Seeing double 👀
The grind is twice as hard with these two in the HAUS 💪🏻
Don’t just set goals. Achieve them!
These 5 tips from Allie Wagener, sport psychologist with our partner Premier Sport Psychology, are essential for any athlete.
Learn it + Live it: traininghaus.com/news/5-tips-for-achieving-your-athletic-goals/
Time to roll out the welcome wagon for another new addition to the HAUS family, Jeremy! Jeremy is one of our newest sports physical therapists, and we are ecstatic to have him on the team!
Jeremy O’Keefe, PT, DPT, CSCS is a residency-trained sports physical therapist and certified strength and conditioning specialist. He has a broad clinical background with special interests in rehabilitative and preventative medicine of hockey athletes and lower extremity injuries. Jeremy has extensive training and experience in coaching and rehabilitating a diverse population of ages and athletic skill levels. His treatment method focuses on integrating the latest research, rehabilitation techniques, and individualized strength and conditioning programming to optimize sports performance and help patients reach their goals.
Another day at the HAUS is another day to get better 💪🏻
Progressive footage of a wide receiver “Double Jab Release”. This movement works on inside/outside release while controlling the body and improve footwork.
📷 by @ishtagram3: Week 2 @traininghaus with the Hoops Academy athletes.
Been focusing on foundational movements: squatting, hinging, and lunging. Progressing with these movements before we turn it up in the upcoming weeks🤒
Can’t build a nice Haus on a bad foundation‼️
The grind never stops 🏈
Time to focus on YOU and your health with our Women’s Health Small Group Training program!
This comprehensive program meets 1-2 times/week and is specialized/tailored for women with a focus on strength training and Pilates.
For more information visit our website www.traininghaus.com/womens-health, or contact the Training HAUS today!
Physical therapy tip and exercises for individuals recovering from upper extremity injuries below! 👇🏻
Scapular muscular strengthening is important to maintain healthy shoulders in both the performance and rehabilitation settings. This athlete is performing the classic T, extension, and prone row exercises to improve strength and motor control.
He trained at the HAUS to get ready for the NFL -- now he’s the one doing the training! Welcome brand-new Sports Performance coach Bill Atkins to the fam!
Bill, BAS, is a Minnesota native from Hopkins, MN. As a 2015 Hopkins High School, Bill participated in varsity football and track and field. He completed his Bachelor of Applied Science degree, majoring in Exercise Science, from the University of Minnesota Duluth. While attending the University of Minnesota Duluth, he was a part of the football team and was a captain of the 2019-2020 team.
Bill loves to work with highly motivated athletes and is excited to use his own experience and knowledge in sports to help other athletes reach their goals.
The four basic movement patterns: push, pull, hinge and our favorite, squat.
After all, “Squat-tober” is upon us and some of our coaches/trainers take it seriously 💪🏻
Frontal plane stability and adductor eccentric strength are two keys for the 🏒 athlete.
This athlete is working through contrasting heavy stability exercise with velocity focused exercise to improve their performance on the ice.
Sometimes, you just gotta groove! Thanks @wellefast for 📸 the moment 😂
Looking for some stretches you can do before/after a workout? We got you covered!👇🏻
1. SLDL with reach (hamstrings, glutes,)
2. Lateral Lunge- (quads, glutes, adductors)
3. Lunge elbow to Instep with rotation- (hip flexors, groin, lats)
These three stretches can be done before and after a workout to increase mobility. Lack of mobility in certain areas of the body leads to other areas having to overcompensate, which can lead to injury. Mobility = Longevity 🔑
With 2 plates and 8 screws in his leg, this modern day “iron man” knows all about making a comeback.
Now, Christian Goetz will use that knowledge to help athletes at the HAUS return to sport.
Goetz, MS, LAT, ATC, CSCS, has been working as a sports medicine professional since 2018. Christian was a varsity football athlete at Bethel University where he completed his undergraduate degree in Athletic Training.
Christian went on to Minnesota State University, Mankato where he completed his masters of science in exercise physiology and worked as a graduate assistant athletic trainer for the wrestling, volleyball, and softball teams. Christian’s interest in sports medicine began after he sustained a season ending injury his sophomore year of college.
Sprinters / Triple Jumpers may want to check this out 👀👀👇🏻
This series of exercises help develop hip extension and glute activation. Strengthen and improve movement as apposed to isolating muscle groups is 🔑
This teaches the athlete to drive through the hips while staying tall especially in a first phase of the triple jump and top end sprint mechanics.
Getting better every day. 💪
We’ve been training for snowy slopes all fall in anticipation for a snowy October.. Luckily, our PTs here help create similar scenarios during rehab sessions to prepare athletes like this one here to work on alpine skiing/black diamond runs.
Run 1: The shoulder dipping speed slalom (Double Leg)
Run 2: The snow chatter, knee stabilizer (Single Leg)
Run 3: The cliff dropper-powder hopper, quad killer (Double Leg)
Who says workouts have to happen at the gym! Thanks to one of our athletes for sharing this photo and be sure to #MaskUpMN!
Congrats, champs! 🙌 💪 📷 by @youngbucksusa_: TSR invitational Champs. Finally got the old guys! Thanks to Richie and tsrtime for hosting the #YoungBucks this weekend! Felt great to be back on the ice for a throw together event in Chaska!
Big thanks to our sponsors and those who continue to support us! We appreciate you!!!
hardlinecurling dynastycurling tincanfish_ usa_curl @traininghaus
Hangtime 🤙 #TBT
Who could use a massage right about now? 🙋♀️🙋
Come to our HAUS and schedule one today!
