THE TWIST DIFFERENCE

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We want to hear from you!

Every athlete has a unique drive, a personal goal, and a different game. Are you one of these 3? ⬇️

1️⃣ The “Weekend Warrior” - you’re the adult who loves the rush of competition and is aiming to up your fitness game, get faster on your feet, crush personal challenges or shine in your rec league.

2️⃣ The “Team Sport” - looking to be the one who steps up when it counts with killer quickness, agility & power - whether it’s throwing the perfect pitch or scoring the tie-breaking goal - you want to be the MVP.

3️⃣ Aspiring “Youth Athlete” - you’ve got dreams as big as your dedication, ready to sprint, jump & train like the pros and build those essential skills.

We’ve got the strategies and the expert coaches to help you level up no matter what athlete you are. Our Building Athletic Power & Speed camp is 3 days of training that will give you the skills to set you apart on the track, on the field, or wherever you compete.

DM the words “SPRING BREAK” to find out how you can become the kind of athlete you want to be.

Let us know in the comments below that ONE thing you’d love to improve on as an athlete!
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10 2

This morning, a dad shared his concerns with our coach about his kid’s running and skating stride. He didn’t think strength training was the answer…a running coach and a power skating coach would be the best place to start - strength training could wait until they were a teenager.

This isn’t the first time we’ve heard this & it’s a myth worth busting.

Too often, parents or coaches zero in on what’s visible - like a short stride - but miss the underlying issues. Weak muscles, imbalances or tightness could be a contributing factor.

One of our athletes comes to mind who came to us because he was the slowest skater on the team.

We did work on developing lower body strength & power but we also found he had weak hip abductors which was causing an uneven distribution of force & affecting his stride efficiency.

Some tweaks to his training program to correct the imbalance and his hockey coach was blown away by how quickly his skating improved.

Whether your kid is an aspiring hockey player looking to improve their skating or a track star wanting to increase their sprinting speed, our Building Athletic Power & Speed camp has the targeted strength training they need.

DM the words “SPRING BREAK” for more info.

Let us know in the comments if you’ve found strength training to be beneficial for your or your kid’s sports performance.
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#sportsperformancetraining #youthsportstraining #athleticperformance #athletedevelopment #playerdevelopment #youthathletes #sportscamp #speedtraining #powerdevelopment
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12 6

Ready, set, GO!…

Our expert coaches spilled the tea on the top 3 things that YOU can do right now to boost your speed game!

1️⃣ Get those legs stronger! Squat, lunge, deadlift - make your lower body workouts non-negotiable. Stronger legs mean faster sprints.

2️⃣ Plyometrics: They’re your secret weapon for explosive power and agility.

3️⃣ Technique drills: Perfecting your sprint mechanics can be a game changer. Stay focused on the fine details of your form and stride.

So there you have it. Three solid tips to help boost your speed.

Comment YES if you found these tips helpful! And don’t forget to tag a friend who needs to see this 😉

If these tips have revved up your appetite for more speed, imagine the results you could achieve by joining our Building Athletic Power & Speed camp. This is your chance to access the advanced training techniques of our seasoned pros specifically designed to help you become a faster, more explosive athlete.

DM the works “SPRING BREAK” for more info.
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#trainingtips #runfaster #jumphigher #explosivepower #speedtraining #sportscamp #sportsperformancetraining #athletedevelopment #playerdevelopment
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28 3

Unpopular opinion: You don’t have to train to failure to build muscle or gain strength.

Contrary to popular belief, you don’t have to train to failure to see results.

There’s plenty of studies that have shown that stopping a few reps short of failure still stimulates muscle growth effectively.

So why should you leave at least two perfect reps in the tank when you lift?

It’s more important to focus on proper form - over time you’ll be able to contract muscles more intensely & you’re better able to tap into the mind/muscle connection.

Training to failure consistently can lead to overtraining & poor recovery which slows your gains and increases your chance of injury.

We’re not saying that you don’t have to work HARD to build muscle & strength (you do😉), we just want you to work SMARTER.

Let us know your thoughts in the comments below. Do you train to failure or prefer focusing on proper form & on the muscles you’re working?

Don’t forget about our upcoming spring break training camp: Building Athletic Power & Speed.

DM us the words “SPRING BREAK” and we’ll give you all the details.
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#unpopularopinon #trainingtips #trainsmarter #greasethegroove #mindmuscleconnection #sportsperformancetraining #athletedevelopment #playerdevelopment #musclegrowthtips #strengthgain
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We started as a development camp for NHL players and prospects with a vision to help more players achieve success and reach their true potential.

