For players transitioning from the junior level, the main focus is on building strength to handle the physicality of the NHL. This can be achieved in different ways. The most common method involves going to the weight room and putting in the effort. However, sometimes, it can be much simpler than that.
For Oliver Bonk, knowing he would not be returning to the junior level made this rookie camp feel different. It wasn't just about gaining confidence to take back to London. Now, it was time to really impress and show that he's ready for what the professional level entails.
As mentioned above, the biggest focus for him was putting on more muscle to be able to shield off plays and win board battles. With that, he was able to gain 15 pounds of muscle, taking him to an even 200 pounds.
While getting in the gym with the organization's training staff was a part of his offseason plan, so was a very specific diet.
"You just eat until you're sick," Bonk deadpanned when asked how he was able to put on more weight. He wasn't joking either. "No, seriously, you do. And you just work out and skate. But it's more about just downing calories, as many as you can. Just nonstop eating."
So how did Bonk manage to add that much weight over the summer? What was his secret?
"I ate so much Jersey Mike's this summer, just the giant subs. I'll eat one, not even as a meal; it'll be in between lunch and dinner. I'll have a 2,000-calorie sub, then I'll go for dinner. So that's how you do it."
Knights, and now Flyers teammate Denver Barkey, had an up-close view of Bonk's newest diet. Even if he may not want to look at another sub from there again.
"Yeah, we've been crushing those every night almost. Getting sick of Jersey Mike's now, but anything to get some calories in."
Jokes aside, Bonk could tell how much stronger he felt. Having that extra muscle is important and can be felt in many areas. The body feels stronger, the legs feel better, and you can use all of that to make more plays. But that wasn't the only thing Bonk was trying to improve.
As a defenseman, being able to move the puck up ice quickly can be a valuable asset. It can catch the opposing defense off balance and give your forwards a chance to strike. But to do that, a player needs to understand and be able to handle the pace of play at the next level.
That was one of the ultimate reasons Bonk was sent back to London after a few preseason games last year. He did impress enough to find himself in camp for an extended period. But while he recorded two assists in four games, it was evident that his game wasn't ready for the speed of the NHL.
Bonk was only 19-years-old at the time and jumping from the junior level to the professional one is hard for a defenseman to do. There are numerous things you have to learn and adapt to once the play gets faster and the players get stronger.
"I know Torts talked about that last year with what I needed to work on. I'm pretty good, but I don't move the puck quick enough," Bonk said about what he was told to work on this past season. "So definitely that was stuff I was working on all season, being able to transition quickly and kind of play a more professional style of hockey.
Working on his defensive game during the season meant his offense took a slight drop. He posted 11 goals and 40 points after a career-best 24 goals and 67 points the prior year. That came with an uptick in minutes, as the Knights leaned on Bonk as their top defenseman. He won't be asked to do that now. This could allow some of that offense to come back, as he's not forced to conserve energy.
In all likelihood, Bonk will begin the season with the Lehigh Valley Phantoms. While there is a spot open on defense with Rasmus Ristolainen's injury, Bonk likely won't be the first option. Of course, he could blow the new coaching staff away and force himself onto the roster.
But new Phantoms head coach John Snowden should have the chance to help develop Bonk further first.
"I think he's putting himself in a really good spot. I like where he's at. I like his mindset. I like where his body's at right now. I think he's put himself in a really good spot to have a good camp," Snowden said.
The rest will be up to Bonk. If all goes well, maybe a Jersey Mike's sponsorship could be in his future as well.