T-6 days to LA and @narchplayers finals so making sure my kit is ready, starting with cleaning the bearings and putting a new set of @konixxhockey Pure-X tyres on the wheely boots. No excuses. @wheelhubasia @csplussports @fallin.stars_ #respectmentalhealth #strengthcouragefaith #wheelhubasia #konixxhockey #helobearings #quark #narch #narchfinals #inlinehockey

You gotta know when to hold, when to raise and when to fold. Not every rep will go the way you plan or look perfect. Sometimes folding isn't the worst thing to do and I knew straight away I didn't have a 145kg lift in the tank so I 'noped' myself out of there and worked my way back down to 120kg aiming for quality reps with a pause just off the floor. A few days later I did front squats and managed to work up to 87.5kg for 2 reps then did a few sets of pause reps with a 3-4s pause at the bottom to help improve my hip mobility and strength in the end range. Pause reps are a good tool to use to help break through plateaus or even just switch things up a bit if you're looking for a way to overload the exercise without adding weight. They're hard, but a great way to challenge yourself and increase strength. #dombrownefitness #strength #squats #deadlifts #pausereps Music: Redline Musician: EnjoyMusic URL: https://enjoymusic.ai

A few clips from a session last week. Power cleans, z-press and front squats, some sets with a pause at the bottom, heels still elevated due to my ankle issue. Also did pull-ups, hanging leg raises, some shoulder prehab work and finished with a 2km row. Consistency is key and I'm determined to continue working hard to be ready for our @wheelhubasia trip to @narchplayers finals this summer. #InlineHockey #narchfinals #strength #fitness #power #dombrownefitness

Just some exercises we've worked on over the last couple of weeks in preparation for a squash tournament in July. Having fun working with Derek again and trying out some new things in the gym. #fitness #strength #squash #power #performance

A quick session at @thevaultfitnesshk this afternoon consisting of box squats 5 sets of 3-5 supersetted with some core work before jumping on the bike this evening to get 35km ride in. #squats #strength #lowerbody #dombrownefitness

Absolutely smashed it ladies!!

After a pretty exhausting 12-3 semi final win in the @wheelhubasia @mistyshongkong @3inlinehockey playoffs last night and running on 4hrs sleep I was feeling a bit sore this morning and considered sacking off the gym. I was going to just do some very light cardio on the bike after walking home from work instead of lifting. Started my walk home from work and autopilot took me straight to @thevaultfitnesshk so I did a light power session, working on some power cleans supersetted with band assisted jumps then did some upper body strength work and finished with a light 10 mins on the assault bike before the walk home. Felt good to get in the gym and do some work with the long term goal of getting ready for @narchplayers still my focus. Special thanks to @hoapahockey for the nice new twig too! 1 goal and 7 assists so hopefully it will bring some luck in the playoff final on Friday too. #activerecovery #WheelHubAsia #3inlinehockey #3on3hockey #mistyswanchai #hoapahockey #playoffs #newtwig

Working on my new program today at @thevaultfitnesshk. Last session of week 2 and feeling good! Started with some power work, then worked on some unilateral strength before finishing with 4 rounds of a cardio and core superset of 250m ski erg then 12 hanging leg raises. Averaged 53s for the ski erg. Clean pulls are an effective way to improve power development and speed. The exercise primarily targets the posterior chain muscles (hamstrings, glutes, lower back), which are crucial for skating, sprinting, jumping, and other athletic movements. The controlled lowering phase of the exercise teaches athletes to absorb force, making them more efficient and less likely to experience injuries. This exercise is beneficial for any athlete looking to develop explosive power. Front racked Bulgarian split squats are a great unilateral exercise for improving lower body strength, stability, and mobility. Unilateral exercises like Bulgarian Split Squats can improve muscle symmetry and balance, which can lead to reduced risk of injury. Benefits also include better hip mobility and increases quadriceps activation. The front rack position engages the upper back and core, which is excellent for athletes since it promotes better posture and helps maintain stability during explosive movements. This exercise is perfect for ice and inline hockey players who need to be quick, agile, and stable on the rink. Single Arm Dumbbell Presses are a great way to improve upper body strength and also core stability. This exercise promotes symmetry and balance while challenging core stability and engaging the upper back. This exercise is effective for athletes needing to develop stability in the shoulder girdle, such as ice and inline hockey players who need to maintain shoulder stability while absorbing hits. Incorporating these exercises into your gym program can lead to improved performance and reduced injury risk. #injuryprevention #strength #inlinehockey #cleanpulls #power #conditioning Music: Moscow Rain ( by FUGUE ) Musician: Marco Lazovic URL: https://icons8.com/music/

A quick video of some of my session today at @thevaultfitnesshk as I get ready for @narchplayers Finals with @wheelhubasia this July. Hip mobility exercises are crucial for ice and inline hockey athletes. In fact, a study published in the Journal of Sports Science and Medicine found that athletes with better hip mobility had better performance in sports that require multidirectional movements, including ice and inline hockey, while another study highlighted the increased risk of hip injuries in hockey players, likely due to the mechanics of skating. Working on hip mobility and strength can help reduce these injuries, even in old players like myself. Front squats are a fantastic exercise for strengthening the quadriceps, glutes, and core. Unlike back squats, front squats also help to develop the core and upper back, which can improve posture and stability on the rink. Z presses are a lesser-known exercise that can be incredibly beneficial for ice and inline hockey players. The exercise involves sitting on the ground with straight legs and pressing a barbell overhead. Because the exercise requires great stability and core strength, it can improve an athlete's posture and balance, which can translate to improved on-rink performance. A study published in the Journal of Strength and Conditioning Research found that the Z press resulted in greater activation of the core muscles compared to traditional overhead press exercises. I finished my session with 8 intervals of 20s work and 10s rest on the assault bike, a form of high-intensity interval training (HIIT) called Tabata. One of the primary benefits of Tabata training is that it improves both aerobic and anaerobic energy systems. A study published in the Journal of Strength and Conditioning Research even suggested that the high-intensity nature of Tabata training is more effective for improving endurance compared to traditional steady-state cardio. Incorporating these exercises into your gym program can lead to improved performance on the rink and I certainly hope they help improve mine this Summer! #narchfinals #WheelHubAsia #thevaultfitnesshk #InlineHockey #strength #

Trying out a new program courtesy of boss and good friend @benjisimpson_pt Working on some areas of weakness while getting some lifting in again. Focusing on minor tweaks instead of chasing numbers and a long way to go, but week 1 in the bag and about 10 weeks to go until the trip to California. Looking forward to learning more through experiencing a different coach's ideas and implementing them into an S&C program. #deadlifts #zpress #tabatasucks #narchfinals #WHEELHUBASIA #anklestillfucked

Starting the week with a bit of power work at @thevaultfitnesshk Recorded my last set of a French contrast circuit above in preparation for @narchplayers finals in California this July. Looking forward to visiting Irvine again and representing the @wheelhubasia @fallin.stars_ #power #strength #fitness #speed #WheelHubAsia #fallinstars #RespectMentalHealth #thevaultfitnesshk

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