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Elite Performance Training
Toronto Rock Athletic Centre
1132 Invicta Drive
Oakville, Ontario
Call Us: 905-338-5863

About Sean Holmes

The owner and Head Strength Coach of The Dynamic Athlete is Sean Holmes. Sean is also the Strength and Conditioning Coach for the Toronto Rock and a certified strength and conditioning specialist (CSCS) and a youth speed and agility specialist (YSAS).

Online Training Platform

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-March 26th, 2020- Over the past week I’ve spent the majority of my time creating at home training programs for our athletes and members. With everyone (hopefully) staying at home alot more, the need for a better delivery method had reached a peak. I’ve been working on creating this online platform for awhile so that […]

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Tips to Get Through Working From Home or Self Isolation

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-March 25th, 2020- We are right at the start of essential business being closed in Ontario, which means many people are either working from home or spending more time at home than usual. Watch below for a few tips I share on how to get through the next few weeks.   View this post on […]

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Things We Don’t Do Part 2: Burpees!

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-February 18th, 2020- Burpees. Hated by everyone. Including me. Are Burpees tiring? Yes. Does that mean it’ll improve your fitness or sports performance? NO. I always tell parents you don’t need me to make your kid tired. Anyone can take them to a park with a whistle and a stopwatch and make them run and […]

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Things We Don’t Do Part 1: Back Squat

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-January 7th, 2020- This is going to be a series of posts on things/exercises we don’t do at The Dynamic Athlete. There are 3 specific exercises that are very popular that we do not do and this will highlight the 1st. The Back Squat. Probably the most well known and used exercise for leg strength, […]

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Holiday Schedule

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2019 Christmas Holiday Schedule: Tuesday December 24th: 8am-Adult Training 9am-Peewee Training 10am-Bantam Training 11am-Midget/Jr. Training Wednesday December 25th: CLOSED Thursday December 26th: CLOSED Friday December 27th: OPEN Saturday December 28th: OPEN-Regular Saturday Schedule Monday December 30th: OPEN Tuesday December 31st: 8am-Adult Training 9am-Peewee Training 10am-Bantam Training 11am-Midget/Jr. Training Wednesday January 1st: CLOSED Thursday January 2nd: […]

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Jr. Hornets are Two Nations College Prep Series Champs!

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-October 30th, 2019- This past weekend the Junior Hornets travelled to Detroit to compete in the Two Nations College Prep Series and went undefeated to win the Championship! As the new training facility for the Oakville Hornets High Performance Program, we have been working with the girls regularly since the start of September. It’s been […]

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Dan Dawson: September Athlete of the Month

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-September 29th, 2019- Dangerous Dan Dawson is BACK! Yes it’s his first time with the Rock, but for those that have been around since the gym started you know Dan was an athlete I worked with long before I had the job with the Rock or TheDA opened. In the early years of the gym […]

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Reactive Chase Drill to Curvilinear Sprint (VIDEO)

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-September 28th, 2019- The National Lacrosse Season is soon approaching so the players are starting to train more often to gear up for training camp. A good lacrosse training program will not just be a strength training program. It should include a proper warm up/mobility/activation, Speed and Agility training, Power training (med ball throws/jumps/Olympic lifts), […]

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Greg Campbell: August Athlete of the Month

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-August 28th, 2019- This month we’d like to highlight another longtime athlete, Greg Campbell. Greg started training with us before his last season with the Oakville Blades and has since played 4 years and graduated from Union College.He and January Athlete of the Month Ross Sloan have always been tremendous in the gym, and we […]

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July Athlete of the Month: Challen Rogers

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-July 29th, 2019- I never intended to include a professional player as Athlete of the Month, however I have to make an exception. Challen Rogers was recently named a 1st Team NLL All-Pro and also won NLL Transition Player of the Year. Winning a league-wide award is what makes this worth the exception as it […]

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