Our HAUS Preseason Prep group’s been putting in work 😤😤
We’ve loved having MN native Freddie Gillepsie here at the HAUS as he gets ready for the NBA Draft next month! Excited to see Freddie continue to work hard to achieve his goals!
Watch this great story by KSTP-TV:
https://kstp.com/minnesota-sports/freddie-gillespie-nba-draft-preview-baylor/5907550/?cat=7
AMP.KSTP.COM
St. Paul native Freddie Gillespie ready for NBA Draft
•Execution: 9/10
•Creativity:10/10
•Dance moves by @dr.linville.dpt: 1000/10
📸🎥 credit: @sophie_moran
🤫 Shhh. Wanna know a secret?
Athletes who visit our sports massage therapists recover faster and achieve maximum performance.
The 5 reasons why from HAUS expert Amanda Davis: traininghaus.com/news/sports-massage-the-secret-to-recovery/
Getting “flex-y” with it during one our PT session today 😎
Active assisted heel slide with transition to band resisted terminal knee extension (TKE) are 🔑 for rehabbing the knee!
Fatigue can reduce athletic skill and coordination, which may lead to a performance breakdown when its needed the most; during the game! However, practicing coordination exercises while fatigued may help the body combat these athletic performance reduction by purposely training to maintain technique while the “fuel tank is on empty.”
In this post, @paulladue is performing a hockey-specific crossover exercise to stimulate fatigue, then he immediately switches gears and performs two coordination exercises while his legs are still feeling HEAVY!
Talk about a comeback on this #MotivationMonday! We are so thrilled to see Kate back on the slopes again. Best of luck this season to all of @teamgilboa!
📷 by @kateeyoung_: 11 months and a couple of new ligaments later i’m back on snow! So grateful to everyone who has helped me get back to the sport i love and i can’t wait to see what this season holds! @traininghaus soliedpt teamgilboa treesandskis
That feeling when it’s the weekend ahead 😎🕺💃🏻
Warm-ups or CIA training 🧐
It’s moments like these.. ☺️
Some of us are in denial about this weather still.. 🌨❄️
High reps = quicker movements⚡️
Here, this athlete is working on quick reaction/movement to help him with shoulder instability and help him get back on the ice again!
Big Friday Mood!
Had to snag his signature before he heads to San Antonio! Big congrats to our newest Pro to sign the wall, Tre Jones!
Tre, an Apple Valley native and former Duke Blue Devil, has been training hard with his brother Jadee here at the HAUS. We’re excited to see Tre suit up for the Spurs this season, and the HAUS will always be your home.
Keep an eye out for upcoming signatures, and be sure to check out the Pro Wall next time you’re in the HAUS!
Big dreams came true for the big man, Daniel Oturu!
We can’t wait to see Daniel ball out with his former Gopher teammate Amir Coffey, and we loved helping him get ready for the NBA Draft.
Oturo, who played high school ball for Cretin-Derham Hall, became the first Gopher drafted since 2004. Good luck on the next chapter of your journey!
Keep an eye out for upcoming signatures, and be sure to check out the Pro Wall next time you’re in the HAUS!
That feeling when you get drafted 🙏 🙌 #GoSpursGo #HAUSBuilt
Makin’ momma proud since day 1 🙏🏻🙌🏻 @trejones03
It’s about to go down! @trejones03
🏀 and brotherhood.
Tre Jones had to get one last training session with his brothers, Tyus and Jadee, in preparation for Wednesday’s #NBADraft! Looking forward to Wednesday night and seeing the journey continue for Tre! #HAUSBuilt
Getting ready for that extra slice of pumpkin pie tomorrow like..
Join us for a free (Turkey) Leg Day virtual workout on Thanksgiving Day.
Burn off some extra calories before your big meal with sports performance coach Luke Rudberg! Class starts at 9 am. Zoom link: https://traininghaus.com/news/haus-at-home-live/
Decisions were made..
@runtrainthrive @mtkiely9 @wellefast @doneycp
As an athlete, you can’t afford to take the next 4 weeks off.
That’s why the HAUS...is coming to your home! Every Monday through Friday at 3:30 pm, one of our Training HAUS performance coaches will be on Zoom for a FREE, 60-minute workout. No registration necessary, just use this Zoom link: https://traininghaus.com/news/haus-at-home-live/
WWE superstar Riddick Moss has a message for all the high school athletes taking days off during this shut down.
If you aren't working out with us virtually at 3:30 pm every day, Riddy Mo might have to make a "HAUS" call!
Free Zoom link: https://traininghaus.com/news/haus-at-home-live/
It’s been an interesting couple of weeks, but we love seeing all your faces (virtually)! Can’t wait to have you back in the HAUS again!
For those of you that are interested in our specialized, virtual small group programming, give us a call today!
Who wants the smoke?
Just wrapped up an epic shoot with WWE superstar @riddickmoss. Awesome having the champ in the HAUS. Here's a behind-the-scenes look of what's to come.
Got plans at 3:30 pm? Now you do.
Join us for week 2 of HAUS at Home Live, a FREE, virtual, 60-minute workout every Monday through Friday led by one of our Training HAUS performance coaches. Here's the Zoom link: https://traininghaus.com/news/haus-at-home-live/
PS -- Share your "action" photos with us, and we may use it for an upcoming post!
The journey isn't over yet for @malloryweggemann! Keep up the hard work, Mallory! Check out Mallory being featured on CNN International with other Paralympians preparing for Tokyo 2021
Our staff have been helping train Mallory extensively these last few years and we are proud to have her here at our HAUS! #HausBuilt #Tokyo2021
👨⚕️ 💪: @dr.linville.dpt.
