How NHL Star Michael Grabner Trains to Be the Fastest Man on Ice


One of the most important skills in special hockey. For Michael Grabner, this is the key to his survival in the NHL.

But contrary to your opinion, the former Rangers winger from New York doesn’t spend hours on ice to speed himself up. In fact, he finds the best way to stay fast and fast is to take off skates and go to the gym.

“In Austria, we don’t really skate in the beginning of summer ice there is no snow,” says Gerbner, an Austrian resident and one of the fastest players in the league. Fastest “So I’m always in the gym instead of doing a lot of work. That’s where my lower body strength comes from. You need to be explosive, fast.”

It looks like Grabner, a mad scientist at the gym. Of course, he uses traditional tricks: deadlifts, squats, basic exercises, spin bikes, and dumbbells. But whatever the norm, the 611 185, 185-lb speedster will do almost anything in its training to see if it works. It doesn’t matter how hard the exercise is, who gets it from discipline, whether he has seen it on Instagram, or if he picks it up with a teammate – Grabner will shoot it.

They say, “Over the years, I have changed my training a lot.” I don’t do the same thing every time, “says Grabner.” I try to change it every day, because After that you can get bored very quickly. I try to look at different things. I see people and trainers on Instagram, different exercises. I can tell if this is a move for me or if it is something I would rather not do. I think this is the biggest thing for people who go to the gym – they get a program, do the same program every day – I get angry with it. “

Griber doesn’t just use Instagram for research. His profile depicts a body that has been honored to gain speed and dominate the ice. It has a super kit six pack, plus powerful neck, chest and biceps. He also uses the social media platform to share some of the activities he is trying to do at the gym. In one case, the winger used a cone jumping drill this offseason to help his feet power, and he added a variety of jumping movements to strengthen the lower body strength.

“As a high-speed athlete, I’m always trying to stay explosive,” says Gerbner. “Whether it’s a box jump, a long jump, or a cone jump, these are good exercises for speed. . “

From his days in the Junior Hockey and Austrian Hockey League to his first full season in the NHL, his speed has always been part of the game of gurbaner. Then with the islands, Gerbner demonstrated the ability of past defenders to net the puck, which he did 34 times. A big impact on keeping up the pace there? Hammering on his cover at the gym.

“I usually do basic training before every workout,” says Gerbner. “When I do basic work, I feel like my whole body is warming up. It’s such a big muscle group in your body and so important for speed. When you look at spraying, they have Always have good core muscles. “

The New York Rangers hope the winger can inject some great potential and explosiveness into his offense alongside stars like Drake Steppen, Rick Nash, and Chris Kremer. Grabner has previously won the NHL’s fastest skater event in the All-Star Game, and will now try to use that momentum to try to get the Rangers to win the Stanley Cup for the first time in two decades.

Talked to Griber Men’s Journal About prevention training, why is her speed so important, and why she ended her habit of eating “something” when she was younger.

(Editor’s note: This interview has been edited for clarity.)

Men’s Journal: What is your daily workout like? How often do you train at the gym?

Michael Grabner: Once I start exercising in the summer, I do lower body twice a week, upper body twice a week, and then I do motorcycle riding. On Monday, I would go to the gym, warm up, and then do different things, like cover and pull something sharp. Then I usually do fifteen twenty minute core circuits, different exercises. When I look on Instagram or something interesting, I do things too. I usually like to exercise – I can’t do it myself, even if I’m not playing hockey, it just doesn’t work.

How do you decide your routine? How have you built your training program over the years?

I do the program that the teams have given me [Grabner has played for the New York Islanders, Toronto Maple Leafs, and Vancouver Canucks] And then I mix some of my stuff there. That’s what I like when I play for different teams, because everyone’s philosophy is different. Over the years, you have to see what you like, circuit training or heavy weight. So I think with that, whenever I work, I refrain from joining the same program.

With my program, there are more things about getting back to doing heavy work in the first two weeks, but then you add more circuits, like four exercises at a time to the project. Once you start gaining more weight, trying to gain some muscle and get stronger, I focus on either squats or deadlifts, but you only do four or five exercises, as much as you do this. You can go with exercise. Then I did two and two circuits, four exercises.