Over the past 20+ years, TWIST has expanded to train athletes of all athletic backgrounds from beginner to Olympic level.

Team training, adult & youth functional fitness, sports training camps, educational workshops…all with the goal of helping our athletes be the best they can be.

Proud of what we’ve done here 🤩

if you train or have trained with us in the past let us know your experience in the comments 👇

Our next training camp, Building Athletic Power & Speed promises to be one of our best.

Comment or DM the words “SPRING BREAK” for info.

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#sportsperformancetraining #trainingfacility #playerdevelopment #athletedevelopment #twisthockey #sportscamp
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21 4

These are the things our athletes asked for after our last training camp…

We had such a great turnout for the Speed & Agility camp in January.

Our athletes left with a well-rounded set of tools to elevate their performance this year.

After the camp, we asked them what they would like us to cover in our next camp and this is what they asked for:

More speed & agility training ✅
Plyometrics for explosive full- body power ✅
Full-body strength
training ✅

Wish granted 🧞‍♂️

Our spring break “Building Athletic Power & Speed” training camp has it all.

DM or comment the word “SPRING BREAK” for details.
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#speedandagilitytraining #athletictraining #plyometrics #jumptraining #athleticpower #explosivepower #sportsperformancetraining #athletedevelopment #playerdevelopment #strengthandpower
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Experience rapid improvement in explosive power, strength & speed in our Spring Break training camp: Building Athletic Power & Speed.

If you play a sport that requires rapid changes in direction, quick and explosive acceleration and deceleration (tennis, lacrosse, soccer, baseball, football, rugby, hockey, basketball, volleyball…) then it’s crucial that you are training for explosive power and speed.

This spring break, take the opportunity to work with our elite sports performance coaches in a training camp designed to give you measure able improvements in athletic power and speed.

You’ll be faster, more explosive, agile and reactive next time you play.

March 26/27/28
11am - 12pm
Ages 8+

Comment or DM us the words “SPRING BREAK” to get access to the camp.
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#athleticpower #speedtraining #explosivepower #plyometrics #jumptraining #sportsperformancetraining #sportscamp #athletedevelopment #playerdevelopment
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Training Olympic athletes can be challenging…

Training plans may need to be adjusted on the fly due to injuries or changes in competition schedules but still need to align with long-term goals.

We need to constantly monitor strength gains, movement patterns, and overall fitness levels to be able to make adjustments to their training to ensure they are continually improving.

But the reward is that it is a pleasure to train these athletes because of their unwavering commitment to their sport.

They are willing to do whatever it takes and make whatever sacrifices are necessary to achieve their goals even when the going gets tough.

You too can train with us just like an Olympian. Click the link in our bio to book yourself in for a FREE assessment with one of our Sports Performance Coaches.
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#olympicathlete #olympicgymnast #olympicdreams #sportsperformancetraining #athletedevelopment
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We can’t get this out of our head ⬇️

“It’s all about the training. It’s all about the will to prepare and win. That’s what separates the champions from the rest.”
~Tom Brady

In today’s competitive sports, natural talent is an asset but it’s not enough on its own.

To be successful, today’s athlete needs:

✅ to maintain optimal physical & mental health
✅ to put in the hard work & dedication to training for continuous improvement
✅ to maintain discipline & commitment to training routines, diet and lifestyle.
✅ to learn new strategies & innovations in training methods

Our Weightlifting For Sport workshop (Mar 2/9/16) is everything you need to be successful in today’s highly competitive sports environment.

Set yourself apart from the rest.

Link in bio to register ☝️
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#sportsperformancetraining #trainorremainthesame #athletedevelopment #playerdevelopment #athletictrainers
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16 2

Team training…How hard can it be? Boys do it.

There’s nothing we love better than seeing female athletes slaying it on the gym floor.

Got a team that needs some strength and conditioning to give them the advantage? Or maybe just want a great team building activity?

Our team training program delivers both. You get professional sports performance training that is customized to your team’s needs and goals AND you get players that work better together.

