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Bryce Fisk

@brycefisk

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Milwaukee, WI | CUW Hockey Alum | Strength Coach @athleteperformance |

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15 Minute Mobility Circuit

Low days in my program involve some form of cardio followed by some mobility work. Depending on the phase or how the body is feeling will determine what I do on these days.

Everything felt a little off on this day so I tried to hit everything that was nagging. Here’s what I did:

Slider Pigeon Hinges: Slide as far back and you can followed by a hinge. Utilize a weight to overload it or just go bodyweight!

Banded Slider Adductor Slides: Can be done with or without a band but I like the band since it helps pull me lower into the stretch

Banded Scap Lift Offs to Press: Try your best to keep your arms as high as you can the whole time. Don’t let the band yank ya back.

Alternating Swimmers: One side is focusing on internal rotation and the other on external. Nice to see what side is tighter than the other.

Vampires: Lying version of a Jefferson Curl. Fun one to see how much control you have of your spine. And a good way to wake up the abdominals as well. They will@be engaged after a set of these.

2 Rounds of this took 15 minutes leaving plenty of time in the day for other activities. taken in Athlete Performance by @brycefisk

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3 hours ago

Upper Pull Dynamic

Power work isn’t just meant for your bench press and your legs. We can get a good amount of dynamic work in with our pulling exercises too.

Here’s a great circuit to run through to get just that! taken in Athlete Performance by @brycefisk

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2 days ago

Dynamic Lower Series: Concentric Focus

Working at full ranges of motion is an important aspect of training. We need the ability to access our deep ranges of motion to maintain our joint health and overall function of our bodies. But we don’t need to access all of that to perform in our sport.

Most movements in sport happen at a lot higher of ranges of motion. For my hockey players they’re not in a complete ass to grass stance while skating. They’re 1/4 to maybe 1/2 of their actual squat depth. Therefore, we can look to work in those angles/depths to help develop power.

This circuit here looks to target those qualities:

A. Kickstand Overcoming ISO: Excite the nervous system and get good at producing force at this range.

B. Concentric Kickstand Squat: Starting at this position takes away the natural stretch of the muscle if we did a regular version. So now we cannot rely on the stretch to help us get the weight up, we have to create it. Being at a higher range also allows us to load up more weight which sends a bigger signal to the nervous system as well.

C. Band Accelerated Split Jumps: Take that movement and now express it. By adding the bands we accelerate the movement forcing the body to have to keep up and nervous system having to adapt to the stimulus.

It’s a fun and effective block and not just for hockey players! taken in Athlete Performance by @brycefisk

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5 days ago

Curtsy or Dragon Lunges?

No matter what you call em they’re a banger of an exercise. Especially if you do them on a landmine. They change the whole angle of the exercise. You get way more ankle and hip IR here.

You can even utilize the landmine setup to go yourself more stability which allows you to load up more weight, or, explore deeper ranges like I am here.

Try em for yourself and you’ll see why there’s nothing to smile about even though Fran insists I should. taken in Athlete Performance by @brycefisk

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7 days ago

Simple Lower Body Prep

After a little mobility prep (1-2 exercises) I usually hit a circuit like this to fully prep the lower half.

Load it: Wake the body up

Absorb: Get the nervous system woken up

Produce: put it all together.

Simple, effective, and ready rip! taken in Athlete Performance by @brycefisk

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9 days ago

More Feet Things

PVC Pipes are one of my favorite tools to utilize in training the feet. They’re great at teaching you how to incorporate your whole foot. This is due to the arched surface the PVC provides. It forces the toes to spread and grip but also allows for the heel to twist so we can lock on there as well. Otherwise. we’d fall off the pipes rather quickly.

The heel is usually a missing piece in the foot for people. They don’t know how to move it or can’t move it at all. An immobile heel can lead to issues of the foot itself since it limits the ability of the foot to develop and flatten the arch.

There’s a lot of creative ways you can use the PVCs for training your feet to aid in this but the ones above are some of my favorites.

INVERSION/EVERSION: Roll your ankles in and out. See what you have for range/what your feet can handle.

Calf Raises: Really gotta trust your feet here. Feel free to use a stick for support to balance. Great at developing calf and toe strength.

Surfers: I can’t ride a wave but I’d imagine these would help. Focus on shifting your weight forward to back. They’re harder than they look!

SL Balance: Simple and effective. How long can you hold?! taken in Athlete Performance by @brycefisk

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12 days ago

Reach & Row

One of my favorite accessory exercise for the upper body. Use it as a warm up, an accessory on a pull day, mobility work to connect the spine, scap, and shoulder, or just hang on and hold that stretch.

This can also be regressed to setting up a barbell in a rack to give you more stability. taken in Athlete Performance by @brycefisk

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14 days ago

Full Body High Rep Day

Banger of a day. Hamstrings were prosciutto and upper body was ricotta after. Makes an unreal sandwich too. taken in Athlete Performance by @brycefisk

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16 days ago

Dynamic Upper Series

Lift something heavish with some pace. Pair that with something rhythmic. Chuck something in the wall. Banger of a series taken in Athlete Performance by @brycefisk

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19 days ago

Movement Problems

One of my favorite things to do in the gym is to experiment. There’s so many fun and unique ways you can challenge your body. And it’s not to look cool (my young athletes already tell me I’m not 🤷) but rather to expose my body to something it’s not used to or doesn’t do on the daily.

I don’t envision myself falling too much but if I do I’ve got a pretty good idea on how not to hit the ground. Or, if we’re not worried about Life Alert, then, maybe it’s using some movements to open up the body. Lifting weights does add compression to the body so some of these movements can work on spinal decompression after a heavy lift. Or, use them to stay loose and not be so rigid in our body.

The best part is a lot of these movements can be put into any part of the workout. Some are obviously better for before as primers and others as cool downs or accessories. But the main thing is to give the body some variety and it’ll surely thank you for it. taken in Athlete Performance by @brycefisk

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21 days ago

Work Capacity Work for Hockey Players

It’s not the most fun phase but it is a necessary phase. We spent all summer developing power and strength to build a body that’s strong enough to handle the season.

But now the focus is prepping the body for training camp. There’s all sorts of challenges that come with training camp. Practices, conditioning skates, and preseason games add an increase to the workload the system has to take.

To prepare for this we try and mimic in the gym what’s going on the ice. Lotta reps and not much rest. There’s several methods we can utilize (15 min AMRAPs, Descending Reps, 30s on 30s off intervals, Super Endurance Method, etc.)

This particular method we’re using here is a Super Endurance Method. These are two of the blocks we did during this lift. Liked it so much I had to hop in and show the boys how it’s done.

As you can see, @mkarow5 insisted on being in for his curls taken in Athlete Performance by @brycefisk

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23 days ago

Another Day, Another Hip Circuit

DNS Star Planks: These are awesome for working on Hip IR specifically the action of the pelvis moving on the femur since we’re in a fixed position. We can also use this position as leverage to help pull us into more Hip IR as well. I probably want to be more level here with my arm and leg but you get the idea.

Abductor Lift Offs (or a Straight Leg Fire Hydrant): These bury the outside of the hip. Mostly because it’s not a common movement for most people so it’s very challenging, but nonetheless something we should work on. Make sure to keep your hips and ribs inline on these. They’re very easy to cheat on. And if they’re easy. Strap on an ankle weight to overload!

Weighted Pigeon Hinges: A great way to overload a lot of the aspects of the hip we just targeted in the previous exercises. Overload or underload as needed. taken in Athlete Performance by @brycefisk

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a month ago