Outperforme Community Blog

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Meet Our Athlete - Connor Gutenberg

Outperforme Athletics - Meet Our Athlete

Connor Gutenberg

My name is Connor Gutenberg. I was born on September 4, 1999 in Estevan, Saskatchewan. My family moved to Brandon when I was 7. I’ve played the last 5 years with the Brandon Wheat Kings and I am going to the University of Calgary next year to attend school and continue playing hockey. My plan is to spend the next 5 years or so there and then make a plan for my future when I am finished.


Outperforme Athletics (OPA) - How long has training been an important part of your life?

Connor © - I’d say training has been an important part of my life for about 6 years now.


OPA - How long have you been training with Outperforme Athletics?

C - I’ve been training at Outperforme for about 6 or 7 years now.

Coach Paul (CP) – Longer than I’ve been there!


OPA - Do you have any specific long-term athletic and training goals?

C - My long-term athletic goals would be to play hockey for as long as I can and hopefully make a living doing so.


OPA - What is your most memorable accomplishment since joining Outperforme?

C - My most memorable accomplishment since joining Outperforme would be winning the WHL championship in the 2015-2016 season.

CP – Unbelievable run, and rare to have a 16-year-old play such a big role.


OPA - What is your favourite exercise and why?

C - My favorite exercise is pull ups. My upper body strength is something I always have to improve on so I feel like I get a lot out of this exercise every time it’s in my programs.


OPA - What is your least favourite exercise and why?

C - If I had to choose one it would be hamstring curls. The only reason would have to be because they make me the sorest the next day.


OPA - What is your favourite song to listen to before working out or competition?

C - I wouldn’t say I have a particular song I listen to, I’m pretty easy when it comes to music. I can listen to pretty much any genre.


OPA - How do you describe the concept of the Outperforme Family to someone who hasn’t trained here before?

C - I would describe the Outperforme family as a group of really good people who are committed to helping you achieve your individual goals. It’s a small community that makes training a lot more enjoyable and makes you feel comfortable every time you’re in the gym.


OPA - What is something you have learned since joining the Outperforme Family?

C - Something I’ve learned a lot about is the smaller muscles and mechanics that you have to focus on that you wouldn’t normally think about when working out. I think Outperforme and their trainers do a really good job in this aspect to help you get the most out of your body for competition.

CP – the poster child for good form!


OPA - What is your most memorable Outperforme Training moment?

C - I don’t know if I have one particular moment, but something I look forward to every summer is our track workouts. Everyone in our group knows each other so we make some good memories together every summer.

CP – Mines the huge OPAGA win we had against you a month ago


OPA - Who is your favourite Outperforme Athlete to train with and why?

C - I can’t pick any moment in particular but I always enjoy working out with the group in our track workouts every summer, we’re all good friends away from the gym and most of us have played with or against each other throughout the years.


OPA - Do you have a favourite post-training meal or smoothie?

C - I try to have a fruit smoothie after every workout with some protein mixed into it.


OPA - What is your favourite book and why would you recommend it to others?

C - My favorite book is Own the Day by Aubrey Marcus and I would definitely recommend it to others. It’s a book on how to make the most out of every day in your life.


Posted 8 weeks ago

Meet Our Strength Coach – Jeff Seekings

Outperforme Athletics is extremely excited to announce Jeff will be joining the Outperforme Family!

Outperforme Athletics (OPA) - Where are you from and what are your connections to the Westman area?

Jeff Seekings (JS) – I was born and raised in East Selkirk, MB. I used to travel to Brandon yearly for Club Volleyball (player 14-18U and coach 13-14U), Baseball (Anola maybe? Hah close to Brandon).


OPA - Tell us about your education

JS – I graduated with a bachelor’s degree in Kinesiology, Major - Human Kinetics, Focus - High Performance at the University of Regina (U of R). While attending University, I played USport Volleyball. Upon graduating from U of R, I was part of the Winnipeg Blue Bombers through a strength and conditioning internship for the Grey Cup season!


OPA - What are your specific interests related to health and fitness?

JS - Health and Fitness (proper S&C) helped me get off the bench as a young volleyball player (I.e., rode the bench 1st year, hit the gym in the off season, never sat again). It helped me rebound from two orthopaedic surgeries (hip and shoulder) and at 28 I feel better and younger than ever and can move better :) I saw how getting stronger helped, but then how much more the proper manipulation of that strength towards volleyball helped even more. For this reason, I believe strongly in proper S&C not only for athletes but for everyone and the benefits it can bring to their daily life.  I also firmly believe in proper development for young athletes to promote longevity (move soundly as an average human before you can train to your optimal potential as an athlete) and decrease injury risk and drop out risk from losing the love of what they do.