DM us for more info.
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#teamtraining #sportsperformancetraining #girlscantoo
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16 3

Learn how to use advanced plyometrics to your advantage 👇⁠

In our upcoming workshop: Weightlifting For Sport, Coach Kash will teach you the principles of plyometric training and how to use it to boost your athletic performance.⁠

He will lead you through the different levels of plyometric progressions with the goal of mastering technique and improving your reactive strength, power and explosiveness.⁠

At the end of the workshop you will leave feeling confident in your ability to use plyometric exercises as part of your training regimen. ⁠

To keep the Coach to athlete ratio low, we are limiting space so grab yours before they`re gone.⁠

March 2, 9, 16 12-1pm⁠

Link in bio to register 👆⁠
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#plyometrics #advancedplyometrics #sportsperformancetraining ⁠
#strengthandconditioning #functionaltraining #athletictraining
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13 0

NEW WORKSHOP DROPPING SOON! 📣⁠

Hey everyone, we`re thrilled to announce our upcoming Weightlifting for Sport Workshop! ⁠

Whether you`re a beginner or an experienced lifter, this workshop is designed to help you improve your technique, strength, and overall performance. ⁠

Here are the details:⁠

📅 Date: March 2, 9 & 16⁠
🕒 Time: 12 - 1pm⁠
🏢 Location: TWIST TriCities⁠

💪 What to Expect:⁠

▪ Expert guidance from certified coaches⁠
▪ In-depth technique analysis⁠
▪ Personalized training tips⁠
▪ Q&A session to address all your queries⁠

Don`t miss this opportunity to take your weightlifting and plyometric skills to the next level! ⁠

Tag a friend and spread the word. See you there! 💪 ⁠

Link in bio to register 👆⁠

#WeightliftingWorkshop #StrengthTraining #FitnessJourney #sportsperformancetraining #athletedevelopment
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14 0

3 tips for seizing the moment for physical activity even when you`re on vacation 👇⁠

1️⃣ Bring your runners and walk, walk, walk then stop periodically and do walking lunges, squats or pushups.⁠

2️⃣ Plan active excursions like snorkeling, hiking, cycling or skiing.⁠

3️⃣ Utilize the hotel gym if you`re missing the weights or pack a resistance band in your suitcase and do a quick HIIT workout in your room.⁠

Functional exercises are so time efficient because they combine movements and target multiple muscle groups simultaneously, so you can achieve a full-body workout in a shorter amount of time - even on vacation!⁠

Want to learn more about functional fitness training? Book yourself in for a FREE session by clicking the link in our bio 👆⁠
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#pushupchallenge #functionaltraining #vacationworkout #niagarafalls #functionalexercises #exercisetips #healthtips
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Get the same results in a shorter period of time 👇⁠

You don`t need to spend hours in the gym doing those boring body part split workouts:⁠

⏱ Functional training workouts combine movements and target multiple muscle groups simultaneously, so you can achieve a full-body workout in a shorter amount of time.⁠

🤸‍♀️Multi-joint movements not only build strength but also enhance coordination and balance.⁠

🏃‍♂️Instead of isolating muscle groups, functional training focuses on integrated, compound exercises that improve overall functionality for whatever activities you enjoy in life.⁠

So you don`t just look good, you move well too!⁠

Curious about what Functional Training is like? Grab your FREE session by clicking the link in our bio 👆⁠
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#functionaltraining #functionalfitness #movebetter #movewell ⁠
#athletictraining #trainsmarter #grouptraining #personaltraining
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11 1

Boost your explosiveness with Trap Bar Jumps 🚀👇⁠

This exercise is a real "powerhouse" for improving an athlete`s rate of force development (RFD).⁠

Enhancing RFD:⁠

✅ enables athletes to generate maximal force in minimal time, resulting in explosive movements⁠
✅ allows athletes to accelerate more rapidly, enabling them to reach higher speeds quickly⁠
✅ contributes to improved vertical jump height and overall power output⁠
✅ aids in rapid changes of direction and agility⁠

Athletes with superior RFD have a competitive advantage by executing explosive movements with greater speed and power. ⁠

So if you play a sport that involve sprinting, jumping, quick changes in direction, and explosive movements you should consider adding this to your routine.⁠

If you need help, just let us know. Ask us anything in the comments below or book yourself in with one of our Sports Performance Coaches for a FREE session.⁠

Link in bio.⁠
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#explosivepower #sportsperformance #trapbar #plyometrics #jumptraining⁠
#powerdevelopment #plyometrictraining #sportsperformancetraining #athletedevelopment
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12 0

We train more than just your body 👇⁠

Even the top athletes experience challenging thoughts and emotions that affect their mindset, confidence and their performance:⁠

💠self-doubt that undermines their confidence⁠
💠feelings of frustration & disappointment when their performance doesn`t meet their standards or past performance⁠
💠comparing themselves to others⁠
💠fear of failure and disappointing others⁠

