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Another week is in the books. Ive said it before, Ive worked with top pros and I could have made my own program. Folks, Im learning why top pros bring in people like me. Its the demand for something more. If it was up to me, Id stop at about 385 feet on the Jacobs Ladder. The mission is 500 feet, with a coach there, I dont get to stop. This weeks lesson in preparation was in setting goals, and achieving measureable results along the way. At 33-years- old (January 26th was my birthday), Im just barely old enough to be an expert. I like to consider myself a smart expert. Meaning, I have a mentor whos got more knowledge and more important, experience. This is the reason Im at Elite Performance. There is no replacement for the learning I am doing while working and training under Jeff Fisher (Fish). This is how the strength and conditioning world will grow, young coaches getting to benefit from someone who has created champions over the decades. Ive got an old school coach, who is current with the latest science and technology. This is what is leading to better and better athlete training. Fish knows what the human body is capable of, he also knows what it has to do to be in championship form. That means each week, we plan to make me push a little harder. Its like walking the edge of a cliff. Im getting the best view, and Im safe because my spotter knows what hes doing. You see a lot of training injuries in MMA. Its the hardest sport to get an athlete to the game in working order. Those need to be reduced by strength and conditioning. Im doing a lot of work right now, and most pros do as they go through to ensure muscle balance and flexibility. That in addition to short bursts of sprinting ensure safe conditioning, the only danger in training should be during sparring. For fans reading and wanting a bit more of a taste of what its like to do the strength training side. Set some goals this week. Select a weight you want to bench press, squat, and dead lift. Also, set a time to run a mile and a half in, and something like how many burpees you want to do in 60 seconds. Give yourself a 90-day time frame and work to reach those goals. If its 40lbs more on the squat, thats only 3.5lbs a week. Thats doable Consult with a professional for two reasons. First, you need the push. Im in the best shape of my life and its solely thanks to the environment I train in at Elite, pro athletes, and motivated people take everyones training to the next level. Second, you need to set goals that are achievable, safe, and will take you to your goal. You have to keep fitness fun for you, and make you appreciate the effort that goes into getting fight ready. The push is on this week, and my next goal is going to be jumping higher in plyometrics. Exercise is fun again, Ive found a challenge, and like the pros Im training next to, Im getting better each day. . Brad Malone had the other goal for the Monsters (1-1-0), while Elliott chipped in an assist for a three-point night and the games first star. Bryan Lerg also had two assists. Corban Knight and Max Reinhart scored for the Heat (1-1-0), who opened their season Friday with a 5-2 win over the Monsters in Cleveland. . Canada Day is here and with it comes Free Agent Frenzy as the NHLs 30 teams storm out of the gate for signing season. . - Jason Day and Cameron Tringale shot an 8-under 64 on Friday in modified alternate-shot play to increase their lead to three strokes in the Franklin Templeton Shootout. .Stanton suffered fractures in his face and other injuries when he was hit by a pitch Sept. 11. The Marlins are confident hell fully recover and be ready for spring training, and they hope to reach a long-term agreement with him. . Russell Wilson against Darrelle Revis, former teammate Brandon Browner and whatever schemes Bill Belichick dreams up.MONTREAL -- With all the sadness around the New York Rangers these days, winning a laugher may have been just what they needed. Martin St. Louis, who is to attend his mothers funeral with his teammates on Sunday, got the opening goal as seven different Rangers scored and Henrik Lundqvist broke his Bell Centre jinx in a 7-2 rout of the Montreal Canadiens to open the NHL Eastern Conference final on Saturday afternoon. Game 2 is set for Monday night in Montreal. "It was an emotional time for everyone, but the guys have been behind me and supported me," said St. Louis, who got a long ovation from Montreal fans when he was named the games first star. "My teammates are behind me and supporting me and their effort was unbelievable. "We feel really close right now and were trying to keep feeding off that." Coach Alain Vigneault said his team is trying to support St. Louis and stay focused on playing a sound team game at the same time. "Emotionally, for us, that is something really strong right now," said Vigneault. "I know quite a few of our guys went to the wake (on Friday), and I texted with Marty last night to make sure that everything was good. "Its been very emotional for our whole group, and hes handled it in an incredible way that probably has helped our team come closer together. (Sunday) is going to be a tough day for our group. We need to be there to support him, and well do that and get ready for Monday." The quick-footed Rangers, coming off a comeback, seven-game win over Pittsburgh in the conference semifinals, jumped on a Montreal side that was flat and mentally absent after its nasty, emotional seven-game win over first-place overall Boston. Mats Zuccarello, Chris Kreider, Brad