ALP Training Institute

ℹ️ Hockey hip pain isn't always a genetic or anatomical issue ➡️ but it's always made worse by a lack of proper preparation 💯

This short video clip includes a progression of 4 exercises our athletes run to train the leg to stay stable while the hips and t-spine rotate.

That's hip and shoulder separation, and for a hockey player it's everything.

A stable single loaded leg (as you will see in all videos) allows the blade to load and glide efficiently. The ability to rotate on top of that is how you slip a hit, open up to receive a pass, and change direction without losing your edge. Train them together and you protect the hip instead of grinding it down.

In order:

1) PVC Airplanes

2) Low Lunge Thoracic Rotation Press

3) 1/2 Kneeling Med Ball Lateral Toss

4) Low Lunge Lateral Rotation MB Slam

Each one ramps in difficulty, and all of them build thoracic rotation, hip mobility AND stability, and lower body balance. And all of it is core strength in disguise 👍

Players and coaches, save this one and run it before your next skate.

Training in the Hamilton area and want your hips screened and bulletproofed for the season? Send us a DM 👍👍 This is exactly what we've done at ALP for the past decade 💯

👋 He started coaching at 21. He just turned 42.
Half his life. 1 obsession 💪

Most people spend their whole life searching for what they're meant to do. Adam Lloyd found it early — and never looked back.

Founder. Owner. Director of High Performance.
The reason ALP exists. The standard everything here runs on 💯

For over 2 decades, Adam has been building 1 thing: a system that produces real, repeatable results for people who expect more from themselves.

But what you need to understand before anything else?
He doesn't just coach this. He lives it 💯💪

In the gym. In business. In life. The standard he holds for his clients is the exact same standard he holds for himself. Average has never been an option. That's not a tagline — it's 21 years of proof 🔥

Ask the people around him what makes him different, and they don't talk about programming or periodization.

They talk about what happens before any of that. Adam builds the relationship first. Everything else follows 💯

"Without trust, they won't believe in the program — and without belief, there are no results."
— Daniel, ALP Coach

"He tells you what you need to hear — but delivers it in a way that makes you feel what you're capable of."
— Gabby, ALP Coach

Honest. Intentional. Belief-driven in a way that lands differently. That balance is rare.

What have you spent half your life doing? For Adam, the answer has never changed ➡️ help people perform under pressure — when it matters most 👍👍

That's what The ALP Method was built for. A system rooted in how the nervous system drives performance. Physically. Mentally. In competition, in business, and in the moments that define you.

Elite athletes. Professional fighters. Executives. High-achievers who've stopped accepting average.
Same standard. Same method. Same results.

He still works directly with select clients.
But his biggest role today?

Developing the people you've spent the last eight weeks reading about. Building the team that carries this forward.

If ALP has ever shifted something for you — in the gym in your head, or anywhere else — this is the post to say it 👍 Drop it below. 👇

👋 Meet Leah ➡️ Every high-performing environment has someone behind the scenes making everything look seamless.

At ALP… that’s Leah 💯

From the moment you walk through our doors, to how sessions run, to how communication flows — the standard you experience isn’t accidental.

It’s built in our core values, maintained by our awesome teammates, and refined year after year by our incredible community 🔥💪

And Leah is a huge part of that!!

She’s the one connecting the dots, keeping things organized, and making sure both our clients and coaches can focus on what actually matters: results.

What makes her even more impressive?

She doesn’t just understand structure — she understands performance.

A recent graduate of Redeemer University, Leah balanced academics while competing as a collegiate soccer athlete — developing the discipline, awareness, and consistency that now show up in

Because here’s the truth ➡️ High performance isn’t just what happens on the turf.

It’s how everything operates behind the scenes. The preparation when no one is watching.

And when people compliment how smooth, professional, and dialed-in our environment feels…

That’s a direct reflection of teammates like Leah.

We’re lucky to have her on the team 👊

👋 Meet Katie ➡️ When people think “physio,” they often think rehab.

At ALP… we think performance.

And that’s exactly what Katie brings to the table.

Katie Spadoni isn’t just here to help you get out of pain — she’s here to help you understand why you ended up there in the first place… and make sure you come back stronger than before.

