Protein Pancakes: Pack in some high-quality protein for breakfast!
I’m always on the lookout for great-tasting recipes that are high in protein. This is one of my recent favorites… Protein Pancakes are a great addition to any meal plan, and one we’ve been using in the S3 Formula – Enjoy!!
Ingredients:
1 cup – plain oatmeal
4 egg whites
1 tsp – salt
5 tbsp – splenda (or other sweetener of choice)
3 large strawberries
Cook up the oatmeal as usual with the salt and sweetener (but use less water than normal so it turns out really thick). Add the egg whites and stir them in well (this will moisten the mixture back up). Throw the mix on the griddle and cook them until they’re light brown on both sides. Cut up some strawberries and put them on top!
NOTE: feel free to cut the recipe in half to fit your individual meal plan.
Nutrition Facts:
Calories – 366
Protein – 24.7 g
Carbs – 56.4 g
Fats – 5.3 g
I am often asked what a player should do to make the most of his or her off season. This can be a tough question, because the answer usually varies from player to player. However, despite the many possible “correct answers,” there are five main objectives that I think should be staples for any player looking to improve this summer––regardless of age or skill-level:
Improve physical performance: The off-season is the time to develop your speed, strength, and size. During the summer months, this should be the primary focus for serious hockey players. Enormous gains can be made by consistently working out in a structured, hockey-specific, strength and conditioning program.
Improve technical hockey skills (on-ice): Hockey players should take the time to develop and fine-tune the technical elements of their game that have been neglected during the hectic playoff push. I recommend getting into a hockey camp that is highly focused on technical skating, puck-handling, passing, and shooting. A slightly laid-back atmosphere is good, as long as proper technique is insisted upon. Remember, the objective of this type of training isn’t to “whip” you into shape, but to correct and reinforce proper form and technique.
Improve technical hockey skills (off-ice): There are a number of skills that can also be developed away from the rink such as stickhandling and shooting. Set up an obstacle course to stickhandle through, and put together a shooting gallery in your backyard and work on your shot back there. You can get hundreds of extra development hours in this way, and its FREE (aside from the initial set up costs).
Develop and maintain general athleticism: Keep your athleticism up by playing different sports in the summer. Generally speaking, the best athletes are also the best hockey players. Developing different types of motor skills and coordination by participating in other sports will help improve your hockey game by improving your overall athleticism.
Stay “game fresh”: Find a way to work in some game time every week or two during the summer. This can be via pick-up hockey, summer league, or the odd tournament over the summer. Make sure it’s a light-hearted environment, and won’t be mentally over-taxing. The objective here is just to stay sharp, and reinforce some of the technical work you’ve been developing as we mentioned in step two. You’ll have plenty of time for high-intensity hockey once the regular season rolls around. Don’t burn yourself out on recreational summer hockey.
So that’s it! Remember, these tips are general recommendations, you’ll need to modify them to fit your own specific needs and schedule. However, planning your summer using these five basic guidelines should help you to have a very productive off-season, and to arrive at training camp primed, well-rested, and ready to have a phenomenal season!
The Hang Clean is one of the most effective exercises for increasing hockey speed, strength, coordination, and general athleticism. Because it is so effective, we include it as one of our “core” lifts in the S3 Formula (by core I mean “main” or “staple” lifts, not the core muscles of the mid-section).
Technique is extremely important with the Hang Clean. So, start light enough that you can control the weight and develop your technique before moving on to heavier weights. Including this lift in your off ice training program will help make you a stronger, faster player come fall!
As you know, I’m a HUGE advocate of improving your game during the off-season. I’ve found that the off-season is a time where you can make massive gains in strength and speed, as well as a time where you can fine tune other elements of your game like shooting and stickhandling.
My attitude toward the benefits off-season training is part of the reason I got so excited when my good buddy Jeremy Rupke over at howtohockey.com told me about his idea to create the Slapshot Challenge. He is challenging every hockey player to improve their slapshot this summer, and will be coming out with loads of material to help you along the way. Here’s a quick video with the details:
I’ve known Jeremy for a while now, and he is a great hockey guy who definitely knows his stuff… check it out, and sign up to participate!
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