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Star Factory Fitness interview

September 24, 2014 Leave a comment

Hi folks! I was recently interviewed by Conor Doherty of Star Factory Fitness. We talked about my hockey career, my training career, and hockey training in general. The interview originally posted on elitehockeypower.com on September 18, 2014. Have a read either there, or below! Also, be sure to visit starfactoryfitness.com and elitehockeypower.com for some great hockey training and fitness tips. Both sites are also on Twitter @sfactoryfitness and @ehockeypower.

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Interview with Former Pro Hockey Player Dave Cunning

Playing pro hockey is something that all motivated hockey players strive for.  Not everyone will reach that level, but having a former pro hockey player give you advice never hurts.  So I’m very pleased to have Dave Cunning share with you some of the things he learned and experienced along the way to becoming a pro hockey player and what it takes to play at that level.


1. Hey David, Nice to have you on the site.  I’m interested, along with other readers, what sports you played growing up?

I started playing hockey and soccer when I was five years old, but soccer eventually gave way to baseball. I used to ski when I was a kid too, but I transitioned to snowboarding when I got older, and learned to wakeboard after that. My family plays a lot of badminton, so I picked that up, along with golf. I played volleyball and basketball in elementary and high school. I recall trying archery at one point too. I was obviously pretty deep into sports. Hockey eventually won out over them all, though I still participate in most of the others from time to time.

2. I hear you’ve played a bit of pro hockey. Tell us a bit about your hockey career.

Getting to play in the pro ranks was a dream come true that I worked very hard for a lot of years to accomplish. It took me 17 years to rise through minor, junior, and college hockey before I had the opportunity to fly across the world to Europe and play professionally. Scoring a goal in my first game as a pro made every second of that struggle worth it. It was an amazing feeling to play at that level, and remains one of my greatest accomplishments. A lot of guys played a lot longer and had a lot more lucrative careers than I did, but I cherish the time that I had to live out my dream and play at that level. Hockey allowed me to travel through four countries to play, and to meet some of the best friends that I have, so I am very thankful for the time I had to play the game.

3. Did you have a strength and conditioning coach with any of the junior or pro teams you played with?

I remember having strength and conditioning coaches with my junior team (Creston Thundercats of the KIJHL) and my college team (Briecrest College of the ACAC), but oddly not with my pro team in France (Lyon HC). They were helpful to have around, usually doing group sessions with our entire team. I know a lot of guys were like me and didn’t utilize them as much as we probably should have. A lot of the exercises I picked up were from teammates sharing parts of their training routines with me, which I cherry picked from to help form my own approach to training. If I’d had the money to hire one of them I probably would have, but there isn’t a lot of money in junior and college hockey – at least not where I was and when I was there.

4. If so, tell us a bit about the programs that those coaches took you through.

Again, I didn’t get the most out of the strength coaches that were around, but the gist of what they were trying to teach us as a group was to train specifically for our sport, and to train the muscles and movements that hockey players use in the game. There was a lot of power and quickness prescribed to be used in each motion. They were trying to get us away from just general bodybuilding exercises – though there were always a few guys who insisted on coming in to just train chest and biceps, no matter what they were told to the contrary. A lot of the advice that was doled out to us over a few sessions at the beginning of the season, then we were on our own to carry it out that year, save for a few sporadic check-ups here and there. We had pre-season and mid-season fitness testing too. It’s important to remember that a hockey season is rather grueling physically, so our in-season workouts were nowhere near as intense as they were in the off-season. It was maintenance more than anything.

former pro hockey player

5. Were there any differences between junior and pro strength coaches, in terms of their programming and beliefs about strength training?

I think my junior and college strength coaches were very much of the same school of thought, though they all had different sports backgrounds. They all knew it was an important component for an athlete though. What I think might have been the difference between training between amateur and pro was the geography and perhaps the language barrier. In Lyon we had a gym at the rink, but it was pretty basic. Most of the times I would go in there to train, I would be the only one. The guys could have been going somewhere else to workout that I didn’t know of, but I didn’t have a strong enough level of French to find out where that was if that was what was happening. I think in Canada, you get spoiled a little as hockey players because our whole country is so in love with hockey and the guys and girls who play it have a plethora of options in front of them to take advantage of to get better at it. You can find a trainer at a gym to train you specifically for hockey at a gym, or you can find a hockey school in your town to improve your gameplay. Not every country in the world has that high of a regard for hockey, so those options aren’t as readily available, as it appeared to be where I was. Surely other nations who embrace the game like Canada does are different though.