🎥: rob.gooding
📷: tfagroup
Tougher than it looks! 👀 👇🏻
The Copenhagen Hip Adductor (groin) exercise is the gold standard for reducing the risk of injury and improving the strength of this muscle group.
Here is a progression of that exercise that requires increased multi-directional hip and core stability.
Adductor strengthening should be integrated into the programming for a majority of your patients/athletes and especially those hockey and soccer patients progressing back to participation.
Injured leg? We’ve got the tips for you!
Mirror and banded cues for knee alignment to help avoid compensatory off-shift away from our injured leg. Performing slowly yields the best results!
We also try to make those tedious band walks fun while learning to drive from those glutes. We want our patients to feel this exercise in their “back pocket”!
Can’t have one without the other! Concentric and eccentric training is critical in both phases of the muscle contraction.
Here, you see this athlete doing a jumping drill from one-foot to two-feet (concentric) and then two-feet to one-foot (eccentric). Sport specific reactive drills to finish up the workout!
It doesn’t matter what you wear, just don’t be a Grinch!
Be sure to join us for our FREE virtual zoom workout at 3:30pm CST! Link in bio for Zoom info.
⚽️ players need to stay in top performance shape to avoid injury when they get back on the field. Doing these simple exercises at home can help with lower body strength and stability!
These four exercises focus on glutes, hamstrings, quads and adductors! 🦵🏻 💪🏻
Complete as circuit 4-5 times:
• Exercise 1: Isometric wall sit for 5 seconds into broad jump for distance (x5)
• Exercise 2: Explosive lunge kicks (x8 per leg)
• Exercise 3: Single leg deadlift into squat (x8/leg)
• Exercise 4: Extended glute bridge step outs (x8/per direction)
Retro Gait on the treadmill following ACL reconstruction is major 🔑
Making sure to get those knees straight with gait! Always remember that bent knees are unhappy knees when doing this physical therapy exercise.
How bizarre is it that people think carbs are 🙅♂️🙅♀️?
Protein helps us build and repair our muscles, BUT it is not an efficient energy source. Carbs fill our muscles with fuel and give us energy to put those muscles to work! 💪🏾
Tougher than it looks! 👀 👇🏻
The Copenhagen Hip Adductor (groin) exercise is the gold standard for reducing the risk of injury and improving the strength of this muscle group.
Here is a progression of that exercise that requires increased multi-directional hip and core stability.
Adductor strengthening should be integrated into the programming for a majority of your patients/athletes and especially those hockey and soccer patients progressing back to participation.
Injured leg? We’ve got the tips for you!
Mirror and banded cues for knee alignment to help avoid compensatory off-shift away from our injured leg. Performing slowly yields the best results!
We also try to make those tedious band walks fun while learning to drive from those glutes. We want our patients to feel this exercise in their “back pocket”!
Can’t have one without the other! Concentric and eccentric training is critical in both phases of the muscle contraction.
Here, you see this athlete doing a jumping drill from one-foot to two-feet (concentric) and then two-feet to one-foot (eccentric). Sport specific reactive drills to finish up the workout!
Way to go, Cooper!
📷 by @coopershirleyb: Officially graduated PT 🎓!!! Thanks to my amazing physical therapist Megin for getting me back to dance and stronger than ever! 💕💕💕
@traininghaus
Who could use a good foam roll sesh right about now? 🙋🏻♀️🙋🏻♂️
One of our Sport Massage Therapists, @bryanna_lmt, gives some tips to why it’s important do foam rolling, not only for self care, but to relieve tension as well. Tips down below 👇🏻
• Decrease tension in muscle/fascia
• Mobilize the spine/relieve discomfort
• Increase circulation and flexibility
• Enhance improved body awareness and activation
• Promote posture and alignment through balancing muscle tension
What athletes be like when they get their workout sheet..
Who’s the new guy working the front desk?!
WWE Superstar Riddick Moss has definitely made the HAUS his home…
⚽️ players need to stay in top performance shape to avoid injury when they get back on the field. Doing these simple exercises at home can help with lower body strength and stability!
These four exercises focus on glutes, hamstrings, quads and adductors! 🦵🏻 💪🏻
Complete as circuit 4-5 times:
• Exercise 1: Isometric wall sit for 5 seconds into broad jump for distance (x5)
• Exercise 2: Explosive lunge kicks (x8 per leg)
• Exercise 3: Single leg deadlift into squat (x8/leg)
• Exercise 4: Extended glute bridge step outs (x8/per direction)
Retro Gait on the treadmill following ACL reconstruction is major 🔑
Making sure to get those knees straight with gait! Always remember that bent knees are unhappy knees when doing this physical therapy exercise.
Dear Santa, enjoy the cooki-.. protein shake and weights. 😅
To every who calls the HAUS their home... Happy Holidays and THANK YOU!
We will be open until noon on Christmas Eve and closed on Christmas Day. Relax, enjoy and we will see you soon.
Let’s just say.. our physical therapists take the holidays serious 😅
The NBA season tips off tonight! In honor of hoops being back, we made sure one of our favorite ballers, Tyus Jones, signed our Pro Wall last time he was in the HAUS.
Jones, an Apple Valley standout, 2015 national champ at Duke, and former Minnesota Timberwolf, is currently ballin’ out with the Memphis Grizzlies. We’ve loved having him back in the HAUS this off-season while he preps for another season in the League!
Keep an eye out for upcoming signatures, and be sure to check out the Pro Wall next time you’re in the HAUS!