OPA - If you could give one piece of advice to your clients, what would it be?

JS – My one piece of advice would be, “Don’t linger too long at the table of success.” - Jim Rohn


OPA - Favourite personal athletic goal.

JS - My personal athletic goal is to still be dunking when I’m over 40! (Like Vince Carter)


OPA - What books are you reading?

JS - Currently reading; The Chomsky-Foucault Debate on Human Nature (Micheal Foucault and Noam Chomsky), The Anatomy of an Illness; As Perceived by The Patient (Norman Cousins), and My Life and Research (Nikola Tesla)


OPA - Name a book that you would recommend to clients.

JS – I would recommend “As a Man Thinketh” by James Allen


OPA - A unique fact about yourself that the Outperforme family likely does not know.

JS - I really enjoy music! I also was a competitive Sprint Canoe racer for team Manitoba in high school (2 years) gaining golds at provincials in all races (c1) and silver medals at nationals for C1 200-500m, and C2 500-1000m


OPA - What excites you most about joining the Outperforme staff?

JS - I’m looking forward to meeting and learning from new people (coaches and clients). I’m excited to be a part of a team.  To have quality leadership and support in an organization that has already made an impact in their hometown!


Posted 8 weeks ago

Meet Our Athlete - Luke Zacharias

I was born in Carman, Manitoba, on January 9, 1998. I mainly play hockey, I’m a goalie, but golf is a big sport for me in summer. Throughout school I played every sport I could get in on. I graduated from the Minnedosa Collegiate in 2016, and I’m currently enrolled at the University of Manitoba, taking my Bachelor of Fine Arts degree. I’m looking to have a career in graphic design, or ultimately architecture.


Outperforme Athletics (OPA) - How long has training been an important part of your life?

Luke - Training has been an important part of my life for about a decade now, I started training off the ice fairly early on in my life, and I quickly learned that it was the best way to improve and strive for the next levels of hockey.


OPA - How long have you been training with Outperforme Athletics?

Luke - I’ve been with Outperforme for 1 full year, this summer would mark the start of season two.


OPA - Do you have any specific long-term athletic and training goals?

Luke - I don’t have any specific long term training goals, I would just enjoy being able to stay in shape and play hockey as long as my body will let me.


OPA - What is your most memorable accomplishment since joining Outperforme?

Luke - My most memorable accomplishment since I joined Outperforme was winning Goaltender of the year in the MMJHL this past season, I got to play a lot of games throughout the year and really put my best performances out there. I even ended off the year with a shutout.

Matt- This was awesome to see!


OPA - What is your favourite exercise and why?

Luke - I think my favourite exercise might have to be box jumps, I actually really enjoy working on explosive power and they are a really fun way to work on that type of speed.


OPA - What is your least favourite exercise and why?

Luke – You’ll have to confirm with Matt, but I believe the name of my least favourite exercise is the Nordic curl. I understand that it is a great exercise to work your calves, hamstrings, and core, but it just takes everything out of me.


OPA - What is your favourite song to listen to before working out or competition?

Luke - My favourite song to listen to before a game has to be Bleed it out by Linkin Park, it’s a classic that I keep in my rotation.


OPA - How do you describe the concept of the Outperforme Family to someone who hasn’t trained here before?

Luke - To someone who has never trained with Outperforme, it can seem like an intimidating place, but it is just the opposite. Outperforme is a great place to be because every type of athlete that enters the doors just wants to work hard and succeed in their own way, the atmosphere in the gym is always so positive and friendly, no matter who you are.


OPA - What is something you have learned since joining the Outperforme Family?

Luke - Something I’ve learned since joining the Outperforme family would be just how fun training and going to the gym could be, I started out my training days with the understanding that I had to go to the gym to get better at my sports, but now I’ve learned that I enjoy going to the gym and seeing myself improve on a day to day basis, even if I can lift 5 more pounds every workout, or do one extra rep, it’s an easy way to see success.

Matt- I like this, embracing the process of training. Its not just built overnight, but constructed through consistency and achieving those small successes that eventually add up over time.


OPA - What is your most memorable Outperforme Training moment?

Luke - I think my most memorable moment while I was working out at the gym was seeing how shocked Jayce Hawryluk was when I was working on my box jumps near the end of August using the tallest platform, before the hockey season started. The look on his face was priceless.


OPA - Who is your favourite Outperforme Athlete to train with and why?