6. What made you want to become a strength and conditioning coach?

When I realized that my playing days were done, I knew I wanted to stay involved in the game, and I had to think about which capacity would be the best fit for me to do so. Remembering back to when I was playing, I loved working out in the summers with a buddy of mine – we pushed each other as hard as we could to get stronger, faster, and better so that we could keep going farther in the game. I loved being motivated by a like-minded person, and I loved being that same thing to someone else. It paid off for us both, as we both eventually become pros (though he got an NHL tryout, so he got farther along than I did). I saw becoming a strength coach as an opportunity to help other players see what it takes to get where they want to go, and help be one part of their preparation and motivation to go as far as they could in the game. It’s been awesome to watch the players I’ve trained get noticeably stronger and quicker, and have a bigger impact on their team than before.

7. What types of courses or certifications did you take to become a strength coach?

I graduated through the BCRPA Personal Trainer certification program.

8. What level of hockey players do you train at the moment?

I’m currently overseas in Korea teaching English, so I am only training general fitness clients on the side at the moment. But while I was still in Canada, I was regularly training WHL, BCHL, and KIJHL players, and plan to do so again when I return home.

9. Take us through what a workout would look like during the season and the off-season.

Off-season workouts are a lot more physical than in-season ones, but that is for a reason. You aren’t skating everyday and playing every weekend in the summer, nor are you battling fatigue and injuries, so you have to balance the two training seasons appropriately. The off-season’s for building strength, size, quickness, stamina, power, mobility, and range of motion, while in-season training is primarily about maintaining those attributes. Off-season workouts see you lift a lot of weight, perform a lot of sets, and execute each motion with a lot of a lot of power to help build the specific major and minor muscle groups that hockey players use most during the game. There are a lot of all-out sprints and related exercises to get your feet moving as quick as they ever have, in hopes of that translating into you becoming a quicker skater during the season. While you work out through hockey season, you perform a lot of the same exercises and motions, but you do it with an approach that doesn’t leave you sore, tired, or otherwise not in optimal condition when it comes to game time. Every level of hockey has a different length of season, and you have to be ready for each game whether it’s the first, last, or somewhere mid-season. Usually in-season workouts have guys scaling back their sets and reps, and not pushing their limits, though they do their best to maintain the benchmarks they’ve already set, and not regress in any categories.

10. What sets apart the players that really get great results compared to those that get average results from training?

It’s simply the dedication to get the work done, and to use your time wisely. In junior hockey and pro hockey, you have a lot more extra time in your day, so there are less excuses to miss workouts – though some guys always find a way. In college hockey, you have to balance student life, class schedules, and everything else, so it’s tougher to find the time, and it’s really easy to pass on trips to the gym. It becomes about prioritizing your time to do it, no matter what your current lifestyle allows. The guys who make that time to get better are almost always the guys who have the most success.

11. When you played pro hockey, was there a player(s) that really stood out in the weight room compared to others?

There were always two or three guys on every team I played for that were standouts in the gym, and had the bodies to show for it. I saw each one of them put in the time and effort to get themselves there. One guy in particular was Bobby Leavins – he was a New York Islanders draft pick, and had played a season of minor pro, so to have him on our college team as our captain was huge for us. He brought his dedication to off-ice training to our team, and always made time to get in the gym. Our school’s gym was located in the basketball/volleyball gymnasium, and somehow Bobby had managed to get himself a gym key so he could workout even when the gym was closed. One time during a school event, the gym was packed with students, including our team, all focused on whatever event was taking place in the gymnasium that night. Conspicuously, Bobby was nowhere to be found – until further inspection revealed that he had made his made his way into the gym with his key, kept the main lights off and smuggled in a desk lamp, and was basically working out in the dark, undetected until I found him. Despite playing as a left-winger as a pro, Bobby moved back to defense for our team, and still finished second in team scoring. The guy was definitely doing something right, and I know his commitment to training had something to do with it.

