WARD Athletics

☀️🚂🫡

Our hockey off-season training officially wraps this weekend as nearly all the summer guys have returned to their Pro/NCAA/WHL/Club teams and Victoria Royals training camp gets underway, marking the shift directly into in-season mode.

While I’m pumped for what lies ahead with the Royals this year, the start of camp is always a natural reminder to reflect on the summer work with the fellas.

In the S&C world, coaches often talk about “my athletes.” The truth is, no single trainer or facility “owns” an athlete. High-level players are built through a massive network of support, great coaching along the way, and their own relentless internal drive. I’ve simply been fortunate enough to have a front-row seat to their work.

This off-season was another special group to work with—driven, talented guys who brought elite intent, work ethic, and standards through the door every single day. Each of these guys gets all the credit for their work; it’s my responsibility to stay humble, current, and curious so I can build the framework, uphold the standard, and challenge them to execute and develop.

Epictetus famously wrote: “We must undergo a hard winter training and not rush into things for which we haven’t prepared.” (Or in the hockey world: a hard, deliberate summer training followed by intelligent in-season phases 😉).

Over the last four months, these guys leaned into the quiet, unseen labor—building high-end speed, stacking heavy strength volume, sharpening mobility, and building the resilience required for an 9-month grind.

To the fellas who trusted me with their preparation this summer—thank you for the trust and the daily effort. The groundwork is laid. Trust your preparation and go execute. I’ll be watching each of you closely all season. 👊

Now, it’s time for me to shift gears and get down to business with the Royals. Year 7 starts today—excited to see what this group is capable of.

InSeasonMode

Seneca believed in the relentless accumulation of strength. You don’t need to conquer the world today, you just need to walk away with one small thing that makes you harder to break. That may be a lesson, a hard work out, a disciplined choice… it’s something that makes you slightly more resilient that you were yesterday.

“Each day acquire something that will fortify you.”
-Seneca🏛️

The new W.A.R.D Athletics garage gym is 🔥 and a place that allows us to practice: prokope

Longevity (in Sport and Life) is an Earned Attribute 🛡️

Late in the season, the difference between the players who finish strong and those who fade isn’t just “grit”—it’s durability.

At WARD Athletics, we approach performance through a dual lens: Athletic Therapy and Strength & Conditioning. We aren’t just looking at how much you can move; we’re looking at how well you move. A true pro knows that being “strong” doesn’t mean much if you’re too locked up to use it.

The Shift from PRs to Performance
For the elite hockey player, your hips are the engine. But for the adult athlete, your hips are the key to a high quality of life. As the season grinds on, the goal shifts. It’s no longer about chasing a new 1RM; it’s about increasing Range of Motion (ROM), restoring function, and strengthening the supporting cast that protects your power producers.

Taking ownership of your body means embracing the “maintenance” work. It’s the quiet, disciplined sessions that “bulletproof” your joints against the high-impact demands of the game.

Power starts in the hips, but longevity lives in the details.

Build A Durable Body
Whether you are chasing a scout’s eye or just looking to stay agile for years to come, give these movements a go. Focus on the control, not the speed.

1. Single Leg Reverse Crunch – Deep core and pelvic stability.
2. Resistant Band SL Hip Flexion to Pillar – Building a resilient psoas.
3. Deficit RFESS with Rotation – Mastering stability through the glutes.
4. SL Elevated Pike to Knee Drive – End-range strength and control.
5. Deficit Hip Adduction – Fortifying the groin against lateral strain.

The best ability is availability. Take care of the body, and the body will take care of you!


🎵 On a Sam Barber kick 😝

⌚️It’s time to take ownership of your abilities.

Somewhere between high school sports and the “adulting” 9-5, many adults lose their “athletic identity.” At W.A.R.D. Athletics, we’re here to help you take it back.

Whether you’re staying sharp for rec-league hockey, want to be the parent who can actually outrun their kids, or be able to play a full round of golf (pain free) well into your senior years... our Functional Adult Athletic Training (FAAT) sessions are built for you.

⚡️ Adult FAAT: Reclaim your edge with hybrid strength, power, speed, coordination and conditioning.

⚡️ Family FAAT: A unique chance to train with your kids and lead by example.

The W.A.R.D. Ethos: Work. Accountability. Resilience. Determination.

📍 Where: Empire Athletics & Wellness Westshore

🗓️ When: Weekend Mornings

🔗 Sign Up: Head to www.wardathletics.com to claim your spot, check our schedule, or to learn more. [Clickable 🔗 in BIO]

Don’t just “go to the gym.” Train smart. Train safe. Train effective. Train with a purpose.

High Performers “Control the Controllable’s”

In the spirit of Stoicism, these ten points are entirely within your Dichotomy of Control. You cannot control the weather, the competition, or your genetics—but you have total sovereignty over these ten.

📖 I’ve been re-reading Angela Duckworth’s Grit lately, and the science is clear: Effort counts twice 2️⃣. Her formula for achievement is a powerful reminder:

Talent ✖️ Effort 🟰Skill

Skill ✖️Effort 🟰Achievement

Talent is just how fast your skills improve when you invest effort. But achievement only happens when you apply that effort again to lead to results.

As Duckworth notes, “Enthusiasm is common. Endurance is rare.” Let’s focus on the endurance of these basics.

Control the Controllables!

HumanPerformance WorkAccountabilityResilienceDetermination

🇨🇦 Train with Gratitude | FAAT Remembrance Weekend

This weekend, we move with purpose. As we approach Remembrance Day (Nov 11), we honour the men and women who gave everything so we could live freely, grow stronger, and care for those we love.

In tribute, .a.r.d.athletics will donate $11 per person who registers and attends this Saturday’s FAAT sessions to The Royal Canadian Legion’s Poppy Trust Fund.

Every rep. Every drop of effort. A small way to say thank you — and to carry forward the legacy of strength, discipline, and resilience they stood for.

💪 7:00 AM – Adult FAAT
👨‍👩‍👧 8:00 AM – Family FAAT
📍 2930 Amy Road, Langford (Factor Hockey Gym)

Let’s train with gratitude and purpose this weekend. ❤️
🔗 in Bio to Register 🙏

💬 Client Testimonial | FAAT

“My wife and I have both been active our whole lives. During the last few years we both have had nagging ailments... FAAT has been a remedy to all those issues.”
- Larry & Deb [FAAT Clients]

We’re incredibly grateful to work with clients who show up, put in the effort, and trust the process. 🙏💪

Functional Adult Athletic Training (FAAT) is built to help you move better, feel stronger, and stay active — for life. Whether you’re just starting out or getting back on track, the benefits of committing to your health are real, lasting, and absolutely worth it.
If you’re ready to invest in yourself — we’re here to support you every step of the way. 👟🔥

📩 DM us to learn more or get started!
🔗 Link in Bio for more Information