What are some exercises in the gym that help you the most on the ice, which translates to your speed on the ice?

I jump a lot I always do some explosive exercises and a set of squats. So you can do five representations of heavy squats, and then right away. Afterwards, make six jumps or whatever, remove obstacles, and things are going well. You just sit down, pause, and jump. Try to make it as explosive as possible, and get off the ground as fast as you can. I’m good .I am fine, so I try to make the obstacles as high as possible to get a little more challenging. Yes I lift my legs, lift my legs, go biking – last year I didn’t really ride much, but in the summer I rode a lot. I really liked it. I did a lot of work on spin bikes. When I was a kid I used to do a lot of collaborative work with my friends, like for agility, or where a guy has two tennis balls in one of each hand, and he drops it and you get the ball. Run to the side and try to catch it before it bounces twice, stuff like that.

What types of exercises do you do for your core?

One day I will sit more and work on the mat, and the next day I will do more cable work, such as things like side chops or cross body chips. When I grab the hockey stick, my lower body is still very curved. So I try to work at different angles of my core vision. And, of course, when you’re doing your little spirits, like 20- or 30-yard stuff, you do your basic job well. I think it helps improve your strength.

What is the best advice you have received for training in your career?

You have to listen to your body. Obviously, as you get older your body changes. The best advice is to listen to your body how you feel when you try things out. Since I’m getting older, I can’t weigh on the deadlift that I used to do four to five years ago. I would rather weigh less and make sure I get the right form. Once you get tired of six, seven, or eight reps, then the injuries can come. I think every day is different. Some mornings I don’t feel explosive, but I try to see how the body reacts to this program or exercise.

What is your nutrition like? What are some of your favorite foods while supporting your training?

I probably shouldn’t say that, but I never looked at nutritional stuff early in my career. [laughs]General Chat Chat Lounge When I was a kid, I could eat three chocolate cakes every night and I couldn’t even get a pound. Now, as you grow up, as I said, you learn things. I knew I could eat something when I was younger, but that didn’t help me. It didn’t make me heavy, but it didn’t give me as much energy as other foods would. Now I go for nutrition. I see a lot. Last year in Toronto, and now here, they have a cook for breakfast, lunch and stuff. So you get really good food items. I personally try to stay away from gluten now, and this is clearly discussed a lot. I usually eat a lot of fish, poultry and rice. In the morning, I usually have four or five eggs and some oatmeal.

I’d like to have more sweets. After my workouts or skates, I will move or something, like protein carbs mixed in. This is the thing to work on – you have to see how your body reacts. The behavior shows how you feel when you eat certain foods or anything, see what your body does. what does.

When you are away from the game, what do you like to do in your offtime?

I love to golf Many hockey players love to golf. So I try and get out with my friends as much as possible. I have two children, so when I am at home I try to spend a lot of time with them. I usually go out before dawn and do my exercises in the morning, but after that I try and have as much time as I can.

What are your expectations for you and the Rangers this season?

When I was with other teams, it was always difficult to play against the Rangers. Obviously we have big goals in Henrik Lindquist and expectations are always high here – we want to win. This is the goal from top to bottom. We have a lot of great players and I’m trying to fit in. I’ll do my part. That would probably be a lot of a penalty total, which I love to play, and I want to help myself as much as I can. Hopefully when we are here I will have the opportunity to go to the playoffs and play in the Stanley Cup.

What advice do you have for young players when it comes to hockey training and sports?

As you try things out and see what you like, ask yourself a little in the process. When you are a little kid, a lot of people talk to you about it and nowadays, fitness has become such a big thing, so many people have different ideas that tell them what to do. So your body needs to listen and it is difficult to know what is better. Ten years ago, it was just weights, benches and squats, and people and teams are now focusing more on different philosophies. I don’t think there is really a right or wrong way, but you need to know what kind of player you are and then work on what you need to do. Have fun with it too.

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