The 2016-17 season is a big one for Saginaw Spirit captain Mitchell Stephens. The Peterborough native will captain Team OHL Thursday and Monday nights in the CIBC Canada Russia Series and, as a returning player, is expected to be in the running to wear the ‘C’ for the Canadian world junior team, as he did for the under-18 squad in 2015. The Tampa Bay Lightning second-rounder (33rd in 2015) is hoping to win gold in Montreal early in the new year and put himself in position to head south and live out his dream as a NHLer.
Going through a tough, full-body circuit workout with him, I got an idea of the sweat equity it takes to become a pro. Then I remembered that, although he has a chiseled physique and barely breaks a sweat, he’s training at 9 a.m. the day after a game. Plus, Stephens is still 19—he can’t even order a beer in Michigan. When my misery and his maintenance had ended, I caught up with Stephens to fully understand what it’s like preparing to make the leap to the NHL while watching some of his peers already excelling in the best league in the world.
Sportsnet What are you actively thinking about to motivate yourself while training?
Mitchell Stephens You want to be one of the best players on the ice every night and you put yourself in that position in the gym. I know for an athlete that if I don’t do that someone else will. I’ve been able to adapt that in to my training style. I’ve learned that as I competed against better players.
SN What are you striving for when you train?
MS My five-year goal. I want to be a sustainable player in the National Hockey League. I want to be a full-time pro. With my training in the summer that’s in mind. In Saginaw I play close to 25 minutes. Its hard to adapt to that, but a goal of mine is to be consistent every night. Whether it’s going in early or staying after practice, you have to use that stuff to find that inner drive.
SN You’re currently training to improve, but you are also in season. How do you manage your training?
MS More power based. A lot more maintenance things in season. You just want to keep that power and explosiveness in your stride as opposed to in the off-season where you’re trying to get bigger, stronger, faster and do a lot more cardio.
SN What does a week of training consist of?
MS Back in Peterborough with (Mike) Spike McCormick [who owns Top Performance Training], we start Monday with a circuit where we do a lot of low weights, high reps. Tuesdays are usually track days or hill runs—the occasional beach day. Wednesdays we do a lot of Olympic lifts, cleans, squats—mostly lower body. Thursday we are outside working on quick feet doing a track day. Friday we finish off with an upper-body day.
Stephens posted 20 goals and 38 points in 39 games with Saginaw in 2015-16 and has 11 points in 12 games this season. (Photo courtesy Charlie Lindsay)
SN What workout do you absolutely dread doing?
MS Hill runs (laughs). We have a hill in Peterborough called Armour Hill. You look at it and have no desire to get up it. It’s just one of those things you have to do.
SN You’ve been a captain or assistant at every level. How do your approach leadership?
MS For me, my leadership is by an example. Those are the intangibles I bring. The off-ice portion of standing up in the room and talking comes in moderation. You get to know the way you talk to some people. Some teammates, if you are hard on them they’ll collapse. For me it’s doing the little things on the ice to make my teammates better. That’s been the key to my success here in Saginaw and it’s just an ongoing process.
SN Connor McDavid was given the ‘C’ in just his second season with the Oilers. Is becoming an NHL Captain a goal this early on in your career?
MS That’s what you play the game for. Everyone wants to be the guy who can be depended on in the last five minutes. If you don’t want that there is no reason to be playing. For me, it’s just making sure my game is well rounded to play at the next level so I can be a dependable and consistent player.
Not a scout? No worries. Jeff Marek’s newest podcast is all you need.
Previous pods | iTunes | Podcatchers
SN The Toronto Marlies have made an immediate impact in the AHL. You’re close to a few of those guys. What’s it like for you to watch how they’ve assimilated to the league?
MS They’re unbelievable, talented players. They are playing fast with high skill. To play in the National Hockey League you have to have that confidence. That’s one thing I’m trying to incorporate into my game—confidence with the puck. You see [Auston] Matthews in his first game [with the Maple Leafs], he scores four goals. I don’t think he would have done that if he was timid.
SN When you see Matthews score three goals on his first three shots with his parents celebrating in the stands, does that make you dream of what your debut might be like?
MS Obviously you want that, but wants and realities are a little bit different (laughs). He’s a treat to watch. I got the chance to play against him last year at the world juniors in Finland. He’s 6-2, 6-3 and skates like the wind.
Look for Sportsnet’s 2017 NHL Draft rankings all season long
SN Has being in the same organization as Steven Stamkos had an impact on you?
MS I think with him, he’s a professional. He does everything right. He does everything to a ‘T.’ He is one of those guys who wants to be one of the best players in the league and he is. Tampa is a better team with him in the lineup. Just the little habits that I’ve picked up from him watching from a distance have helped.
SN I know the world junior boys have a group chat. What’s the mood of the messages as you get closer to camp?
MS Everyone is anxious and excited to get the opportunity to make that team again. You have guys who are making it in the National Hockey League this year and going on in their careers and that’s awesome for them, but it gives the chance for guys to come in and earn a spot. I’m excited for the opportunity to represent my country again and hopefully get a better result. We’re playing on home Canadian soil so we know we have the home crowd with us and it’s going to be awesome.
