop of BioSteel High Performance Sport Drink
Option 2 - If I have been behaving myself and feel like I am lean enough:
2 scoops of BioSteel Advanced Recovery Formula in 500-750ml water
10:30am: 3 whole eggs and 3 egg whites with a 1/4 cup of each of the following; red and yellow peppers, spinach and asparagus
1:30 pm: Large green salad with 8-10oz of sirloin steak or chicken (alternate every other day)
Between lunch and dinner I will sip on 2 scoops of High Performance Sport Drink in 1 litre of water and sometime around 3-4pm will have either 2 handfuls of cashews or almonds and/or an organic pepperette (depending upon how hungry I am) and a cup of green tea
6:30 pm: I will have about 6-8oz of beef/chicken/fish, a very generous portion of either broccoli/cauliflower or asparagus, and a smaller portion of either rice or quinoa (about 1/2 of my plate is veggies, a ¼ is protein and a ¼ is rice/quinoa).
9:00 pm: 1 cup of herbal tea
Dylan Armstrong, from Kamloops, B.C., competes in the shot put under world renowned coach Dr. Anatoliy Bondarchuk. Armstrong closed the 2011 season as the top ranked shot putter on the planet with a world-leading throw of 22.21 metres. 2011 also included a silver medal from the World Championships in Korea, Gold at the Pan American Games in Mexico, and an IAAF Diamond League title.
Armstrong’s other accomplishments include:
-Gold at the 2010 Commonwealth Games
-4th at the 2008 Olympic Games
-Gold at the 2007 Pan American Games
-Silver at the 2000 World Junior Championships
Armstrong has one clear objective in 2012, that’s to stand atop the podium in London while the Canadian national anthem blares in Olympic Stadium.
Depending on where he is in his periodization Dylan will throw as often as twice a day. He also does a number of sport specialized exercises, which means using the same muscles involved in his sporting action (i.e. throwing the shot put).
Dylan’s workout routine consists of 5 sets of 4 - 6 exercises. Exercises include a number of sport specialized as well as well known exercises such as bench press, clean lifts, dead lifts, snatch and squats.
Dylan’s rigorous training regiment requires a diet containing 8000 calories a day.
Breakfast - Egg whites and fruit
Lunch - Chicken and salad
Dinner - Steak / fish with vegetables
Jordan Eberle is one of the NHL’s brightest young stars. Originally selected 22nd overall in the 2008 NHL entry draft, Jordan made his NHL debut shortly after winning gold at the World Junior Championships with Team Canada in 2009. After a stellar WHL career, Jordan’s NHL debut was one of the most anticipated in Oilers history. Displaying great goal scoring ability and playmaking skills, Jordan has become a centerpiece for the Oilers and is living up to his first round selection earning his first all-star selection in 2012.
Jordan’s commitment to health and fitness spans year round, spending his summers training with strength coach Doug Crashley.
Dynamic Warm Up:
Extra attention to hip flexibility and scapular stability
Favorite Speed/Power/Agility Work:
Triangle agility
Hurdle hops
Sprints
Favorite Lift:
Clean Squat from Hang 5,3,3,1
Landmine 3 Pt Push Pull 3 x 5
Single leg Goblet Squat 4 x 5/leg
or
Rope Pull Ups Race to T(total)=100
Contra-lateral DB RDL 5 x 5/
Slide Board Hip Raise Leg Curls
Favorite Core Exercises:
Rotational: Keiser Low 2 High Chop 5 x 5
Stability: Bridge Circuit 60 seconds followed by 60 pumps at each of front side(s) and glute bridge
Favorite Energy System Development/Conditioning work:
Running the McHugh (Memorial) Stairs in Calgary on Saturdays
In the summer of 2011 Jordan spent post workouts shooting on the Skillz High Octane Rapidshot at Crash Conditioning
