Photo by Kurtis Stewart – UltiPhotos.com

This is another installment of a preseason series where we ask Vancouver Nighthawks players how they keep in shape away from games and practices.

Andy Collins

“At the age of 37 and living in the Okanagan hours from Vancouver, staying in shape is my single biggest obstacle every season. I don’t have the luxury of having teammates to work out with or even people to go out and throw or play with, so about three years ago I sought out a trainer from Calgary that specializes in improving power, speed and agility for athletes. (He also plays Ultimate.)”

1) What is your favourite offseason workout?

My favourite workout is actually playing basketball, but I also do circuit training. The circuit has seven stations: squat jumps, pushups, roll pushups, lunge jumps, shuttle runs, crunches and standing up without using hands. You do each station for 30 seconds with 30 seconds rest in between, then 20/20, then 10/10.

2) What do you do during the week aside from games and practices?

Due to where I live I don’t make it to many practices, so my week is very full with training. I go to the gym four days a week where I lift weights, do plyometrics, shuttle runs and aerobic running. I also play basketball twice a week and try do get in four 90-minute yoga classes a week.

3) What do you do on game day to get ready to play?

On game day I do very little until warm-ups. I usually wake up early and go for a walk to get my body moving, as I have found that sleeping in is the worst thing I can do. If I can, I have a little nap in the afternoon. Warm-up is exactly that for me, get my body ready and warm. Usually I will wear as many layers of clothes as I can while trying to get myself up to full speed and ready to perform.

Keane Knapp

1) What is your favourite offseason workout?

In the offseason I use Starting Strength, which is a super basic strength building routine that involves alternating workouts including squats, bench presses, overhead presses, deadlifts and power cleans. Basically, in the offseason I try and lift heavy things 3-4 times a week.

2) What do you do during the week aside from games and practices?

During the season I transition to a more balanced workout routine involving more power lifting and track work. I do interval training at the track to build my anaerobic endurance as well as agility work. In the gym I transition to power workouts involving hang power cleans, hang high pulls, push press and Romanian deadlifts. The main difference between offseason and the season is that during the season I try and move heavy things really fast.

3) What do you do on game day to get ready to play?

On game day I try and get a big breakfast and a big lunch in with a healthy mix of protein, carbs, and fats. Other than that my daily routine is the same as any other day. I will hang out with my girlfriend or friends, relax at home and then start focusing for the game during my commute to the stadium.

Nick Menzies

“I have a very demanding career which makes it hard to fit everything in.”

1) What is your favourite offseason workout?

I do circuit training on the wild man workout at Douglas Park.

2) What do you do during the week aside from games and practices?

Work, eat, weight training, agility training, plyometrics.

3) What do you do on game day to get ready to play?

Generally, I run around the restaurant I manage all day and then try and get to Thunderbird Stadium in time for most of the warm-up.

 

The Nighthawks home season opens in Vancouver against the San Francisco Dogfish at UBC’s Thunderbird Stadium on Easter Sunday, April 20.

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