Way to go, Cooper!
📷 by @coopershirleyb: Officially graduated PT 🎓!!! Thanks to my amazing physical therapist Megin for getting me back to dance and stronger than ever! 💕💕💕
@traininghaus
Who could use a good foam roll sesh right about now? 🙋🏻♀️🙋🏻♂️
One of our Sport Massage Therapists, @bryanna_lmt, gives some tips to why it’s important do foam rolling, not only for self care, but to relieve tension as well. Tips down below 👇🏻
• Decrease tension in muscle/fascia
• Mobilize the spine/relieve discomfort
• Increase circulation and flexibility
• Enhance improved body awareness and activation
• Promote posture and alignment through balancing muscle tension
What athletes be like when they get their workout sheet..
What’s your New Years Resolution for 2021?
Thanks for letting us make our HAUS your home this year. We appreciate each and every one of you and wish you all a happy and healthy New Year!
When I dip, you dip, we dip!
Contrary to what you may have learned at your younger stages of basketball, it’s important to get that “dip” action when setting up for your shot, rather than just set in place.
Here, we show you the difference between setting and dipping the hands/ball and why it’s important!
Now THIS is tougher than it looks!
Sensory re-distribution in physical therapy is 🔑. Here, we don’t rely on visual, but instead relying on the balance from the joints and the muscles to practice these exercises.
Return to sport after hip surgery CAN be sport specific!
Our athlete, shown here, contributes to her great form by working on hip stability, strength, and muscle memory for her return to dance. 💃🏻 💃🏻
Dear Santa, enjoy the cooki-.. protein shake and weights. 😅
To every who calls the HAUS their home... Happy Holidays and THANK YOU!
We will be open until noon on Christmas Eve and closed on Christmas Day. Relax, enjoy and we will see you soon.
Let’s just say.. our physical therapists take the holidays serious 😅
More than 300 athletes joined us for over a total of 75 sessions of virtual training!
A big thanks to everyone who participated in our HAUS @ Home workouts over the past month. Your dedication is greatly appreciated. Now that we’re BACK OPEN, we’ll be discontinuing the virtual sessions, but hope you’ll stop by the HAUS or call us today for more information!
#HAUSBuilt
📷 by @wellefast: Amazing results. Congrats bill_turner77. So proud of the man you have become on and off the field, humbled and honored you trust me with your off-season work and blessed to call you a friend. #irievibes @traininghaus
Here at the HAUS, there are no wrong answers.. well, except maybe these ones 😂😅
Giving away a signed Justin Jefferson jersey has our staff feeling inspired.
Now that you’ve seen our moves...it’s your turn! For a chance to win, show us your version of the “Griddy.” Here’s how it works:
• Do your best “Griddy” dance impression and post it to your social account (Facebook, Twitter, Instagram).
• Tag the Training HAUS and the Minnesota Vikings in the post/video.
• Make sure you “Like” our page!
One randomly selected winner will be chosen across all platforms. Contest ends 1/9. Winner will be notified via private message.
No purchase necessary. #SKOL
What’s your New Years Resolution for 2021?
Thanks for letting us make our HAUS your home this year. We appreciate each and every one of you and wish you all a happy and healthy New Year!
When I dip, you dip, we dip!
Contrary to what you may have learned at your younger stages of basketball, it’s important to get that “dip” action when setting up for your shot, rather than just set in place.
Here, we show you the difference between setting and dipping the hands/ball and why it’s important!
ACL surgery & rehab -- like you’ve never seen before.
The finale of Jaylen’s Journey, a three-part series, documents a D1 lacrosse recruit’s road to recovery. Real. Raw. Behind-the-scenes. Jaylen’s comeback may be complete, but her story is just getting started. Watch part 1 & 2: https://traininghaus.com/news/an-acl-comeback-jaylens-journey/
149,000 views on YouTube and counting!
Part 2 of Jaylen’s Journey has inspired athletes across the globe with its behind-the-scenes look at ACL surgery and rehab. One of the nation’s top lacrosse recruits, Jaylen has let us document her story for over a year. Tomorrow -- the finale drops!
Finale drops Wednesday!
Jaylen’s Journey is a real, raw and behind-the-scenes look at ACL surgery and rehab. One of the nation’s best young lacrosse players, Jaylen has let us document her story for over a year. This is part 1, originally released on January 8th, 2020.
An experience unlike any other!
If you’re a college student interested in sports performance, physical therapy or sports science, apply for our summer 2021 internships!
What to expect? Here’s what Grace Ann, a Gustavus Adolphus student (Class of ‘21), said about her experience:
“The sports therapy internship was by far the best thing I could have done with my time this past summer. By interning at the Training HAUS, I was able to further my knowledge in rehabilitation, evaluation, modalities, injuries, surgeries, and so much more. Not only did I further my academic career, but I also learned more about what different careers entail and how to be successful in them. One of the biggest takeaways I received from this internship was learning about the importance and complexity related to the intersection of sports performance, sports science, and sports therapy. I also am grateful that I had the privilege to learn from such a knowledgeable, experienced, and personable staff.”
Full details: https://traininghaus.com/internships/
More than 300 athletes joined us for over a total of 75 sessions of virtual training!
A big thanks to everyone who participated in our HAUS @ Home workouts over the past month. Your dedication is greatly appreciated. Now that we’re BACK OPEN, we’ll be discontinuing the virtual sessions, but hope you’ll stop by the HAUS or call us today for more information!
