BLOCK BREAKDOWN 🧊🧱
Take a look inside a full training block with OHL athlete Julian Demiglio, broken down by Coach Brian. As players progress, their programming evolves to reflect their building strength and individual needs.
Here is what this specific block looks like:
1a) DT Split Jump Osc. - Front Foot Only Side to Side (2x6 ea)
1b) 3-Month Cable Facepulls (2x15)
1c) MB Pogos (Fwd/Bwd/Lat) (2x10 ea)
2a) NCM Trap Bar Jump (3x5)
2b) GHR Side Bends w/ DB (3x10 ea)
3a) SSB RFESS (3x8 ea)
3b) Low Incline Dowel Y Raise (2:2:2) (2x15)
4a) NG Chin Ups (4:1:1) (3x4-6)
4b) GHR Back Extension w/ Rotation (2x5 ea)
5a) GHR Nordic Iso Hold (1:2:1) (2x4)
5b) HK Cable Lift (2x8
Drop your questions about this block in the comments below! 👇
Gary Roberts Performance
Share
Official page of Gary Roberts Performance - the industry leader in training, nutrition, and recovery for hockey players of all levels.
Both in-person and online options are available regardless of skill level. Official page of Gary Roberts Performance T - home to NHL Players, Elite Athletes, and Executives looking to live a healthier life.
Tuesday @ GRP HQ.
Welcome back to Slow-Mo Monday.
Summer at GRP HQ is underway.
06/01/2026
The Plan vs. Reality. 🌪️
We’ve all been there. You have the perfect week mapped out—every meal prepped, every training session scheduled, every hour accounted for.
Then... life happens.
When things get messy, your first instinct might be to scrap the whole day. Don’t.
High performance isn’t about having a perfect
environment; it’s about what you do with the environment you’re given. You can’t control the refs, the bounces, or the schedule. You can control your effort and your next rep.
On the days you feel “off,” don’t look for a masterpiece. Just bank a win.
Move something.
Study the game.
Sharpen one skill.
Fuel + recover well.
Consistency is the only “secret” there is.
The perfect offseason week doesn’t happen by accident. 🏒
Gary breaks down the exact blueprint we use at GRP to maximize development when the season stops:
3 Lifting Days (Mon/Wed/Fri) – Building the foundation.
2 Energy System Days (Tue/Thu) – Conditioning that transfers to the ice.
2 Skill Sessions – Keeping the hands and hockey IQ sharp.
And the weekends? It’s not about shutting it down completely. Hit a yoga class, do some active recovery on the dock, and move your body in a way that isn’t hockey.
Save this post to structure your own summer training calendar. 📈
BLOCK BREAKDOWN: Early Off-Season with Goalie Dayton Kitchener 🧱🔥
We’re back in the lab laying down the early off-season foundation with Dayton. Right now, Coach Brian is focusing the programming on full-body structural balance, shoulder stability, and building tissue resilience before we ramp up the loads later this summer.
Here is the full routine breakdown:
1️⃣ BLOCK 1: PREP & GRIP
1a) Push Up w/ Plate Walk Over | 2x5 ea
1b) Band Pull Aparts | 2x10
1c) Seated SA BU KB Overhead Press | 2x8 ea
2️⃣ BLOCK 2: ROTATIONAL POWER & FRONTAL PLANE
2a) Rotational MB Scoop Toss | 3x3 ea
2b) Lateral Plate Shuffle w/ Stick | 3x5 ea
3️⃣ BLOCK 3: STRENGTH & POSTURE
3a) Low Handle Trap Bar Deadlift | 3x10, 8, 8
3b) Core Engaged Leg Lowering | 3x8 ea
4️⃣ BLOCK 4: ACCESSORY & MOBILITY
4a) Chest Supported DB Row (1:2:1) | 3x12
4b) TK Adductor Slides | 3x10 ea
05/24/2026
Hit your recovery goals with these Steak and Potato Egg Muffins—packed with 42g of protein to support muscle repair and keep you fueled. Just 4 clean ingredients, 45 minutes of total time, and your breakfast is locked in for the week.
🥩 42g Protein
🥔 8g Carbs
🍳 33g Fats
🔥 500 kcal
Swipe through for the full 4-ingredient list and simple 4-step breakdown.
📲 SAVE this post for your next prep day and FOLLOW for more performance-friendly recipes!
05/22/2026
Skip a level, and the whole system collapses. ❌
When it comes to elite performance, there is one order to nutrition. You can’t out-supplement a broken foundation, and you can’t time your carbs perfectly if you’re only sleeping 4 hours a night.
The Performance Nutrition Hierarchy:
1️⃣ Real Food (Quality + Quantity)
2️⃣ Health Foundation (Immune & Gut)
3️⃣ Performance Nutrition (Timing & Fuel)
4️⃣ Targeted Supplements
Supplements come last. Not first. Optimize the floor before you try to decorate the ceiling.
Drop a comment with “OFFSEASON” and we’ll send over our complete Offseason Nutrition Program Sign up!
05/22/2026
Skip a level, and the whole system collapses. ❌
When it comes to elite performance, there is one order to nutrition.
You can’t out-supplement a broken foundation, and you can’t time your carbs perfectly if you’re only sleeping 4 hours a night.
The Performance Nutrition Hierarchy:
1️⃣ Real Food (Quality + Quantity)
2️⃣ Health Foundation (Immune & Gut)
3️⃣ Performance Nutrition (Timing & Fuel)
4️⃣ Targeted Supplements
Supplements come last. Not first. Optimize the floor before you try to decorate the ceiling.
Drop a comment with “OFFSEASON” and we’ll send over our complete Offseason Nutrition Program
Who taught you how to work hard? 🤔
For Gary, looking back at his early days with the Calgary Flames, the answer lies in the veteran players who set the standard day in and day out. It wasn’t about who yelled the loudest—it was about the guys who led by example.
From his father to legendary teammates like Brad McCrimmon and Lanny McDonald, Gary learned early on that true leadership carries weight without needing to scream.
Who set the standard for your work ethic? Let us know in the comments! 👇
Click here to claim your Sponsored Listing.
Location
Category
Contact the business
Address
Opening Hours
| Monday | 7am - 9pm |
| Tuesday | 7am - 9pm |
| Wednesday | 7am - 9pm |
| Thursday | 7am - 9pm |
| Friday | 7am - 9pm |
| Saturday | 8am - 2pm |