Luke - As far as the trainers; I really enjoy training and working out with Matt, he makes it fun to come to the gym each and every week. Usually he likes to keep things loose and joke around, but he still knows how to keep pushing me to work as hard as I can. For the rest of the athletes, it seemed like I would always be in the gym at the same time as Zach Whitecloud, and he always had a great presence during my workouts. He has such an incredible work ethic, I think Matt told me that he would be in there up to 3, training for the Knights season.

Matt- I have enjoyed getting to work with Luke over the past year. He is a great guy to have around they gym, always ready to work hard. The season he had this year attested to the hard work he put in.


OPA - Do you have a favourite post-training meal or smoothie?

Luke - My favourite post-training meal would have to be a homemade egg and cheese breakfast sandwich.


OPA - What if your favourite movie and why?

Luke - My favourite movie as of lately has to be Spiderman: Into the Spiderverse, the characters and art style make the movie such a treat to watch.


OPA - Favourite YouTube video of all time.

Luke - Favourite YouTube video of all time is “The Bucket Shot” by Peter McKinnon.


Posted 17 weeks ago

Meet Our Athletes – Kendra & Sydney Schram

We were born in Brandon and grew up playing almost every sport available.  This is the first year that we have focused on soccer as our one primary competitive sport.  We were invited to be part of CSA/MB Soccer’s REX program (Regional Excel Program) and it was a very big commitment.  We didn’t think that we could be fully committed to both the REX program and other sports, so chose to focus mainly on soccer.   Although we do miss the variety of other team sports, we made the right decision for us.  We both still participate in lots of other winter and summer sports.  Other than soccer the winter favorite is skiing in the mountains and in the summer anything related to the lake ranging from wake boarding to beach volleyball.  We also enjoy track and field – especially the 4x100m relay.


Outperforme Athletics (OPA) - How long has training been an important part of your life?

Sydney Schram (S.S.) - Training with Outperforme has always been an important part of my life.   When I was little, I used to make up work outs with my sister and we had some pretty interesting ones!  

Kendra Schram (K.S.) – Training has been important for as long as I can remember.   Sydney and I used to have quite the work outs that we wrote for ourselves, but we realize that Matt might be a bit better at writing programs, so now we let him write the work outs for us instead.  

OPA - How long have you been training with Outperforme Athletics?

K & S - We have been around the gym setting for our whole lives.  We even helped with the construction of the current OPA gym.   We have been training at the gym with a coach for 2-3 years, sometimes with our soccer team mates and also sometimes on our own.  

Matt - I have been fortunate to get to work with Sydney and Kendra over my time here at Outperforme. They always come ready to put in work and get better, and are always good for a laugh.


OPA - Do you have any specific long-term athletic and training goals?

K.S. - I want to keep playing REX (Regional Excel Program) for as long as possible, and then play at a college or university when I am finished high school.    For training goals, my biggest one is to keep getting faster and to be able to change direction quicker.  

S.S. - I would also like to play university soccer and while I am in highschool continue to play at the highest level that MB has to offer through the REX program.    At Outperforme, my goal is to be faster, but I also want to be generally stronger in all areas.  


OPA - What is your most memorable accomplishment since joining Outperforme?

K.S. - One of my most memorable accomplishments since joining Outperforme was being invited to join the MB REX program, and from the REX program being one of four 2005 born players in MB to be invited to Vancouver for a High Potential Prospects Camp.  It was a week long camp with about 60-70 players ranging from 2005-2003 from across the country.  

S.S. - I have a few memorable accomplishments.  My sister and I were invited as guest players to the Umbro Cup in Toronto in the spring of 2019.  In the late summer of 2020, we were invited into the MB REX program and then invited to attend the High Performance camp in Vancouver.   We were just invited back into the REX program for the 2020-2021 season and are looking forward to that.  

Matt - These accomplishments, attest to the girls determination and consistency. Its been great seeing them achieve these milestones, and I look forward to seeing where they will go next !

OPA - Kendra, we understand that you had a pretty big injury this year.  Can you tell us a little bit about that and how you recovered?

K.S. - Part way through the season, I had an avulsion fracture on my hip, but my mom says I have to say pelvis because it’s more accurate.  I was in a wheelchair for just over 2 weeks, and on crutches for about a month after that.  After that period of time I had lost quite a bit of my strength and you could visibly see that one leg was weaker than the other and had gotten smaller.  I had full intentions of returning to play at the same level of soccer that I was at when I got injured.  I didn’t have to actually attend physio appointments or remember to do my exercises because I live with a physio and had all the help that I needed, and sometimes more than I wanted.  I started back working with Matt as soon as I was allowed to and Matt adjusted all of my programs so that I could still train with my friends, but still get what I needed out of it.   I was back to playing in the REX program 10 weeks after my injury even though it was expected that I could have been out longer.  Even though I have healed and am back to sport, Matt keeps checking to make sure that my leg strength and right/left jumps are even.  