#HAUSBuilt
📷 by @wellefast: Amazing results. Congrats bill_turner77. So proud of the man you have become on and off the field, humbled and honored you trust me with your off-season work and blessed to call you a friend. #irievibes @traininghaus
What’s your go-to workout jam? 🎶 🎵 🏋️♀️
From peewees to pros, if you’re a hockey player looking to return to the ice following an injury, we have the perfect program for you. Our ACE Hockey program, led by Training HAUS physical therapy staff, are bi-weekly, on-ice instructional sessions focused on a safe and effective return to sport. ⠀
⠀
Mark 6:15 am on Tuesdays and Thursdays in your calendars. We will be holding sessions at Highland Ice Arena through the end of February, before making the TCO Sports Garden in Vadnais Heights our home away from the HAUS. ⠀
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Call the Training HAUS today for more information and any questions you may have!
It’s all about acceleration and drive!
Shown here, our NFL combine football training group learns the importance of power development for the 40 yd dash.
Sometimes, we just want to be like mom ☺️ (minus the rehabbing from injury part 😅)
ACL surgery & rehab -- like you’ve never seen before.
The finale of Jaylen’s Journey, a three-part series, documents a D1 lacrosse recruit’s road to recovery. Real. Raw. Behind-the-scenes. Jaylen’s comeback may be complete, but her story is just getting started. Watch part 1 & 2: https://traininghaus.com/news/an-acl-comeback-jaylens-journey/
149,000 views on YouTube and counting!
Part 2 of Jaylen’s Journey has inspired athletes across the globe with its behind-the-scenes look at ACL surgery and rehab. One of the nation’s top lacrosse recruits, Jaylen has let us document her story for over a year. Tomorrow -- the finale drops!
Ready to train like an elite athlete and reimagine your limits?
Get back into the best shape of your life with our Adult Athletic Performance class!
Our program is designed for current/former athletes or active adults of all fitness levels looking to recover from injuries, increase strength, and break through plateaus in a friendly, energetic environment!
Call the Training HAUS today to sign up or for more information!
Just how important is sleep, you ask?
While the amount of hours varies with each age group, the sleep efficiency is the most important stat you should follow!
Sleep efficiency is the percentage of time spent asleep while in bed. Total sleep time = total minutes in bed.
Make sure you limit your bed only for sleeping! Avoid your phone, reading, TV in bed to help get efficient sleep.
Remember, quantity and quality of sleep matters so you can optimize your athletic performance!
Don’t let your workouts go to waste - reward your muscles with a fueled recovery!
Every workout breaks down your muscles into small micro tears... recovery fueling allows you to rebuild your muscles stronger, faster and more powerful!
Aim for a 3:1 ratio of carbohydrates to protein in your post-workout recovery to replenish and rebuild your muscles!
Flexibility alert! The Jefferson Curl:
Start in the standing position. Tuck your chin to your chest, and slowly and incrementally let your spine round as you descend to the ground. Return to a standing position in a similar fashion.
Start with a PVC pipe, and incrementally add load once your control and mobility improves.
Why do you do this: The spine is designed to move with both mobility and stability. By allowing your spine to slowly take load both down and up, you can safely strengthening your paraspinals fo functional core stability and spinal mobility.
Remember to stand fully erect and pull shoulder blades down and back at the top of the motion. Adding load incrementally and, overall, help with neural tension.
What’s your go-to workout jam? 🎶 🎵 🏋️♀️
From peewees to pros, if you’re a hockey player looking to return to the ice following an injury, we have the perfect program for you. Our ACE Hockey program, led by Training HAUS physical therapy staff, are bi-weekly, on-ice instructional sessions focused on a safe and effective return to sport. ⠀
⠀
Mark 6:15 am on Tuesdays and Thursdays in your calendars. We will be holding sessions at Highland Ice Arena through the end of February, before making the TCO Sports Garden in Vadnais Heights our home away from the HAUS. ⠀
⠀
Call the Training HAUS today for more information and any questions you may have!
Time to welcome another new face to the HAUS, Justin Nicol! ⠀
⠀
Justin will work primarily at the TCO Vadnais Heights location, helping run the On-Ice Return to Play ACE-Hockey program at the new TCO Sports Garden!⠀
⠀
Justin Nicol, PT, DPT, OCS, comes from the hockey hotbed of Waterloo, IA. Here, Justin developed a strong passion for the game, leading to a life full of playing, coaching and training at various levels. This experience led to a unique opportunity for Justin to work as an adjunct physical therapist with the Minnesota Wild for the last 4 years and develop rehab strategies for injury prevention and recovery to apply to athletes of all ages and sports. He has special interest in treating sports and orthopedic injuries, specifically, lower extremity injuries, shoulders and provides on ice return to play rehabilitation for hockey players.
Helping this Crossfit athlete return to Olympic lifting without elbow pain!
Here we're exposing our patient to overhead shoulder stability exercises that will eventually translate to her performing a snatch and overhead squat with a barbell.
To take unwanted pain and stress away from her elbow joint, we use sport-specific movements to build shoulder stability in the same overhead positions she will need to catch the barbell. In these exercises we use rhythmic stabilization and a band to help cue activation of the dynamic stabilizers of the shoulder joint to drive the movement, not the elbow.
Soon we'll be adding more load and speed to her program so she can return to her crossfit workouts without pain and with more confidence!
This week’s prep for the combine has many names.. short shuttle, pro agility, 5-10-5.
The purpose? To get in and out of controlled cuts at 50% which is major 🔑 for the NFL Combine.
Just another day grinding to get better 💪🏻
Which type of point guard you are? 🤔🏀
Comment below 👇🏻
Ready to train like an elite athlete and reimagine your limits?