To combat this, elite athletes train not just their bodies but their minds as well.⁠

Mindset training equips athletes with the tools to bounce back from setbacks, persevere through challenges, and sustain motivation, leading to a more consistent and resilient performance.⁠

By cultivating a resilient and positive mindset, athletes can develop unwavering focus, bolster their confidence, and effectively manage the pressures of competition. ⁠

Click the link in our bio or DM us to contact us for more info on how our Mental Performance Coaching will help you:⁠

💠 overcome the mental barriers that are affecting your performance⁠
💠 build better habits, behaviours and routines⁠
💠 set and achieve goals⁠
💠 optimize focus and concentration⁠
💠 cope with performance anxiety⁠
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#mindsettraining #mindsetcoaching #mindsetmatters #mindsetiseverything #sportsperformance #sportsperformancetraining
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15 2

As an athlete, mid-season burnout can be a real challenge. Here are some practical tips to help you stay motivated, energized, and focused throughout the season 👇⁠

✅ Manage Your In-Season Training Load: Avoid sudden spikes in training volume or intensity and periodize your training to include deload weeks to prevent overtraining.⁠

✅ Prioritize Rest and Recovery: Schedule regular rest days into your training plan and make sure you`re getting enough sleep each night to support recovery.⁠

✅ Nutrition and Hydration: Stay properly hydrated and maintain a well-balanced diet to support your energy levels and recovery.⁠

✅ Mindset and Mental Health: Practice mindfulness and stress management techniques to stay mentally resilient. Seek support if you`re feeling overwhelmed.⁠

✅ Reassess and Adjust: Regularly assess your training and competition schedule to make necessary adjustments.⁠

If your performance is starting to suffer - you`re easily winded or suffering from chronic injuries are a tell-tale signs that you are - but you`re not sure how to go about combating it, book yourself in for a FREE session. ⁠

Our High Performance Sports Coaches can help you formulate a custom game plan that guarantees you will perform at your best at all times. Link in bio to book.⁠
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#burnoutisreal #sportsperformance #sportsperformancetraining #strengthandconditioningcoach #athletedevelopment
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12 1

Add a TWIST to your usual chest workout: Medicine Ball Chest Passes for explosive strength 👇⁠

If you`re looking to improve your upper body strength, explosive power, and athletic performance this variation of the standing med ball chest pass is a good addition to your workouts.⁠

Why lying down? you don`t have your legs to help you generate force and power - it all comes from your upper body.⁠

What sports will benefit?⁠

✅ basketball⁠
✅ volleyball⁠
✅ baseball⁠
✅ lacrosse⁠
✅ hockey⁠
✅ tennis⁠

Any sport that requires explosive upper body strength and it`s also a functional movement so everyday athletes benefit too!⁠

Got questions? Drop us a DM or comment below and one of our Coaches will be happy to help.⁠

#chestpass #medicineball #functionaltraining #chestday #powerdevelopment #plyometrictraining #sportsperformancetraining
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12 0

Your Leg Day reminder 👇⁠

Whether you`re an athlete looking to enhance sports performance or an individual focused on general fitness, integrating single-leg training into your workout routine is a must: ⁠

✅ Functional strength gains that translate to both sport & real-life activities⁠
✅ Precision muscle engagement⁠
✅ Boost your balance and stability⁠
✅ Prevent muscle imbalances⁠
✅ Develop stronger core muscles⁠
✅ Improve hip range of motion⁠
✅ Wake up the mind-muscle connection⁠

It`s important to start with proper form and a manageable level of resistance. Gradually progress as strength, balance, and stability improve.⁠

Let us know in the comments below if you love or hate single-leg RDL`s!⁠

Book yourself in for a totally FREE assessment with one of our Coaches. They`d love to help you crush whatever goals you`ve got 💪 Link in bio.⁠
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#rdl #deadlift #singlelegrdl #unilateraltraining #functionalstrength⁠
#athletictraining #strengthandconditioning #sportsperformancetraining
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The Push-Up Challenge starts tomorrow and we want you to do it with us!! 👇⁠

We will be doing 2,000 push-ups in 23 days (Feb 1-23) to benefit the Canadian Mental Health Association.⁠

Click the link in our bio to join our team and/or make a donation. ⁠
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⁠#pushupchallenge #thepushupchallenge #mentalhealthawareness #pushforbetter #moveyourbody #mentalhealthmatters
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EXPERIENCE THE TWIST DIFFERENCE

Book your free session today