Matt - Coming back from an injury like this the way Kendra did is a great example of how resilient she is, she was dedicated to the process and diligent in her rehab,


OPA - What is your favourite exercise and why?

S.S. - Side steps walking away from the Keiser.  I like this because it is different and I actually think it is fun.   I also love the random things that Matt puts into our warm ups to work on being generally athletic.   Last week was handstands.  And dead lifts, deadlifts are great.

K.S. I like the jumps and plyometric work because it’s not stationary and I like to move.  Matt’s creative exercises are also great – I like rolling and unique warm ups.

Matt - Sydney describing the exercise as fun is a good way to explain how our training sessions go. I look forward to coaching them on a weekly basis, because we have a good mix of getting work done and having fun in the process.


OPA - What is your least favorite exercise and why?

S.S. - Rolling in warm ups.  Rolling isn’t my forte but unfortunately it has proven to be a useful skill in games.  

K.S. - Anything to do with my arms.  Why?  Self explanatory.  


OPA - What is your favourite song to listen to before working out or competition?

K&S - In soccer there often isn’t a dressing room like there is in other sports, so we don’t have much for warm up music.   For work out, anything with a good beat.  


OPA - How do you describe the concept of the Outperforme Family to someone who hasn’t trained here before?

S.S. - I would say it’s a great environment to train in and everyone is super keen on making you a better athlete.

K.S. - I would say that everyone is awesome and they keep things fun while you are still improving!


OPA - What is something you have learned since joining the Outperforme Family?

K.S. - I have always tried to celebrate when other people do well but found it difficult to be proud of myself.  I didn’t think it was necessary to tell people when I had something good happen to me, such as being invited to Vancouver.  At Outperforme, it feels like all of the people care about each other and look out for each other.  Matt Calvert sent me a message saying not to worry about offending other people by mentioning my accomplishments and that I had earned the right to be proud of myself.   He even took the time to wish us luck on MB Soccer’s social media.   It felt pretty good to have someone like that be excited for me.  

S.S. - Working hard eventually pays off.  Just like my sister, I have had some more experienced athletes in the gym help motivate me, people like Matt, Paige Lawrence and Ryan White.   They have all told me in one way or another that it doesn’t matter if you’re from Brandon or somewhere small, they have all been super happy for my successes and have said that it’s important to feel like you belong at the level that you’re playing at.  It was intimidating attending our first provincial level fitness testing, knowing that we were among the youngest players in the REX program.   Kendra and I worked hard and found out that we scored in the top for almost every fitness test….except for the height measure test.  We know that Outperforme played a big part in our physical fitness.


OPA - What is your most memorable Outperforme Training moment?

K & S - Finding Butters.    


OPA - Who is your favourite Outperforme Athlete to train with and why?

S.S. - I like to train with my soccer team, they all work very hard and we push each other.

K.S. - Everyone, but especially Kate.  Oh! And Sydney ;)


OPA - Do you have a favourite post-training meal or smoothie?

K & S - Post training meals are important, but challenging when you’re in Winnipeg or Portage for a lot of the training sessions; we have to pack things that are quick and easy for travelling and Bobbi approved.

S.S. Protein bar and fruit.  

K.S. Muffin (healthy home made ones) or granola bar and fruit.  


OPA - What are you currently reading?

K.S. I am currently reading a forced book from school.   I also read nutritional labels.  

S.S. I am reading the same book as Kendra.  I also read text messages from my friends.

K & S - We don’t really enjoy reading as a hobby.  


Posted 22 weeks ago

Outperforme Athletics - Meet Our Athlete - Ekam Dhaliwal

I was born on January 16, 2005 in Victoria, British Columbia. I moved to Brandon with my family in 2012 where I started playing hockey and developed a passion for the game. Hockey is the only sport I play right now but I also played soccer in my younger years. I have been at Delta Hockey academy these past 2 years most recently playing with the Bantam Prep Green team. My next future ambition is to play junior A hockey.

Outperforme Athletics (OPA) - You are one of the first to switch the online programming template, how has the adjustment been?

Ekam - The adjustment has been fine the workouts are still really good and you can get a good sweat going from home.