Get back into the best shape of your life with our Adult Athletic Performance class!
Our program is designed for current/former athletes or active adults of all fitness levels looking to recover from injuries, increase strength, and break through plateaus in a friendly, energetic environment!
Call the Training HAUS today to sign up or for more information!
Just how important is sleep, you ask?
While the amount of hours varies with each age group, the sleep efficiency is the most important stat you should follow!
Sleep efficiency is the percentage of time spent asleep while in bed. Total sleep time = total minutes in bed.
Make sure you limit your bed only for sleeping! Avoid your phone, reading, TV in bed to help get efficient sleep.
Remember, quantity and quality of sleep matters so you can optimize your athletic performance!
How it started 👉 How it's going
🏀 and Brotherhood Part ✌️
Who’s ready to pump some iron? 💪🏻
Time to “kick” it up a notch in 2021!
Kickboxing is the perfect workout for athletes of all ages. Whether you’re looking for a good sweat or simply to blow off some steam, come to the Training HAUS on February 20th at 11:30am, and we’ll make sure you get the most out of this 90-minute session.
Register today: TrainingHAUS.com/Kickboxing-21
Can't teach speed?
Wrong. Sports Performance coach Bill Welle (@Wellefast) explains speed is a skill, and your technique is likely keeping you from reaching your full potential: https://traininghaus.com/news/so-you-think-you-can-run/
About time we had this guy sign our Pro Wall! Thanks Jonathan Celestin for making the HAUS a better place with your amazing work ethic & dedication.
Celestin, a former Golden Gopher linebacker, was one of the stars of the XFL and his most recent stint in the NFL was with the Carolina Panthers.
Keep an eye out for upcoming signatures and be sure to check out the Pro Wall next time you’re in the HAUS!
Time to welcome another new face to the HAUS, Justin Nicol! ⠀
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Justin will work primarily at the TCO Vadnais Heights location, helping run the On-Ice Return to Play ACE-Hockey program at the new TCO Sports Garden!⠀
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Justin Nicol, PT, DPT, OCS, comes from the hockey hotbed of Waterloo, IA. Here, Justin developed a strong passion for the game, leading to a life full of playing, coaching and training at various levels. This experience led to a unique opportunity for Justin to work as an adjunct physical therapist with the Minnesota Wild for the last 4 years and develop rehab strategies for injury prevention and recovery to apply to athletes of all ages and sports. He has special interest in treating sports and orthopedic injuries, specifically, lower extremity injuries, shoulders and provides on ice return to play rehabilitation for hockey players.
Extreme Makeover: HAUS Edition
The HAUS has undergone some exciting renovations, all with one goal in mind: putting the athlete/patient first.
Thanks to Torque Fitness for helping remake out HAUS, and we look forward to seeing you all back soon!
Hail State! Former Mississippi State standout Justin Johnson is the latest addition to our Pro Wall.⠀
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Johnson, a Birmingham, AL native, came up to the snowy tundra of Minnesota to train with our Sports Performance team and Bill Welle! ⠀
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Johnson, most recently with the Arizona Cardinals and Seattle Seahawks, has been training hard to make it back on the gridiron in no time!⠀
Keep an eye out for upcoming signatures, and be sure to check out the Pro Wall next time you’re in the HAUS!
#HAUSBuilt by Bill Atkins: I can truly say that I didn’t know how to run PROPERLY until I started working with Bill Wellefast Welle. It’s one thing to preach proper mechanics to an athlete, but until the athlete knows and understands why the mechanics will help them, the information is useless. Bill does a great job of breaking down proper running form in each of his drills, explaining the purpose of his instructions, and then strategically putting all the drills together to make sense of them. He emphasizes points like forward body lean, knee drive, and arm action in all of his training so that it becomes muscle memory when it’s time to move. One of his favorite sayings is that each drill is like a puzzle piece that you’re putting together to make the perfect picture. My NFL combine prep with Bill has been tremendously beneficial to my performance and technique. I know his teachings will be very transparent in my game.
Tips to take your training to the next level: https://traininghaus.com/news/so-you-think-you-can-run/
May be cold outside ❄️, but the footwork and hustle is 🔥 at the TCO Sports Garden
📷 by @wellefast: Functional Friday 📆
During the week we put in work to improve on-the-field activities. Master the basics.
Separation is key...no fancy dance moves just practical application in a competitive environment.
Roll out the welcome wagon for one our newest additions to the HAUS family, Micah! ⠀
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Micah will be working primarily at the TCO Edina-MN Drive location, assisting in athletic training and ACE programming!⠀
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Micah Gerhart, ATC/LAT, joins TCO and Training HAUS as a licensed athletic trainer from Philadelphia, Pennsylvania. Micah received his Bachelor of Science in athletic training from Olivet Nazarene University, where he also minored in exercise science and coaching. Micah started his career as a strength coach at OAK Athletic Development, in Bourbonnais, Illinois, before moving to the NFL, where he joined the Chicago Bears as an athletic training intern. Most recently, Micah held the position of an assistant athletic trainer with the Philadelphia Eagles, winning a Super Bowl in 2017!
How it started 👉 How it's going
🏀 and Brotherhood Part ✌️
Taking "business casual" to a whole 'nother level!
Even though our Twin Cities Orthopedics/HAUS staff couldn't attend their annual American Physical Therapy Association (APTA)/CSM meetings this year in-person, that didn't stop them from "dressing up" & presenting some great research!
Great work, team!