Richards, Ryan McDonagh, Derek Stepan and Rick Nash, with his first of the playoffs, also scored for the Rangers, a team that had scored only four goals in its last nine regular-season visits to the Bell Centre. "You dont look at the score," said Richards. "Thats not indicative of how anythings going to happen in this series. "We got fortunate. We got some bounces. We got some momentum and pucks went in the net. It was a win, thats all it was, and were very aware that its going to be a lot different." New Yorks turnaround against Pittsburgh started when St. Louis returned to the team a day after mother France died suddenly last week. They went on to win three games in a row to erase a 3-1 series deficit. The 38-year-old has played inspired hockey since then, and his teammates have rallied behind him. Playing in his home town, only 4:35 into Game 1 St. Louis found an unguarded spot near the Montreal net and put Dominic Moores pass into an open side behind Carey Price, who had a night to forget. The Montreal goaltender looked to have hurt his right leg early in the second period when Kreider slid into him after shooting wide on a breakaway. He stayed in the game, but was pulled after giving up two goals late in the second frame. Coach Michel Therrien said Price was not injured, but was replaced by Peter Budaj simply because the team was playing so poorly there was no point in leaving him in. "We got our (backsides) kicked all over the ice," said Montreal left-winger Rene Bourque, who had a goal but took three minor penalties. "Theres really no other way to explain it. "Good thing its a seven-game series and we have a chance to get back in it on Monday. I think we had a little bit of an emotional letdown after the Boston series. We talked about that to going into the game. Obviously it didnt click. We have to just forget about this game." Lars Eller also scored for Monttreal.dddddddddddd The Rangers poured on goals even though one of their best forwards in the playoffs, Derick Brassard, left after only his second shift early in the game after a hit by Mike Weaver. He appeared to be favouring a shoulder, but Vigneault would only say that his condition is day-to-day. Otherwise, everything went right for New York, including the play of Moore, a fourth-liner who moved into Brassards spot. For one, Nash finally got a goal in New Yorks 15th game of the post-season, which must have been a relief for a top-line player who had been booed at home for his lack of production. "Were all happy to see Nasher score because hes taken a lot of heat," said Richards. "Thats a little weight off his back, but really, it doesnt matter. "We won the game. When youre in the playoffs, when its 7-1, no ones jumping up and down about who scored goals. We won as a team, weve got a good start and were going to move on to Game 2." The struggling power play went 3 for 7, matching its goal total from its previous 29 chances in these playoffs. And Lundqvist finally won in Montreal. The goalie known as King Henrik had not played a game at the Bell Centre since allowing four goals on Jan. 15, 2012. His last win there was March 17, 2009. He didnt appear to be in top form, but he didnt need to be as Montreal managed only 22 shots. "I felt good coming into the game," said Lundqvist. "We havent won too many games in this building so its a great start." The Canadiens will try to regroup after their worst playoff defeat since losing 8-2 to Carolina in 2002. "You dont need to make many adjustments (for Game 2) when you are not ready mentally," said Therrien. "You have no chance to win in that situation. "There were a lot of mental errors." Budaj was beaten on his first shot, a bullet from the slot by McDonagh on a power play at 1:28. The frustrated Canadiens then took a succession of penalties, including two minors and a misconduct to former Ranger Brandon Prust. Stepan scored and then Nash put one in from the slot. Montreal got one back while shorthanded with 4:38 left in the game when Eller beat Lundqvist with a quick, high shot from the slot. "We talked about getting pucks behind them and work the puck and we did a good job of that," said McDonagh, who also had three assists. The boost the Canadiens got from their rousing pre-game ceremonies in the first two series wasnt there as the Rangers showed all the speed and intensity in the opening frame, outshooting Montreal 12-6 and taking a 2-0 lead. Moore jumped on a loose puck after Michael Bournival partially blocked a point shot and slipped a pass to a wide open St. Louis at the doorstep to open the scoring at 4:35. Moore was the playmaker again as he slid a pass in front of the net and the trailing Zuccarrello was able to poke it into an open side as New York beat Price twice on their first five shots. Bourque took consecutive hooking calls late in the first period, but made up for it in the second as he went hard to the net, whacked at Brian Giontas pass and saw it go in off McDonaghs stick at 12:38. Montreals push-back brought the 21,273 at the Bell Centre back to life, but they went quiet again as Stepan broke in alone on the left side and beat Price with a low shot at 18:59. With 11.6 seconds left in the period, Zuccarello made a sweet reverse pass that had Price out of position for Richards to score into an open side. "They were really coming at us there," said McDonagh. "You get some fortunate clears and good finishing plays by the guys up front. It was a big change of momentum for sure, because they were really flying." ' ' '
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