OPA – Good to see your face after a full season! Ekam was the test case for online programming, made it easy on us.


OPA - For those who are thinking of switching to the online programming, what’s the best part and the reason others should consider it as well?

Ekam - The best part of the online program is you don’t actually need a gym or a lot of equipment as there are a lot of very good body weight exercises you can do. Paul will FaceTime you and walk you through the program he sets up for you. If the government shuts the gyms down because of the covid-19 it’s not going to help you to just sit at home. With the online program you can keep working out and staying on top of your goals.


OPA - How long has training been an important part of your life?

Ekam - I have been hockey training for about 7 years. But I started in the gym around second year atom or first year pee wee, so about 4 or 5 years ago.


OPA - How long have you been training with Outperforme Athletics?

Ekam - I have been training with outperform since I started training in the gym so about 4-5 years.

OPA – One of my first clients, Ekam has been there just as long as I have been.


OPA - Do you have any specific long-term athletic and training goals?

Ekam - My long-term goal is to train hard every day and play hockey at the highest level.


OPA - What is your most memorable accomplishment since joining Outperforme?

Ekam - Playing with Delta Hockey Academy Green team and Winning the WHL Cup in Seattle this past season.

OPA – My favorite memories are making and winning bets with you.


OPA - What is your favourite exercise and why?

Ekam - Favourite exercise would be the trap bar deadlift because I like to see how much I can lift and if I can lift more than last time.


OPA - What is your least favourite exercise and why?

Ekam - I Don’t really have a least favourite.

OPA – There aren’t too many that you aren’t very good at either.


OPA - What is your favourite song to listen to before working out or competition?

Ekam - Goosebumps by Travis Scott.


OPA - How do you describe the concept of the Outperforme Family to someone who hasn’t trained here before?

Ekam - It is a fun place to work out and you get to know a lot of athletes there including the trainers. It is a great place to work out for someone that is committed to a goal as they help you achieve it.

OPA – Ekam is the epitome of what it means to be a member of the OPA family. Your hard work and unmatched dedication hasn’t gone unnoticed over the years and we appreciate it!


OPA - What is something you have learned since joining the Outperforme Family?

Ekam - At Outperforme I learned that you are not going to reach your goal in one day it is an everyday commitment.


OPA - What is your most memorable Outperforme Training moment?

Ekam - About three years ago I was working out with Paul and I was doing trap bar deadlifts and I got excited that I lifted the most weight I had ever done before. I was so excited that I tripped on something and got a cut on my rib and now I have a scar there.

OPA - ^^^ Only scar in OPA history not on a shin bone!


OPA - Who is your favourite Outperforme Athlete to train with and why?

Ekam - I usually train on my own but I have had some opportunity to train with my past teammates from Brandon: Clarke Caswell and Keenan Skrupa. They are both really good friends of mine; we are competitive and usually get some good hockey conversations going when we are together.


OPA - Do you have a favourite post-training meal or smoothie?

Ekam - Post workout I like to have a smoothie and my favourite is ripped berry at Booster Juice.


Posted 26 weeks ago

Meet Our Athlete – Ava Plamondon

Ava was born and raised in Brandon, Manitoba. She’s in grade 9 at Vincent Massey High School. She made the JV Volleyball team this year as a grade nine and she says she got lucky to be the setter for the team! Ava has been playing volleyball for 5 years now. She is currently playing on the Cats club team. Along with sports, school is a huge priority to her as she is always trying to keep her grades up. After high school she plans to go to university and hope to continue with playing volleyball for as long as she can!

Outperforme Athletics (OPA) - How long has training been an important part of your life?

Ava - I started training a while ago, but as of about 2 years ago I started to go a lot more frequently have been putting in time and effort since.

Matt – The consistency is showing great results!


OPA - How long have you been training with Outperforme Athletics?

Ava - I have been training with Outperforme for about 5 years! Shout out to Victor who I started with!


OPA - Do you have any specific long-term athletic and training goals?

Ava - In the future I hope to hit my top potential in training and volleyball. No matter what level that is, I want to keep training so I can be the best I can be.


OPA - What is your most memorable accomplishment since joining Outperforme?

Ava - I think for me it would be being on the court with my cats club teammates on the championship point to win Nationals back in May.


OPA - What is your favourite exercise and why?

Ava - Matt introduced an ab workout called ‘same side deadbugs’ and I really enjoy doing those actually! Core is a huge thing to succeed on the volleyball court.


OPA - What is your least favourite exercise and why?

