Header image via www.donskovhockey.com

On July 1, 2015, EliteFTS interns Andrew Triana, Codi Casper, Hunter Winans, and Andrew Hingsbergen headed to Donskov Strength and Conditioning to observe group training for hockey and soccer.  Anthony Donskov lead this early morning training session.  Anthony is the founder of Donskov Strength and Conditioning, head strength coach and director of program design.  His energy was contagious and his passion for his athletes was pleasantly overwhelming.  Anthony’s accolades are impressive:

  • Masters Degree in Exercise Science (Performance Enhancement/Injury Prevention)
  • Graduate of Miami (OH) University, B.Sc. Business Administration
  • Certified by the National Strength and Conditioning Association as a Strength and Conditioning Specialist
  • Certified by the National Academy of Sports Medicine as a Performance Enhancement Specialist
  • Assistant Strength Coach USA Women's National Ice Hockey Team 2014 Olympic Silver Medalists - Sochi Russia
  • Assisted with the 2014-2015 Anaheim Ducks National Hockey League Developmental Training Camp
  • Assisted with the 2013-2014 Anaheim Ducks National Hockey League Developmental Training Camp
  • Assisted with the 2006-2007 Atlanta Thrashers (NHL) Training Camp
  • Guest lecturer at Ohio State University National Strength & Conditioning Association (NSCA) Clinic, May 2014
  • Guest lecturer at Ohio State University National Strength & Conditioning Association (NSCA) Clinic, May 2011
  • Guest lecturer at Denison University Strength & Conditioning Symposium, 2012
  • Member of Michael Boyle’s 2008 Mentorship Program
  • Contributing writer for Michael Boyle's www.strengthcoach.com
  • Contributing writer for www.hockeystrengthandconditioning.com
  • Level 5 USA Hockey Coach
  • Director/Head Instructor of DHD, L.L.C. www.donskovhockey.com
  • Played two years of professional hockey in the Central Hockey League. Named 2003 CHL Man of the Year
  • Varsity Hockey player (1997-2001) at Miami (OH) University, CCHA

We observed athletes at various levels from high school to semi-pro warm up, train, and condition. Self-myofascial release techniques were performed along with active speed warm-ups along with some agility work.  Athletes then moved into some hang clean work (and kettlebell work in one instance) followed up by hex-bar deadlifts.  Athletes finished out with some alactic sprints.  The session was run professionally, efficiently, and passionately.  Anthony’s dedication to training was contagious; his athletes were always ready to listen and perform.  After the session we sat down with Anthony for some insightful Q&A…

Andrew Triana: Who were your biggest influences that got you to where you are today?

Anthony Donskov: Mike Boyle and Ian King

Andrew Triana: What are the biggest factors in how you program for you athletes?

Anthony Donskov: Making sure they are recovered enough to perform at a high level and having them train in the alactic and aerobic system.As they move closer to the pre-season their training will have more lactic work and a higher level of specificity.

Hunter Winans: Many coaches in the private sector do not have their athletes perform Olympic lifts due to how technical these lifts are by nature. I noticed your athletes did perform hang cleans, and one athlete performed kettle bell swings, can you discuss your philosophy on this?

Anthony Donskov: True, do to the technical nature of Olympic lifts they are rarely performed in the private sector due to time constraints and the teaching progression to make these lifts sufficient. I do believe they serve an important purpose for athletes, especially athletes involved in contact sports. The triple extension builds explosive power needed to deliver hits; squatting underneath the bar for the catch (hang cleans) of a heavy load more simulates the forces of contact play. I progress starting high up for hang cleans. Over time I let the athletes go lower and lower on the hang clean until we are performing cleans from below the knee. I rarely have my athletes perform cleans from the floor because athletics are rarely played in that position.

The athlete that was performing kettle bell swings has poor wrist extension, therefore he can't properly perform the catch phase of cleans. We've done wrist mobility drills for a year and still have seen no improvement on the catch phase. Therefore kettle bell swings are much more effective and safe for him.

Codi Casper: What challenges do you face when programming for different sports?

Anthony Donskov: It comes down to an energy output situation.  Hockey players need to be well conditioned to perform in 30-minute periods with sustained power output, we will structure their training to fit that need.  Leg drive, power and explosive speed is crucial, but they also need to be able to hold that power stance for the duration of game time.  Wrestling is a little bit different, where athletes need power and explosion but for a much shorter duration.  It’s all simplified into an energy continuum.

Andrew Hingsbergen: How comfortable are you at your current location?  Is there anything you’d change?

Anthony Donskov: We are comfortable here, but we’d like more space…maybe double the amount of space.  In the future we’d like to be able to have separate rooms for therapy or evaluations.  The location is great because we are centrally located in terms of the local hockey rinks, but I do wish we were visible from the main road.  Having a street-front location would bring in more business.

Andrew Hingsbergen:  Do you suggest any type of nutrition protocol for your athletes?

Anthony Donskov:  Yes and no.  You’ll see the difference in athletes who take their nutrition seriously and those that don’t.  On day 1, clients are given guidelines on nutritional choices to help their performance and maximize their results, but we don’t push anything.  The guidelines were developed in line with Exos Nutrition, Precision Nutrition, and Olympic Training Center nutritional suggestions as well.  Our philosophy is educating athletes without overwhelming them.  Their performance in here is impacted by what I like to call “working in.”  In a nutshell, “working in” is a reminder that the time spent outside of training is the most important.  You’re not recovering in the gym, you’re stimulating muscle so that it can grow while you aren’t training.  The work you put in out there shows in here.

www.donskovhockey.com

 

Hunter Winans is a rising senior at Denison University.  He is a member of the football team and an athletic training major.  He is currently interning at elitefts™ to further pursue his interest in the fitness world; and to further develop his knowledge in strength and performance training.

Andy Hingsbergen is an intern at EliteFTS. He's currently finishing up a Bachelor's Degree in Psychology at The Ohio State University.  Andy competes in powerlifting and is currently setting his sights on taking the physique stage.  He is originally from Springboro, Ohio.  

Andrew Triana is a Springfield College student studying Applied Exercise Science. He competes in Strongman. 

Codi Casper is from Carrollton, Ohio. He recently graduated from Robert Morris University in Pittsburgh, Pennsylvania with a bachelor's degree in Applied Journalism while playing strong safety on RMU's football team. New to the powerlifting circuit, he placed 3rd in his first ever meet this past April. He competes in a full meet this August at Lexen Extreme.