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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).

Brynne Yarranton Lacrosse Training

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-February 28th, 2013- Lacrosse is a power sport, and the Olympic Lifts are a great tool to train and increase power production. Brynne has committed to Boston University and has been training with me for over 2 years now. Here is a video of her performing the Hang Clean with 100lbs. Extremely impressive! A great […]

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Dalton Follows Lacrosse Highlights (VIDEO)

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-February 26th, 2013- The Dynamic Athlete High Performance Lacrosse Training Camp is in it’s 3rd week (of 8) and we are seeing some incredible results from some of the athletes already. One of those athletes is Dalton Follows. I’ve only known him for a few weeks now but his effort in the gym and on […]

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High Performance Lacrosse Training Camp (VIDEO)

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-February 19th, 2013- Video from Day 3 of the High Performance Lacrosse Training Camp featuring Dan Dawson sponsored by Reebok Lacrosse. The Strength portion of the training is 1 hour long and focuses on developing Power and Full Body Strength. Some of the exercises featured in the video are the Trap Bar Deadlift, Incline Dumbell […]

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Why Train The Back?

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I just began running some new lacrosse strength and speed camps. As always, I get some awesome questions from my teenage boy athletes. This week I got “how much can you curl?” from one of my new kids. I love it. I had to explain why curling will never make you a better lacrosse player. […]

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Tour The Toronto Rock Athletic Centre (Video)

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-January 26th, 2013- Here’s a link to a tour Toronto Rock owner Jamie Dawick gave to TSN prior to the season starting. It gives great behind the scenes footage of the Rock’s offices and dressing room as well as featuring The Dynamic Athlete! The facility is truly unique. Check it out: Toronto Rock Athletic Centre

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CrossFit Training is Not (Sport) Specific!

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Yesterday an article on The Problems With CrossFit (link at bottom of page) started flowing through the Strength Coach community and I thought I’d share it. CrossFit is popular, especially in the lacrosse world where Reebok is a main sponsor. If you’ve read any of my posts in the past (like this one, or this […]

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30 Seconds In The Gym With Garrett Billings

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A quick video shot by the Toronto Rock yesterday of Garrett Billings training with me at my new facility, The Dynamic Athlete (located in the new Toronto Rock Practice Facility).

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If You Want To Be Fast, Get Strong!

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With the NLL season starting real soon the players have been training hard to be ready. A common theme I heard from my athletes this year is they want to improve their foot speed. What I believe they actually mean is they want to be faster and move better. I mean Michael Flatley, Lord of […]

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Dan and Paul Dawson Preparing For The NLL Season

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Here’s a quick video of Dan and Paul Dawson training at my new facility, located inside the Toronto Rock Athletic Centre (the TRAC). Dan is doing weighted neutral grip pull ups with a 36 pound weight vest followed by med ball slams to utilize what is called post-activation potentiation. Basically it is a heavy resistance […]

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A Dynamic Facility in Oakville

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Just two months ago the brand new practice facility for the Toronto Rock was opened by hosting the NLL Combine. Located in Oakville, Ontario (QEW and Trafalgar area), the rink features two practice floors: one turf and one concrete. It will also house the Toronto Rock offices as well as have a private Players Only […]

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