Ava - My least favorite would have to be pushups or pull-ups. To be completely honest, I’m not sure why. I just really don’t enjoy those two workouts although I know they help me get stronger!


OPA - What is your favourite song to listen to before working out or competition?

Ava - My favorite song to listen to would have to be ‘All I Do is Win- By DJ Khaled’ I started listening to it before hockey games a few years ago and continued last volleyball season and it seemed to bring a bit of luck to us!


OPA - How do you describe the concept of the Outperforme Family to someone who hasn’t trained here before?

Ava - The Outperforme family is a really big reason why I love the gym so much. Every single person who works there is so nice and very involved in the lives of the people they train with. They make people feel welcomed into the gym rather than intimidated to workout there.


OPA - What is something you have learned since joining the Outperforme Family?

Ava - I have learnt that in order to be your best you have to put in time to have it pay off. Ever since I started training regularly I have seen a difference in my game of volleyball so it has really taught me to work hard and I will be rewarded!

Matt- Ava has done a great job being consistent with her training.


OPA - What is your most memorable Outperforme Training moment?

Ava - Probably the fact that coming to outperforme and training has gotten me a lot stronger. One thing that stands out a lot for me is the time when I could barely do 5 push-ups, so the first time I surpassed 10 it was a huge accomplishment for me.

Matt- This was a great moment! It attests the hard work Ava has been putting in.


OPA - Who is your favourite Outperforme Athlete to train with and why?

Ava - I would have to say really any of my volleyball teammates. We are all training to be better on the court so we can continue to be a great competitor to teams around Manitoba and Canada. I love training with them to push myself to work my hardest!


OPA - Do you have a favourite post-training meal or smoothie?

Ava - After I work out, I like really any type of smoothie. I don’t always have the same one but any kind of smoothie after a workout is my favorite!


OPA - What if your favourite movie and why?

Ava - My favourite movie would have to be anything Star Wars or Marvel. Really any Disney movies are movies that I love!


Matt – It has been great getting to work with Ava and I am excited to see where her hard work is going to take her!


Posted 32 weeks ago

Meet Our Athlete – Lynden McCallum

Lynden lived in Portage until the age of 13, and then his family moved to Brandon. As soon as they set up shop in Brandon, he began training with the Outperforme team. His birthday is January 26th, 2000. He is currently playing hockey with the Brandon Wheat Kings and attending Brandon University part time. He is on the pursuit of being the best hockey player he can be.

Outperforme Athletics (OPA) - How long have you been a part of Outperforme?

Lynden (L) - This past year marked my 6th full summer of training at Outperforme. I would have to say choosing Outperforme has been one of the best decisions of my life.


OPA - You’ve had a unique summer this year - recovering from a significant injury while also trying to prepare for the upcoming season with the Wheat Kings. Can you tell us a little bit about your summer and how Outperforme helped you accomplish your goals while you were actively rehabbing?

L - On April 1st, I had surgery to stabilize my right shoulder. On May 1st I started physiotherapy with Bobbi Schram and also started doing unique leg and cardiovascular workouts that were very beneficial, but also cooperated with all restrictions I had with my shoulder. Bobbi used her great amount of knowledge and experience to design my workouts, and Paul was right by my side in the gym overseeing my form and progress. As the summer and my shoulder rehabilitation progressed, it allowed me to start getting back to a more and more typical summer at Outperforme. By July, I was back to skating, SAQ, and upper and lower body splits. Though my circumstances were unideal to begin with, Outperforme helped me make significant gains in my strength, power and stability in my lower body, and regain my upper body strength and power, while improving my stability to better than it was before my injury.

OPA – You’ve set an excellent example for other athletes going through injuries, showing how hard work can pay off despite limitations!


OPA - How did Outperforme coordinate with your medical team to help you achieve your goals?

L - Due to Bobbi Schram’s significant involvement with both Outperforme and Dynamic Physiotherapy, the communication of my status and the actions that needed to be taken as a result, was flawless. Bobbi was right there every step of the way on the physio and rehab side, and did a great job of communicating my progress to my surgeon Dr. MacDonald. Because Bobbi knew exactly what was happening, she could overlook my training side of things as well, and did a great job communicating with not only my strength coach, Paul, but also the SAQ coaches, Matt and Maddie.


OPA - What are you most proud of from this past off season?

L - I am most proud of the fact that I was able to improve more this past summer, than in any previous one, while dealing with a large rehab schedule at the same time.


OPA - Favourite OPA memory?