The grind DOES. NOT. STOP! We’ve loved having Minneapolis native and former Gopher WR Tyler Johnson here at the HAUS, already getting back to work, shortly after winning a Super Bowl with the Tampa Bay Buccaneers! Excited to see the continued success for Tyler in his career!
Check out this great story by KSTP-TV:
https://kstp.com/minnesota-sports/former-gophers-wr-tyler-johnson-bucs-super-bowl-champ-now-back-preparing-for-2021-season/6015106/
KSTP.COM
Minneapolis native Tyler Johnson already back grinding after winning Super Bowl
“So You Think You Can Run” Part 3️⃣
Remember, it’s all in the: Arms, Chest, Knees, & Feet.
See how proper form helps improve your running technique!
Loved the energy around the HAUS today! Thanks, KSTP-TV for braving the cold weather and coming over to our HAUS to do some interviews with Bill Welle and Tampa Bay Buccaneers, Tyler Johnson!
Keep an eye out for the upcoming story on the Minneapolis native, former Minnesota Gophers and Superbowl LV Champ!
Extreme Makeover: HAUS Edition
The HAUS has undergone some exciting renovations, all with one goal in mind: putting the athlete/patient first.
Thanks to Torque Fitness for helping remake out HAUS, and we look forward to seeing you all back soon!
Hail State! Former Mississippi State standout Justin Johnson is the latest addition to our Pro Wall.⠀
⠀
Johnson, a Birmingham, AL native, came up to the snowy tundra of Minnesota to train with our Sports Performance team and Bill Welle! ⠀
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Johnson, most recently with the Arizona Cardinals and Seattle Seahawks, has been training hard to make it back on the gridiron in no time!⠀
Keep an eye out for upcoming signatures, and be sure to check out the Pro Wall next time you’re in the HAUS!
What type of shooter are you? 🤔🏀
Views from the weekend 😎
Was great seeing athletes back on the ice with Midway Speed Skating! #proudpartner
High-level hockey players looking to return to sport following a shoulder stabilization procedure, are not uncommon at the HAUS.
Because 🏒 is hard hitting contact sport, sometimes it is difficult both mentally and physically to start stressing the affected shoulder again.
In this clip, we are including sport-specific drills of adding in micro-contacts, visual distraction, and perturbations to acclimate the athlete to external stimulus while focusing on his sport specific task.
This is one part in a continuum of drills to help facilitate return to the ice.
Taking "business casual" to a whole 'nother level!
Even though our Twin Cities Orthopedics/HAUS staff couldn't attend their annual American Physical Therapy Association (APTA)/CSM meetings this year in-person, that didn't stop them from "dressing up" & presenting some great research!
Great work, team!
The grind DOES. NOT. STOP! We’ve loved having Minneapolis native and former Gopher WR Tyler Johnson here at the HAUS, already getting back to work, shortly after winning a Super Bowl with the Tampa Bay Buccaneers! Excited to see the continued success for Tyler in his career!
Check out this great story by KSTP-TV:
https://kstp.com/minnesota-sports/former-gophers-wr-tyler-johnson-bucs-super-bowl-champ-now-back-preparing-for-2021-season/6015106/
KSTP.COM
Minneapolis native Tyler Johnson already back grinding after winning Super Bowl
“So You Think You Can Run” Part 3️⃣
Remember, it’s all in the: Arms, Chest, Knees, & Feet.
See how proper form helps improve your running technique!
ACE tip time ⏰! This one’s for athletes that are constantly shifting and decelerating/accelerating in their sport!
In this video, the athlete is performing the “Load, Plant”. This “Load, Plant” is a progression we use to teach athletes how to safely decelerate. Key points are to change body height and keep the feet under the hips. This is important for stopping safely and initiating a strong push into the next movement.
This week’s focus with our NFL Combine athletes:
Push & Power 💪🏻
Just a brief teaser/trailer of how our athletes stay grindin’
RED-S is a condition impacting athletes of all ages, but how much do you really know about it?
Sports Dietitian Kaela Colvard breaks down the signs, symptoms, and provides 6 tips to avoid a 🚨 RED-S Alert 🚨: https://traininghaus.com/news/red-s-alert-what-athletes-need-to-know/
Don’t be leaky! 💦
Our physical therapists help make sure that we incorporate exercises that challenge the core to maintain stability. All while the leg work will make sure the body doesn’t “leak” any of its power being used to generate athletic movement.
What type of shooter are you? 🤔🏀
Views from the weekend 😎
Was great seeing athletes back on the ice with Midway Speed Skating! #proudpartner
Priorities 💁🏻♀️💁🏻
Happy Friday y’all 😎
#HAUSBuilt by Gracie Rice: Nutrition and having a healthy relationship with food has been something that I have struggled with throughout my entire life. As an athlete, we are told that we need to eat well, eat enough, and keep our performance up, but we are rarely taught exactly how to do that in an efficient way. I was lucky to find Kaela Colvard, the sports dietitian at Training HAUS. ⠀
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While working with Kaela, I have noticed a huge, positive change in terms of my relationship with food, being able to learn how to properly fuel my body, and also how to push my performance to the next level. Both on and off the ice, my relationship with Kaela has benefitted me tremendously.
For more on RED-S Alert and what you need to know, click the link below!
https://traininghaus.com/news/red-s-alert-what-athletes-need-to-know/
We loved having KARE 11 and Dave Schwartz out at the HAUS and excited to see the interview with Mallory Weggemann about her new book, "Limitless"!
Be sure to keep an eye out for interview and story on KARE 11 w/ Mallory on how she redefines limitations!
