19 Weeks to IC14

Wow! Only 19 weeks go to until International Cup! We have a fairly regimented schedule to prepare for the tournament and are making every week count. Over the next few weeks, we’ll write about our routine and activities, but today I am going to focus on one of my favourite days of the week – DCC Wednesdays!


Dynamic Conditioning Centre (DCC) is quite honestly one of my favourite workouts I’ve ever done in my life. It’s basically an adult playground, with turf, tractor tires, hammers, ropes, bars, plates, and balls. A DCC workout pushes you to your limit – way beyond anything you’d ever do just by yourself or in the weight room.

Jared Postance (aka Jazza) is an ex-Team Canada and Central Blues player, and knows how to push us hard. Constantly chanting “Come on, this is Team Canada!” and “What do you think the Irish are up to!?” and “I-C! I-C! I-C!” tends the fuel the fire even when you don’t think you have anything left.

Just to give you a taste of what a typical 1-hour session is like, this is what we did on March 19.

After our dynamic stretching, we started with burpees alternating with jumping jacks.
• 21 burpees, 21 jumping jacks
• 15 burpees, 15 jumping jacks
• 11 burpees, 11 jumping jacks
• 9 burpees, 9 jumping jacks


We then moved onto kettlebell swings alternating with plank pushups.
• 21 kettlebell swings, 21 plank pushups
• 15 kettlebell swings, 15 plank pushups
• 11 kettlebell swings, 11 plank pushups
• 9 kettlebell swings, 9 plank pushups
• 5 kettlebell swings, 5 plank pushups
• 3 kettlebell swings, and (finally) 3 plank pushups

Next we did several shuttle runs, up and down the turf hill with pull ups, push ups, and burpees along our way.

After our “recovery runs” we did a 5 station circuit doing horizontal ring pull ups, tossing medicine balls, flipping tractor tires, doing split jumps, and taking a hammer to another tractor tire – TWICE.

Just when you think you’re done at DCC, you’re not.

Why not throw in 100 bicycles?! I mean, why wouldn’t you!?

To finish off the night we ran some more shuttle runs – with more burpees and push ups.

That’s a typical Wednesday night at DCC! I’m always surprised at how much we get done in an hour… and how much torture we put our bodies through. We’re on Week 9 at DCC and it feels good to know that’s it’s all for IC14!

Check out our final shuttle runs of the night!


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