L - Winning the 1st annual Butters Cup

OPA – Arguably a bigger accomplishment than the rehab! Also tied for the gym record for total Butters Cup wins. Although likely too humble to admit it, Lynden has had more accomplishments in his life and hockey career so far than most.


OPA - Favourite exercise and why?

L - Bulgarian Split Squat – I feel it is a great way to build lower body strength and stability that transfers directly into hockey.


OPA - Least favourite exercise and why?

L - Don’t really have a least favourite.


OPA - Nutrition is a key part of training - what is your favourite pre and post work out snack?

L - Pre: avocado smoothie

Post: protein shake with a peanut butter sandwich


OPA - Who has mentored you, and who have you mentored at OPA?  OR…. If you had advice for younger athletes about strength and conditioning, what would it be?

L - My advice would be to listen to what the staff at Outperforme tells you. The whole operation is second to none and if you follow your programming and work hard, the results will follow.


OPA - Do you work out all year long?  How is training at OPA different during the in season compared to the off season?  

L - In the season we workout at the rink as a team. Outperforme is great with checking up throughout the season, to monitor how you are feeling and see if they are able to help in any way. Before I played with the Wheat Kings, I took advantage of Outperforme’s in season programming and it was very beneficial in keeping me healthy and strong.

OPA – Make sure to catch Lynden and the Wheat Kings Friday, September 20th at the home opener! Thanks Lynden.

Posted 52 weeks ago

On-Ice Speed Agility and Quickness (SAQ) Sessions – Available in Brandon

On-Ice SAQ is designed to work on speed, agility and quickness training on the ice. In these sessions we use a variety of methods to enhance foot speed/agility, conditioning, power, and quickness. Many of our athletes have reported that the On-Ice SAQ sessions help them to transfer what they’ve learned in the gym to functional movement patterns on the ice. On-Ice SAQ sessions not only focus on functional movements patterns through skating, but they also feature skill development. We recommend that these sessions do not replace your current dry-land SAQ sessions.

These sessions will feature coaches who are experienced in both strength and conditioning and hockey, Paul Thompson (Brandon Head Strength Coach & former SW Cougar) along with other Outperforme representatives. The sessions will run in one block, Wednesday mornings from July 3rd - August 14th (7 sessions). The schedule can be seen below. Sessions are separated into 3 groups during the same ice-time. We will have a younger group together ages 10-14 and an older group age 15 & up. On-Ice SAQ is something we encourage our athletes to do as it both extremely beneficial for their offseason training and it is also a fun atmosphere with a chance for athletes to have some friendly competition.

-       Wednesday July 3: 7:30-8:45 am

-       Wednesday July 10: 7:30-8:45 am

-       Wednesday July 17: 7:30-8:45 am

-       Wednesday July 24: 7:30-8:45 am

-       Wednesday July 31: 7:30-8:45 am

-       Wednesday August 7: 7:30-8:45 am

-       Wednesday August 14: 7:30-8:45 am

If you have any questions about the On-Ice SAQ program or would like any more information please don’t hesitate to consult with your coach, Paul at paul@outperforme.com or Maddie at admin@outperforme.com . We are once again doing an online registration form for the On-Ice SAQ program. The link to it is https://docs.google.com/forms/d/1xzjqNfl7P6YD_sbViGHIOaM6MYLPE70EpLH6NAB4QZQ/ or you can find it on our website www.outperforme.com. Sessions are capped at a maximum number of athletes so be sure to register to reserve your spot by March 31st, 2019 (we need to get an idea of numbers).

In terms of billing we sell On-Ice SAQ as one package with 7 sessions. Price can be seen below. ON-ICE SAQ PACKAGES ARE NON-REFUNDABLE. The only exception being a medical condition that prevents training. Packages can be prorated under the following circumstance: they have to leave early in August for the start of their season. In this case Paul or Maddie needs to be notified so the package can be billed appropriately. Beyond this exception the package is purchased as 7 sessions. If your package is not purchased online prior to June 26th, 2019 then you will be invoiced and billed for it.

-       On-Ice SAQ (7 sessions): $316.40 + GST

Posted 68 weeks ago

Meet Our Recommended Massage Therapist - Geoff Dumas

As a way of giving our athletes the best in strength & conditioning when it comes to reaching their goals, we would like to introduce our recommended massage therapist, Geoff Dumas. Geoff is currently a member of Outperforme Athletics, with a background in lifting, and is currently working with our friends at Dynamic Physiotherapy. We believe that he is the perfect person for our athletes to see in the off-season!

