Inland Waterways » 6-0. Querrey, ranked

KELOWNA, B.C. -- Marek Tvrdon scored twice and Jordon Cooke made 29 saves as the Kelowna Rockets downed the visiting Tri-City Americans 4-1 on Friday to advance in the Western Hockey League playoffs. Rourke Chartier and Carter Rigby also scored for the Rockets, who took the first-round series 4-1, and Nick Merkley had two assists. Parker Bowles scored the lone goal for the Americans while Eric Comrie turned away 34-of-38 shots in a losing cause. Kelowna must wait for the series between Everett and Seattle to wrap up before knowing who its next opponent is. --- WHEAT KINGS 5 PATS 1 BRANDON -- John Quenneville scored once and set up two more as the Wheat Kings toppled Regina to sweep their first-round series. Jayce Hawryluk and Jesse Gabriel each had a goal and an assist for Brandon while Richard Nejezchleb and Ryley Lindgren added the others. Jordan Papirny made 28 saves for the Wheat Kings. Morgan Klimchuk scored the lone goal for the Pats while Daniel Wapple stopped 37-of-42 shots in defeat. The Wheat Kings will face the top-seeded Edmonton Oil Kings in Round 2. --- SILVERTIPS 6 THUNDERBIRDS 1 EVERETT, Wash. -- Jujhar Khaira had three goals and an assist as the Silvertips took Game 4 against Seattle to avoid elimination from their first-round tilt. Joshua Winquist and Brayden Low each had a goal and an assist for Everett, which trails the series 3-1, and Carson Stadnyk had the other. Jared Hauf scored the lone goal for the Thunderbirds. Austin Lotz made 17 saves for the Silvertips. Seattles Taran Kozun gave up six goals on 29 shots in 47 minutes of action. Danny Mumaugh stopped all five shots his way in relief. Goran Dragic Jersey . Bale has had a successful debut season in Spain, and Ancelotti appears ready to reward him with a starting role on Saturday. Ancelotti says "Gareth had some problems at the beginning (of the season) but when he found good physical condition he scored a lot of goals, he had a good impact on the team. Josh Richardson Jersey . Donald Young lost in straight sets to Israels Dudi Sela 6-3, 6-0. Querrey, ranked No. 61, is the second-highest ranked American, ahead of Johnson (64). http://www.authenticbasketballshopheat.info/kelly-olynyk-heat-jersey/ . Andrew Luck couldnt believe his ears. Colts fans couldnt believe the scoreboard, and the Kansas City Chiefs couldnt believe their incredibly bad luck. Wayne Ellington Jersey . -- Phil Mickelson will be watching the final two rounds of the Masters from home for the first time in 17 years. Dion Waiters Jersey . - Derek Wolfe says hes finally healthy after suffering a seizure in November that doctors now believe was related to the spinal cord injury he suffered in the preseason.The City of Winnipeg has a stomach flu going around and I caught it. That made training a little difficult. I lost a lot of ground but gained a new understanding of just what it means when athletes get the flu, even a week before a big game or fight. I have been useless. Cardio was cut in half and I instantly dripped sweat. My technical skills hitting the heavy bag had no rhythm, and looked horrible. Im not looking to get into an MMA match, and I cant imagine what it must be like to go into one with a flu, having been part of the last one or two weeks of a fight camp. Its an official excuse in my books. However, training must go on, also, work and all things media related. This is the beauty of my career. Like most up and coming MMA fighters, I have a full time job to fit training around. I also do a lot of media work to promote my One Fit City movement. There are no days off trying to get the Nation of Canada healthier, One Fit City at a time. Fighters have to train, work, and promote themselves. There is no one who will make them stars; they need to do it themselves. It all takes time and energy. This week, after returning to something that resembled training Thursday, the plan is going to involve a lot of plyometrics and heavy lifts. This is where you, the fan at home can try adding to your workout. There is a lot of disconnect with fighters, fans, and strength coaches. Most fighters have media at their workouts for the last 10 days. Thats when the conditioning and power circuits are in place. Strength coaches usually are not well spoken or very interesting people so they dont get to come on and explain the science or the buildiing of a program.ddddddddddddSo fans think fighters do nothing but circuits. Early on, if an athlete needs to tune up their power, we use big power movements. Elite Performance is one of those gyms where you can drop weights, Olympic lift, and bend bars with weights. In fact, Jeff Fisher demands it. So for me, old, frail, retired, radio show, blogging, me, its going to be rough getting back to this next week for real. If you are a fan looking to try some of this stuff, you may want to consider one of two things. First, invest and go see and use a gym that trains pro athletes. Across the Nation there are some amazing gyms that have popped up. You can get the assistance from a professional strength coach and train in a facility that has real pro athletes getting better. Second, visit the local University. Same concept as a private facility, less cost, but there are usually a lot less options for when you can train. So this week, add into your training regime two days, preferably Monday and Thursday, that have big strength and plyo lifts. Im going to be doing something like this - 3 Warm up front squats x 8-10 - 5 sets of back squat x 6 super set with 4 max medicine ball jumps - 5 sets of dead lift x 6 super set with 6 single leg skate jumps Then I have a super-secret set of plyos and various balance/isolating leg exercises. They are just exercises I pick that day based on how Im feeling and whats needing more work, lateral jumping or vertical. Have fun, add some heavy strength creating work to your plan. Make some changes that you will notice in your lifting. Then, think about trying some conditioning classes. Give kickboxing a try. 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