Gary Roberts Performance
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Tuesday @ GRP HQ.
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
05/22/2026
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
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