Having the ear of a trainer of Hesketh’s quality we went all out. We asked for exercises that Rich has found to stand the test of time, words of wisdom and even a real-world workout. Here’s what we got:

By Rich Hesketh and Pete Estabrooks
Photography by Jay Russell

It’s been 20 years since Rich Hesketh was first featured in IMPACT. Since then he has transitioned from a world-class decathlete to the fitness trainer for the Calgary Flames with a reputation for turning out some of the fittest players in the NHL.

Dumbbell Bench Press:
Bench Press lying on a flat bench is one of the most common upper body strength exercises. To add a challenge to the lift, lay on an anti-burst stability ball and only use one dumbbell. The combination of balance and co-ordination will help to strengthen the stabilizers of your upper body as well as your core.

Squats:
A staple for all strength training programs.
There’s a reason this lift is called the grandfather of all lifts. Anyone wanting to make gains in strength and sizenhas to Squat.
As a variation to the squat, but not a substitute, try standing on a BOSU ball or something unstable. When you hold a dumbbell in your hands keep excellent posture. This instability will help
you to feel more balanced for your sport and in everyday activities.

Double Leg Jumps:
Once strong enough from doing squats for six to eight weeks, two-foot jumps or tuck jumps are a basic and effective way to increase explosive power for sport. Jump as high as you can each time. To increase your explosive power training add hurdles to jump over. Put them at a height that you can jump over and space the hurdles about five feet apart, rebounding off the ground  each time. Do two to three sets of three times over three to five hurdles. Hurdle rebound is the most tried and true method of explosive power training around the world.

Medicine Ball Cross Chop:
Medicine balls have been a training tool since the mid 1940s. While once they were leather balls packed with fabric and sewn together, today’s medicine balls are made of durable rubber in many sizes and weights. Lay on the ground and reach over your head to one side and cross your body with the medicine ball and use your abdominals to lift and twist to the other hip. You can add a stability ball to perform the same exercise. The unstable position will force you to recruit more of your core both to complete the drill but also to keep you from falling off.

The Workout

Warm up:
10 minute jog to warm up
Leg swings side-to-side and front to back 8-10 each
Upper body swings: Arm swings front to back, arm circles forward and backward 8-10 each
Strength:
1. Squats
Warm up set of 12-15 reps
3 x 8-10 reps to gain size – 1 minute rest between sets (3 sets of 5-6 reps for strength — up to 2 minutes rest for strength sets)
2. Bosu Dumbbell Squats
3x10 reps — 1 minute rest
3. Hurdle Rebound
It’s always best to do something explosive right after a strength exercise
3 x 3 over five hurdles — take 90 seconds rest between sets
4. Dumbbell Bench Press
Warm-up set of 12-15 reps
3 sets of 8-10 reps to gain size — 1 minute rest between sets   (3 sets of 5-6 reps for strength — up to two minutes rest for strength sets)
5. Dumbbell Swiss Ball One-Arm Press
3 x 10 reps each arm — one minute rest
6. Med Ball Lying Cross Chop or
Med Ball Swiss Ball Cross Chop
3-4 x 15/side — 30 seconds rest between sets
Cool down
Jog or walk for 5-6 minutes; 10-15 minutes stretch, epecially quads and chest

Canadian decathlon champion Rich Hesketh is the strength and conditioning coach for the Calgary Flames. He was featured in our inaugural edition, September/October 1991.

September/October 2011