Dexshow High Performance

Dexshow High Performance provides 1:1 custom-built strength programs for high-level athletes, youth, & adults. Coach @dexshow has a 10-year pro hockey resume.

[Dexshow High Performance @DexshowHp]

Regarding parenting: my mom told us, "you can't protect your kids from the world, but you can prepare them for it." We need to take this approach with athletes: WE CAN'T PROTECT OUR PLAYERS FROM THE SPORT, WE NEED TO PREPARE THEM FOR IT.

[Dexshow High Performance @DexshowHp]

“Elite” athletes: If you have to tell me how hard you work when nobody is around, it’s probably not that hard. “Hard work” is doing things your peers don’t and won’t, even when you don’t feel like it. Seek validation in what you do consistently, not what you say you do.

[Dexshow High Performance @DexshowHp]

Make Full Range of Motion Strength Training Great Again

[Dexshow High Performance @DexshowHp]

On athletic development and being recruited for the next level:

Worry less about WHO is coming to watch and HOW they will see you/your kid.

Focus more on giving them WHAT they want to see. Team name doesn’t get you scouted, an elite quality does…

[Dexshow High Performance @DexshowHp]

In-Season Training for elite hockey players (Junior & up) can be done many ways. I like:

Daily SMR, CARs, shoulder/hip prep
Volume ⬇️
Intensity ⬆️ Sprint, Heavy, Explosive
Frequency ↕️
Sagittal Plane Lifting (Practice Days)
Frontal/Transverse Plane Potentiation (Game Days)

[Dexshow High Performance @DexshowHp]

On exercise selection:
If the target tissue IS NOT the rate limiter for that drill, it’s probably not the best choice. This lens is biased towards hypertrophy training but has merit across the board. Thoughts?

[Dexshow High Performance @DexshowHp]

GOALIES: Being “tired” after practice doesn’t mean you’re “out of shape” or “need to do more cardio.” HR data at highest levels show us to have higher MAX & AVG heart rates than both Forwards and Defense during practice AND lower-than-practice cardio-respiratory demands in-game.

[Dexshow High Performance @DexshowHp]

I still remember my WHL draft - missed half season with a broken foot and went 5th round. Had to fight them off with a stick for 2 years even after signing my NLI with Colgate. 5 years later, I got picked in the 5th round of the NHL draft. Prove people right or prove them wrong.

[Dexshow High Performance @DexshowHp]

For the exponential number of undrafted players: you just earned an audition with every team in the league. Show them why they made a mistake in passing you by.

(2/3)

[Dexshow High Performance @DexshowHp]

Congratulations to all the WHL draftees this week. What an opportunity for you to prove your club right! Make them know that you were a steal in the ___ round.

(1/3)

[Dexshow High Performance @DexshowHp]

OFF-SEASON RULE 3: TRAIN MULTIPLE QUALITIES
- SPEED, POWER, STRENGTH, STABILITY, MOBILITY, & CONDITIONING all essential for hockey
- RATIOS of these will vary based on needs and time frame

I prefer to use a concurrent approach and train multiple qualities simultaneously.

[Dexshow High Performance @DexshowHp]

OFF-SEASON RULE 2: HAVE A PLAN
-TIME FRAME for training ending with training camp
- WORK BACKWARDS to break up the off-season
- SPECIFIC PERFORMANCE METRICS to objectively measure important improvements

Random training leads to random results. Don’t leave it up to chance

[Dexshow High Performance @DexshowHp]

OFF-SEASON RULE 1: TAKE TIME OFF
- 1-2 WEEKS off structured off-ice training
- 1-2 MONTHS off on-ice training
Give your body and mind a break from the rigors of sport. Choosing fun, recreational activities to stay active will help you recover physically, mentally, and emotionally

[Dexshow High Performance @DexshowHp]

As the hockey off-season approaches/starts, there are 3 RULES that apply to nearly all players 15+ years old who’ve specialized in their sport. These are an amalgamation of my playing experience (10 years pro, 4 years NCAA, 2 years Junior A) and training athletes for 4+ years.

[Dexshow High Performance @DexshowHp]

No elite level pitcher grinds for shoulder ER - the excessive ROM is an adaptation acquired through sport. Similarly, no goalie should grind for hip IR. The more you play, the more you get (unless injured). Ask how many NHLers are actively trying to widen their butterfly…(2/2)

[Dexshow High Performance @DexshowHp]

If baseball pitchers have “arm care” routines, do hockey goalies need “hip care” routines? I would say yes, but “hip care” is just a function of good training and consistent, quality warm ups. It should be built in. Own the range you have and get brutally strong there. (1/2)

[Dexshow High Performance @DexshowHp]

The notion that youth shouldn’t lift “heavy” weights is misguided. Heavy is relative. Heavy for me might be light for you. The “no heavy weights” crowd are usually the ones who make 12-year-olds do 50 push ups after a practice drill when 1 push up is “too heavy” to be done well

[Mark Dekanich @dexshow]

I put out a no-equipment complete pre-ice warm up on Instagram and Facebook yesterday but it crashed them both! Twitter still stands. You can see the article with videos of every exercise HERE:

https://t.co/7eqXCntqps

@InGoalMedia @KevinisInGoal @GregBalloch @SeanVanCityPFGS

[Ryan Engel @ryan_engel04]

Uncommitted 2022 6'6" LHP Ryan Engel making a double play. Can't thank @DexShowHP enough for helping with my S&C training! @FlatgroundApp @Alex_Swenson14 @NorthShoreTwins

[Mark Dekanich @dexshow]

@GregBalloch 😅