Here is the best part of this “Meet Our Recommended Massage Therapist” post! If you like the post, share, retweet, tag a friend in the comments, you will be entered in to win a FREE massage! You have until April 30, 2019 to enter on Facebook/Instagram/Twitter with the winner chosen on May 1, 2019.

Without further ado, Meet Geoff:

Like many athletes, Geoff has tried all sorts of different sports. At fifteen years old, he participated in an eco-challenge which required him to backpack approximately 40 km in the Yukon Territory with an 80-pound backpack in one day. There were different tasks and challenges on this eco-challenge, two of which were repelling and building a rope bridge. Some of the conventional sports that Geoff participated in were Japanese martial arts, where he competed at a national level, Olympic style wrestling, again reaching a national level but not competing in, fencing, which he dabbled in (his younger brother was much better than him), and summer biathlon - which was running and target shooting. Other sports that he tried his hand at include volleyball, rugby and Olympic weightlifting.

During the years playing sports, Geoff was fortunate enough to have never sustained any catastrophic injuries. Just some funny stories and minor injuries. However, it wasn’t until his military career, six years, that he honed his ability to recover from surgeries. While on the mend, Geoff utilized massage therapy to enhance his recovery. In fact, he used it so much that he eventually started to form an opinion on the modality. From there he began some self-study on the subject at the end of fifteen-hour work days as a personal trainer (six years). It wasn’t long until he formalized his knowledge at Robertson College, achieving academic distinction in a two-year program.

Geoff has seen firsthand the benefits of massage during his own recovery, and subsequently as a weekend warrior athlete. It was from his personal experience that he gained a respect for massage therapy and wanted to in turn share this asset with others. His training experience gives him an uncommonly wide knowledge base when working in athletic populations. His history with injury gives him a level of empathy that isn’t standard in the rehabilitation setting. His time in the military gives him dedication and focus like athletes that take their sport seriously.


Posted 75 weeks ago

On-Ice Speed Agility and Quickness (SAQ) Sessions – Available in Brandon

On-Ice SAQ is designed to work on speed, agility and quickness training on the ice. In these sessions we use a variety of methods to enhance foot speed/agility, conditioning, power, and quickness. Many of our athletes have reported that the On-Ice SAQ sessions help them to transfer what they’ve learned in the gym to functional movement patterns on the ice. On-Ice SAQ sessions not only focus on functional movements patterns through skating, but they also feature skill development. We recommend that these sessions do not replace your current dry-land SAQ sessions.

These sessions will feature coaches who are experienced in both strength and conditioning and hockey, Paul Thompson (Brandon Head Strength Coach & former SW Cougar) along with other Outperforme representatives. The sessions will run in one block, Wednesday mornings from July 3rd - August 14th (7 sessions). The schedule can be seen below. Sessions are separated into 3 groups during the same ice-time. We will have a younger group together ages 10-14 and an older group age 15 & up. On-Ice SAQ is something we encourage our athletes to do as it both extremely beneficial for their offseason training and it is also a fun atmosphere with a chance for athletes to have some friendly competition.

-       Wednesday July 3: 7:30-8:45 am

-       Wednesday July 10: 7:30-8:45 am

-       Wednesday July 17: 7:30-8:45 am

-       Wednesday July 24: 7:30-8:45 am

-       Wednesday July 31: 7:30-8:45 am

-       Wednesday August 7: 7:30-8:45 am

-       Wednesday August 14: 7:30-8:45 am

If you have any questions about the On-Ice SAQ program or would like any more information please don’t hesitate to consult with your coach, Paul at paul@outperforme.com or Maddie at admin@outperforme.com . We are once again doing an online registration form for the On-Ice SAQ program. The link to it is https://docs.google.com/forms/d/1xzjqNfl7P6YD_sbViGHIOaM6MYLPE70EpLH6NAB4QZQ/ or you can find it on our website www.outperforme.com. Sessions are capped at a maximum number of athletes so be sure to register to reserve your spot by March 31st, 2019 (we need to get an idea of numbers).

In terms of billing we sell On-Ice SAQ as one package with 7 sessions. Price can be seen below. ON-ICE SAQ PACKAGES ARE NON-REFUNDABLE. The only exception being a medical condition that prevents training. Packages can be prorated under the following circumstance: they have to leave early in August for the start of their season. In this case Paul or Maddie needs to be notified so the package can be billed appropriately. Beyond this exception the package is purchased as 7 sessions. If your package is not purchased online prior to June 26th, 2019 then you will be invoiced and billed for it.

-       On-Ice SAQ (7 sessions): $316.40 + GST


Posted 79 weeks ago