💡 Whether you're:

➡️ A young athlete dealing with nagging injuries

➡️ A parent trying to keep your kid healthy through a long season

➡️ Or an adult who’s tired of feeling stiff, tight, and limited

Katie’s approach bridges the gap between rehab → performance → long-term resilience.

No guesswork.
No cookie-cutter protocols.
Just clear, intelligent treatment paired with real-world application.

What makes Katie different?

👉 She doesn’t treat symptoms — she solves problems
👉 She integrates seamlessly with our coaching team
👉 She understands that recovery is only step one… performance is the goal

At ALP, we don’t separate physio from training.

We integrate it.

Because the goal isn’t just to feel better…

It’s to move, perform, and live better 💯

If you’ve been dealing with something that “just won’t go away”…

Or you’re serious about staying ahead of injuries instead of reacting to them—

Katie’s your person.

📩 DM us “PHYSIO” or click the link in our bio to book your initial session.

👀🤷‍♂️ Motivation is temporary, so what do you do when that runs out? 👇👇

We don’t wait for motivation, We build discipline that lasts forever!

Most people talk about how hard life is.
Very few actually step into it.

4 years ago, Dayton Price () went through something most people will never have to face…

Severe burns across more than 50% of his body.

Pain most men wouldn’t tolerate.
Recovery most wouldn’t even attempt.

And today?

He’s in the gym. Under load. Pushing through landmine thrusters like it’s just another step forward.

Oh, and he not only won the OUA golf championships last year -> he's got a legit shot at becoming a pro golfer this year 🔥🔥🔥

Let’s be clear…

This isn’t about “feeling motivated.”
This is about choosing who you are when things get hard.

That separates the elite from average.

Because discipline isn’t built when life is easy. It’s built when every excuse in the world would make sense… and you show up anyway 💪

Dayton didn’t just recover.

He rebuilt himself.

Stronger.
Sharper.
More resilient than before.
And he inspires all of us at ALP, Every, Single, Day 💯

So before you say you’re “not feeling it” today…

Ask yourself:

👉 What standard am I actually living by?

Because there are people out there rebuilding their lives…
…and you’re debating whether to start.

Win Monday. Set the tone. You deserve it!

👋 Meet Coach Matteo 💪 One of the best parts of building the ALP family is watching young coaches grow into exceptional professionals 👀


Matteo is a great example of that.

He first joined us last April as an intern while studying Kinesiology at McMaster University. It was a no brainer to hire Matteo out of the internship and over the past year, he’s quickly grown into a key teammate at ALP — it’s all been well earned!!

Matteo shows up every day with curiosity, energy, and a genuine desire to get better at his craft.

As a lifelong athlete with a strong background in competitive soccer, he understands the discipline and structure required to perform at a high level. Soccer athletes especially enjoy working with Matteo, but his positive attitude and ability to connect with people makes him a great coach for any type of client.

💯 Youth athletes, adults getting started, or experienced lifters looking to level up — Matteo brings the same focus and professionalism to everyone he works with 💯

Exactly the kind of teammate we’re proud to have representing the ALP Method 🔥🔥

If you see Matteo around the gym this week, make sure to say hello 👊

Drop Matteo a 👊 or ⚽ in the comments to show him some ALP love.

👋 Meet Coach Gabby 👋

With a Kinesiology degree from the University of Guelph-Humber and certifications in personal training and strength & performance, Gabriella brings both science and intention into every session.

A key strength of Gabby's is her lived experience. Years of competitive soccer shaped her understanding of discipline, resilience, and what it really takes to improve. She doesn’t just coach movement — she understands the mindset behind performance.

After over a year as a coach at ALP, Gabby has a shown a rare ability to meet someone exactly where they are… without lowering the standard.

She builds strength without ego.
She coaches confidence without shortcuts.
She sees potential before her clients see it themselves.

Whether she’s working with youth athletes building foundations or adults reclaiming their strength, she trains the person behind the program. For her, fitness isn’t just about reps and sets — it’s about confidence, resilience, and long-term growth.

Gabby, we’re grateful for your consistency, your care, and the quality you bring to ALP every single day.

If she’s helped you level up, drop a comment below and let her know 👇