12. If you could give hockey players that want to start an off-ice training program any advice, what would it be?

My advice would be to do it! A lot of guys unfortunately don’t get past the stage of talking about it and saying they want to start doing it. Whether you hire a trainer, find a like-minded gym buddy, or research and put together your own program, just get to it. Of course I recommend hiring a professional over all the other options – certified trainers are educated to make your training routines sport specific, efficient, and optimized to make you the best you can be, when you need to be. Of course, trainers are an investment, and some players think that they know enough and don’t need them. While some players have the luxury on relying on natural talent to ascend in the sport, most guys have to work for everything they get. Whether you can afford to hire a trainer or not really is a question of whether you can afford to be less prepared than you could be if you did. Personally, after becoming a trainer and learning the approaches and methodologies I know now, and after seeing how many NHLers hire trainers and seeing how hard they work in the summer, part of me wishes I had made that investment when I was still playing. Competition for spots on teams at every level is so intense these days – players have to find a way to stand out from the crowd to get one of those open spots on a roster. If off-ice training is the thing that helps you catch a scout or coach’s eye in training camp, there’s no question it’s worth the investment. Never be satisfied with where you’re at – in hockey there’s always someone younger, bigger, and better that wants to be where you are, so you’ve got to do what it takes to keep your place, or be the one that takes someone else’s spot.

You can find out more about David and his work at:

His Websites: davecunning.wordpress.com and cunningathletics.wordpress.com

Twitter: @davecunning and @CunningAthletix

Podcast: http://xppsp.podbean.com

Hockey Talkie: Cooke, Chara, Kovalev, Heritage Classic, and Everything In Between.

March 23, 2011 10 comments

 

I love love LOVE Matt Cooke’s regular season/1st round playoff suspension. Faaaaaaaar overdue. The guy did not deserve as many chances as he got to clean up his act. Only thing better would have been if it were for all playoffs, or more.  I don’t care how good of a guy HBO’s 24/7 series made him seem like, and how much his teammates stick up for him, guys who play like that need to be removed from the game.  Curious that the Mario Lemieux factor finally wrangled an apology out of him too. 

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I can’t help but think Zdeno Chara’s hit on Max Pacioretty was locationally circumstancial. Anyone who’s had their ribcage rattled off Sparrow Gardens’ mid-bench wood pillars knows what I mean (for those who don’t know, that was the now-demolished wartime built airplane hangar/converted home-rink of the Briercrest Clippers, the college team I played for). As absolutely terrible as the result was, the hit would’ve turned out ok anywhere in the rink there was glass, and it seems a little out of character for Chara to go out of his way to hurt a guy like that. I could be wrong. Maybe there’s more to the story that the camera didn’t catch; some stick work, or something that set him off. Good for the NHL in beefing up the stanchion padding in rinks, but do we really need that little media area anyways? I get the ongoing American media sell of hockey and every nook and cranny of the game to increase viewership, but that little hut that houses reporters to call color-commentary and jump on the team benches mid-game to bother coaches for questions doesn’t seem necessary. Not to say that the Euro’s are doing it right, but some of their rinks benches are completely open, and don’t even have a divisible separation point between both teams, besides a huge gap of space. But then again, both teams walk out to the ice side by side, like they’re not about to go out on the ice and try to kill each other, so take that analogy with a grain of salt.

Good call on the no suspension for Chara though, much to the chagrin of Air Canada, who threatened to pull its sponsorship of the NHL out if the league didn’t make its product safer. I respect the move, but it sure would’ve held more water if the 6 Canadian and 5 American based NHL teams spend between $2.5 – 3.5million per season each on Air Canada  flights (via HNIC’s Jeff Marek on Twitter), and if Air Canada wasn’t such a terrible airline.

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So I’ve entered the 1st round of playoffs in the Bourne’s Blog fantasy hockey league. This year marks the first year I’ve put money on the line, and the first year I won the 1st overall pick selection. I selected Alexander Ovechkin, on the basis that I thought he would be awesome yet again. Instead of awesome, I got above-average. And now, when I need him the most, Ovechkin has decided to take 7-10 days off, while each round lasts one week. FML.