LIMITLESS. We are so proud of Mallory Weggemann and excited for the debut of her book, “Limitless” now available in stores/online for purchase!
Who else can’t wait to get their hands on a copy? 🙋🏻♀️🙋🏻♂️
#HAUSBuilt
ACE tip time ⏰! This one’s for athletes that are constantly shifting and decelerating/accelerating in their sport!
In this video, the athlete is performing the “Load, Plant”. This “Load, Plant” is a progression we use to teach athletes how to safely decelerate. Key points are to change body height and keep the feet under the hips. This is important for stopping safely and initiating a strong push into the next movement.
This week’s focus with our NFL Combine athletes:
Push & Power 💪🏻
Just a brief teaser/trailer of how our athletes stay grindin’
Way to go, Krystan! 👏🏻 🏃♀️🏃♂️
Great read & resource for all the runners out there! 🏃♀️🏃♂️
TCO physical therapist Krystan Coyle was featured in this article by PodiumRunner, and her Return to Running guide is a game changer: https://www.podiumrunner.com/training/recovery/a-return-to-running-plan/
PODIUMRUNNER.COM
A Return to Running Plan – PodiumRunner
🚨 RED-S Alert 🚨 PART 3: Adjusting your nutrition intake in relation to your training load to avoid RED-S. Watch this video for an example of what a nutritional meal looks like for easy, moderate and hard training!
Easy training: 25% plate protein + 25% plate grain/starch + 50% plate fruits and veggies
Moderate training: 25% plate protein + 37.5% plate grain/starch + 37.5% plate fruits and veggies
Hard training: 25% plate protein + 50% plate grain/starch + 25% plate veggies + extra fruit on the side!
Interested in more or if you think it is affecting you? Please call us today to schedule a nutrition consultation with one of our sports dieticians.
Who says Pilates has to be done in the studio!
Proud to see one of our physical therapists serve on the medical staff & our Pilates instructor host zoom Pilates sessions to help aid in recovery for the players of the US Men's National Teams in Guadalajara!
Say hello 👋 to one of our newest physical therapists, Kelsey!
Kelsey Majerus, PT, DPT, SCS is a residency trained sports clinical specialist who has experience treating athletes of all ages and skill levels. As a Minnesota native, Kelsey grew up playing soccer in the Twin Cities before playing at the collegiate level at UW Stevens Point.
Through countless knee injuries and surgeries herself, she developed a special interest in the treatment and rehabilitation of the knee, with a passion in injury prevention. Kelsey received her Doctorate in Physical Therapy from Washington University in St. Louis and uses a movement based philosophy to optimize rehab and performance in her athletes.
#MythBustMonday talking about physical therapy: where it's more than just "doing" the exercises prescribed by your PT, but more so HOW you do them.
Prescription vs. Purpose: it's about making sure patients fulfill/execute these exercises properly and purposefully, in order to see positive results. Remember, it's not as just getting from A ➡️ B, but HOW you get from A ➡️ B!
Priorities 💁🏻♀️💁🏻
Happy Friday y’all 😎
Nailed it!..
Who are you passing the ☎️ off to? 🤔
It’s Tourney Time, and to celebrate, we’re giving away signed jerseys of #HAUSBuilt Athletes who have “danced” in the past!
For a chance to win a signed college jersey from Daniel Oturu or Tre Jones, follow these steps below!
Tell us your pick to win it all!
Make sure you “Like” our page.
Two randomly selected winners will be chosen across all platforms. Contest ends 3/21. Winner will be notified via private message. No purchase necessary.
Is this what Minnesotans call “second winter” or results of “fake spring”? 🧐 ❄️🌤
Way to go, Krystan! 👏🏻 🏃♀️🏃♂️
Great read & resource for all the runners out there! 🏃♀️🏃♂️
TCO physical therapist Krystan Coyle was featured in this article by PodiumRunner, and her Return to Running guide is a game changer: https://www.podiumrunner.com/training/recovery/a-return-to-running-plan/
PODIUMRUNNER.COM
A Return to Running Plan – PodiumRunner
🚨 RED-S Alert 🚨 PART 3: Adjusting your nutrition intake in relation to your training load to avoid RED-S. Watch this video for an example of what a nutritional meal looks like for easy, moderate and hard training!
Easy training: 25% plate protein + 25% plate grain/starch + 50% plate fruits and veggies
Moderate training: 25% plate protein + 37.5% plate grain/starch + 37.5% plate fruits and veggies
Hard training: 25% plate protein + 50% plate grain/starch + 25% plate veggies + extra fruit on the side!
Interested in more or if you think it is affecting you? Please call us today to schedule a nutrition consultation with one of our sports dieticians.
Rain or shine, doesn’t a massage sound good right about now? 🙋🏻♀️🙋🏻♂️
Call the HAUS today to get one scheduled!
PSA: we have great spotters at the HAUS! 😎
Time to welcome another addition to the HAUS, Barret Panning! Joining us in 2020, Barret is at Chanhassen High School as our resident Sports Performance coach for the Storm.
Barret EP-C, CSCS, received his Exercise Science degree from Gustavus Adolphus College. He has experience training athletes from middle school through the collegiate and professional levels. He also brings experience in Medical Fitness as a certified exercise physiologist, working with cardiopulmonary and metabolic disorders.
Barret believes in using evidence-based modalities to create the best athletes possible, while developing meaningful relationships and fostering a love of lifelong physical activity. Barret holds certifications through both the American College of Sports Medicine and the National Strength and Conditioning Association.
When you catch them “Friday Feelings” during your PT session.
Nailed it!..
Who are you passing the ☎️ off to? 🤔
