Ioannis Performance
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03/08/2026
Carbohydrates are the primary fuel source for high-intensity sport.
During sprinting, lifting, skating, and repeated efforts, the body relies heavily on stored glycogen to produce energy. When glycogen stores run low, power output drops, fatigue increases, and recovery becomes slower.
For athletes training multiple days per week, carbohydrate intake should reflect training demand — higher on intense training and game days, and lower on lighter or recovery days.
Understanding both how much you need and how quickly different carbs digest can make a big difference in performance and recovery.
Swipe through for a simple breakdown.
Overcoming isometric pull followed by heavy trap bar deadlifts.
The isometric increases motor unit recruitment and neural drive by producing maximal force against an immovable load.
We then apply that increased activation to a heavy, explosive lift to improve force production and rate of force development.
Force capacity first.
Then force expression.
Quick kettlebell series for athletes.
Add 1–2 exercises to your next session or run the whole flow as a quick athletic circuit.
Build hip power, core stability, and full-body coordination — all things that transfer to your sport.
Ankle stiffness improves how you push into the ice.
Even though you’re not jumping on the ice, building stiffness improves how quickly you can apply force and recover into your next stride.
Reactive plyos train the ankle to absorb force and redirect it fast through your edge.
This footage is from over a year ago, but the structure still holds — in-season training is about staying strong, fast, and healthy without overloading your body.
Stretch and warm-up — restore range, prep the joints
Strength and speed — maintain outputs, low volume
Stability and control — protect the body and sharpen movement
02/10/2026
This page is focused on training principles and habits that support performance and long-term development.
Strength
Speed
Recovery
Longevity
Performance nutrition — from an athlete’s perspective.
Hockey-based training that carries over to any sport.
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