Speaking of infuriating Russians, a lesser man would’ve taken the hint he wasn’t wanted, retired, and headed back to Russia after being traded for a conditional 7th round pick. Not Alexi Kovalev. A “conditional” pick seems like the worst one to get in a draft, and pretty well the absolute minimum of acceptability when it comes to collateral in a deal. Doesn’t conditional just mean that the team who’s offered the pick will make sure you get the worst choice possible in that round?

Penguins: “Our conditions… just make sure your pick isn’t taller than 5’5”, he can’t weight more than 165 lbs, and make sure he’s got no track record of doing or winning anything significant or noteworthy in his hockey career. Stick within those parameters and we’ve got a deal.”

Senators: “… that sounds fair.”

Both, under their breath: “ ………suckers!!”

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Vincent Lecavalier did to PK Subban what Mike Richards wouldn’t, and would only talk about someone doing if he kept playing the way he does:  I don’t get what Vinny was so mad about; should Subban have just let him stand in front of his goalie, or maybe politely asked him to move? Maybe he was just mad that a rookie defenceman has played more games, has more assists, and gets more minutes per game and shifts per game than him. Why do the league’s veteran players get so angry with young, quick, talented players who celebrate their goals, and play a highly physical and exciting to watch style of hockey? Surely a Cup champ and seasoned veteran can’t feel threatened by the presence of this new brand of player, can he? Subban sure seems to make a lot of other players mad for fairly perplexing reasons.

Speaking of rookies, Taylor Hall’s first NHL fight turned out pretty well worst-case scenario for him, with that resulting ankle injury. He picked up the Gordie Howe hat-trick though, so there’s that at least for him. That stat puts him in some elite company, and places him only 16 more off the lead set by Brendan Shanahan.

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After being written off for most of the season, Jarome Iginla’s 30 goals/10 seasons milestone sure has redeemed him in the eyes of the hockey world.

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Former Calgary Flame and current Toronto Maple Leafs assistant coach, Tim Hunter is still an ugly, ugly man.

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The slow shootout approach seems stopped more often than not. Get up some speed, move around; do something less easily read by a goalie.

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I respect no-BS guys like Brian Burke & John Tortorella, but I think it’d suck to work/play for them. I’m sure Sean Avery hates every minute of playing for Torts, but at the same time, knows he’s exactly the coach he needs to get the best out of him. Burke won’t tolerate the media’s crap, and I love it. The NHL, and everyone really, needs guys that cut out the crap.

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Some NHL teams should consider rescuing Rick Nash from the Columbus Blue Jackets and offer their entire roster for him. Now THAT’D be a hype-worthy deadline deal. Sure, it’d take a few years to rebuild your roster, but assuming you have a decent farm system (any farm system can’t be that far off pace of CBJ’s actual team), you’d be back up to par in no time, AND have the addition of a franchise player. Nash deserves better. I’m going to start a FREE RICK NASH campaign, I think.

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On the Heritage Classic…..

Might as well have just worn this too.

-Did anyone else think the NHL is fairly stupid for not having the Heritage Classic be either Toronto vs Montreal, or Calgary vs Edmonton? I get the cross-continental viewership theory, but aren’t the afore mentioned rivalries a little more historic and television worthy? Based purely on rivalry/game-entertainment value, who’d you like to see in next year’s version? I’m thinking a Vancouver-Chicago one would be fun.

-Leave it to the USA to declare “Hockey Day in America” on the day Canadian teams play in the Heritage Classic outdoor game in Canada.

-Paul Brandt having a musical note on his Flames jersey in place of a number was ridiculous.

-Why did the Flames wear white pants???? So close to looking totally awesome. Then again, this is a team that throws salmon on the ice at home games, so not sure what I expected….

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And finally, why does ESPN continue to push women’s pool, dogshows, and bowling more than NHL hockey? And why does TSN continue to pick up these feeds? This is exactly why players like Pacioretty get hit into stanchions protecting the league’s media gimmicks. Americans, watch hockey already so players stop getting hurt!

In Tribute to My Friend, Colin Burritt.

July 3, 2010 17 comments

I know I usually try to make this blog at least semi-entertaining (I think it is, anyways), but do forgive me if I take a variance off the standard course this time to blog about the biggest thing on my mind these days.  All my little “witty observations” (are they witty?) don’t seem to hold a candle to what’s been on my mind lately.  It may not be the funniest or thought-provoking blog I’ve written, but bear with me, I at least have to write it for my own therapeutic value. 

Bottom right, one of the proudest Clippers to ever have donned the "blue boat".

As a walk-on rookie for the Briercrest Clippers college hockey team in 2002, I was fortunate enough to make some good and lasting friendships with some of the older players on our team.  One of them was a guy named Colin Burritt, affectionately (and perhaps ironically) known as “The Rat”.  Whereas a lot of veterans can make the existence of a rookie quite miserable, our team was a lot different in that aspect, and Colin was one of the guys that made that happen.  Don’t get me wrong, there was fun to be had at our expense, but the kind where you don’t end up hating your oppressors afterwards (I think only hockey guys will understand this).  He was a guy that made me feel comfortable, valued, and respected on the team, and in life.

Him and his now-wife Missy were an instrumental element in my now-wife and I ever getting past a salutation phase.  We were fortunate enough to attend their wedding, and they have been inspirational models of how a married couple should operate.  They’re two people that after seeing them together for 5 minutes, you know were soulmates destined to find each other from the start.  They’ve got two young boys, and are awesome parents.  Ever since college, Colin has been an honest, hard-working man, loving and providing for his family.   

Beyond those avenues, Colin is a strong man of God.  He whole-heartedly and devotedly walks with God in the Christian faith every day of his life, including God in every aspect of his being.  Not that he’s ever presented himself this way, but in terms of his faith, he’s one of those people that Christians like me could only aspire to be like. 

In 2009, after nearly completing police training in Medicine Hat, Alberta, Colin got sick, and was eventually diagnosed with Burkitt’s Lymphoma, a form of cancer.  Fighting for almost a year while in and out of hospital and away from his family, Colin beat it and was cleared 100% of any cancer.  It was an absolute answer to prayer, and some might say a miracle.  A while after being sent home, there were follow-up appointments, and it was discovered that the cancer had returned, this time in his brain and spinal fluid.  After more aggressive treatment, Colin was again sent home, but this time because the doctors could no longer do anything to help, and would be unable to remove the cancer.  As of this writing, Colin is still at home with his loving wife, kids, and family, living out the rest of his remaining days.

Obviously, there are people closer to him that are having a hard time with this (that’s an understatement, I know), but as a friend, I am as well.  Everyone hears about how cancer affects other people, but it always hurts more when it’s someone you know.  I’ve lost three people in my family to various forms of cancer.  Colin is my first friend who has faced it.  It’s just hard to deal with – what to think and say, how to act, what’s appropriate, etc.  After so many people have prayed for so long for him to be healed, and to even have him restored for a time, for him to be facing this situation seems utterly unfair.  I mean, no man should ever have to plan his own funeral and say goodbye to his wife and children, right?  Well, Colin is. 

You couldn’t convince them of any wrong-doing though; they remain strong – if not stronger than ever – in their faith.  Of course it’s the source of a lot of tears and sadness on one hand, but on the other there’s an unwavering belief in Colin’s pending journey to heaven, and that he’ll soon meet our Creator; this in addition to cherishing every available moment he has with his family.  When it comes to Christianity, these two are the real deal.  How many of you could say that they would feel that kind of peace in their last days?  I know I’d have a hard time with it, and I believe in God as well. 

Where a lot of people might feel justified in blaming and being angry at God for either giving him, or not healing his cancer, they have an unparalleled peace about it.  I really wish God would take away his cancer, to be honest.  It breaks my heart a little more each time I read about how his condition deteriorates; especially knowing there’s nothing I can do to help.  It just seems like another case of bad things happening to good people; but I think we have to have faith in God that there is something better for Colin just over the horizon – something that most of us really can’t fully comprehend.  I know they do.    

As a Christian, husband, father, man, and a friend, Colin has inspired me to be better.  I hope that I can operate on that level myself someday.  Scroll through some of the comments on their blog ( http://go-team-burritt.blogspot.com/ ), and you’ll soon see that his battle has touched many, many others in much the same way.  There are already talks of scholarships, tournaments, and trophies being named after him; I hope they all come to fruition, because his legacy is worthy of them all and more.

Colin, if you happen to read this, I love you, and I am deeply blessed to have met you; I cherish our friendship.  I know I will see you again.

The Burritt’s gave away wristbands some time ago, with the following verse imprinted on it:

” The LORD is my shepherd, I shall not be in want… he restores my soul.  He guides me… Even though I walk  through the valley of the shadow of death, I will fear not, for you are with me; your rod and your staff, they comfort me.  You prepare a table before me in the presence of my enemies.  You anoint my head with oil; my cup overflows.  Surely goodness and love will follow me all the days of my life, and I will dwell in the house of the LORD  forever.”  Psalm 23 (Paraphrased)

Hating the Road, Love For Home: The Geographical Prejudice of Hockey.

November 23, 2009 8 comments

 

Hockey (and all travelling sports) alters your geographical predispositions.  That is, when you play hockey, you play in a lot of different cities and towns, multiple times over.  When you play minor hockey, it’s more likely all the players on the opposing teams are actually from the city that is on their jersey.  When you play junior, college, and pro, you get players brought in from all points of the globe, and it makes you question the notion of who the “home team” really is, if you put some thought into it.

Depending on the outcome of an away game, you immediately form unfair blanket opinions of the entire township and its residents upon the conclusion of the game; perhaps even upon entry into the arena.  These are all loosely based on premature evaluations of the arena, team, and city.  If it’s an old rink, you refer to it as a “barn” from then on.  If it’s a small town, and their team is really bad, they become known as “bush-leaguers”, and their town could be any number of variations on the term “dump” or “hole”.   The less enjoyable the game due to opposing cheap, dirty, chirpy, and general unsportsmanlike conduct, the more all these prejudices become amplified in a player’s mind.  The most common phrase uttered in the dressing room after a road game, without a doubt is, “hurry up and pack your gear so we can get the **** outta here boys!”  All further recollections on a city upon a visit will return to “that time we whooped those hack bush-leaguers in this dumpy little town,” or in the case that the results were not positive, something along the lines of, “I hate playing here because this place sucks and they beat the crap out of us.”  And the spiral funnels downward…

On the flip side, playing hockey for a town builds an abnormal pride in a city that you have little to no connection with outside of hockey.  Generally, the smaller the city you play for, the more you end up loving that place, and its people.  I loved every minute of the time I played for Westside (population: 30,000), Creston (population: 5000), Caronport (village status, population: 1000), and Lyon (population: 5,000,000), and I wore their colors with pride.

So Beaver Valley, Columbia Valley, Castlegar, Golden, Enderby, Princeton, Spokane, Summerland, Osoyoos, Armstrong, Winfield, Lumby, Mission, Dawson Creek, Nakusp, Kitimat, Calgary, Edmonton, Red Deer, Camrose, St. James, Cholet; I’m sure you all have good things to offer in your own unique ways, but I don’t like you for no good reasons other than the 20 some-odd players that have represented you on the ice over the years, and/or the few hours in and limited view I had of your town.  Your fans may not have been very nice to us either.  Also, you’re really far away from where I am, and I blame you for my hatred of long-distance driving.  Kimberly; you beating us in game 7 will always sting.  Kamloops; you smell.  Merritt; your continued support of country music infuriates me.  Dauphin, MB; I had to fight when I visited you.  Revelstoke, Penticton, Salmon Arm and Sicamous; I hear good things about you from other people, but I’m still not sold.  100 Mile House, I don’t like you because you’re really, cruelly, cold.  Don’t make me play games at 6am in the dead of winter, wearing my street clothes under my gear to keep warm next time.  Hull, PQ; you were fun to visit actually, but your teams were way better than us. Terrace; you’re cool because I won a championship there.  Mont Blanc, FR; it was fun being in the Alps.  Vernon; you’re an exception, because you’re where I was born, and where I still have family.  And as for Kelowna; well, I’ll tell people I’m from there for ease of geographic explanation (I also have claimed to be from Vancouver when abroad, for the same reason), but I’m Westside till I die.

I’m sure this sounds pretty messed up, and I’ll be the first to admit that it is.  Am I sorry for all my prejudice?  I probably should be, but I don’t know that I truthfully am.  I do think the concept is skewed, but maybe I need some big redeeming moment in each town for me to warm up to them.  That or, it may just be hopeless.  Gooooo Grizzlies/Thundercats/Clippers!

**Discussion/comment provoking question**: Current or former athletes, what city did/do you hate playing in the most, and why?

 

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