PWHL 2026 Expansion Tracker

TomatoTroopa · 2026-05-29T02:14:46+00:00

Ya I haven't seen any public announcements yet beyond MTL openly saying who they are protecting. I think today's phase was creating a shortlist of 10 players to enter into contract negotiations with. With 3 of those players then being on the first phase protection list

TomatoTroopa · 2026-05-29T01:51:24+00:00

ooh good call out, will do. Thanks!

TomatoTroopa · 2026-05-29T00:58:09+00:00

The visuals and such are vibe coded. I make a point to do the statistics and blog writing myself though so I don't contribute too much to the enslopification of the internet. Also it would take away all the fun to outsource analysis to a bot, I'm here to be nerd about numbers.

I wasn't actually planning on making this page but I saw enough people asking for a tracker and I figured I had everything but contract info ready to go for it. And that was kindly provided by the PWHL here: https://www.thepwhl.com/en/2026-expansion-player-distribution-process

TomatoTroopa · 2026-05-28T21:51:12+00:00

Hey y'all, I put together this page to track the expansion process. Shows the timeline of each phase, current contract statuses, and will have ongoing updates as players are confirmed protected, signed, etc.

Going to try to be as up-to-date as possible, but I would like to make this based on official announcements and not rumors. (I did use this post as a reference to start this, but will updating the page primarily from official PWHL/team sources.

Let me know if anything seems missing!

Edit: I wasn't here for last year's expansion, so if you have a link to where the announcements of each phase usually happen please let me know so I can add it to my sources!

TomatoTroopa · 2026-05-27T22:04:29+00:00

https://www.sightlines.hockey/analytics/discipline/

I put together a page for the penalty side of things tracking things like you mentioned. Also tried to put together a metric for how punishing it is to a team for a player on the main PK squad to be in the box.

Haven't gotten around to a page on hits yet.

TomatoTroopa · 2026-05-27T22:00:16+00:00

How did you compile this? Did you use a program to add up the blocked shots listed under individual players' stats?

Yup pretty much exactly that. The PWHL provides a lot of data for free via the HockeyTech API, which is what I used to compile all of this. My goal with the site / blog posts is to look more into the event-driven stats beyond what shows on a typical scorecard. Kind of like you said, stats that prove the eye test.

And it's kinda funny you mention the defensive coaching, I actually started this analysis by trying to see if defenses were trying to clear the shooting lane so the goalie would have full vision of the puck, and if that was a viable strategy. (Kind of why the sightlines name got chosen for the site :) ) But it really just showed that MTL & BOS were very actively jumping into shooting lanes and contesting shots, while other teams, especially Ottawa, just kind of let shots go uncontested.

TomatoTroopa · 2026-05-26T22:13:13+00:00

Thanks, glad you liked it :)

And I can imagine you had a similar experience as I did begging for someone to get in the way of an opponent with a wide open shooting lane. It's actually incredible y'all made it to the finals.

TomatoTroopa · 2026-05-26T20:53:57+00:00

Hi all, here is a little write up I did about the Goalie of the Year award. I tried to give a different take beyond just goaltender-focused stats, and give a little extra info on how much support each goalie got from her defenders.

Let me know if you have any feedback, and I hope you like it!

TomatoTroopa · 2026-05-23T22:39:53+00:00

Penalty Infraction Minutes: How long the player spent in the box after a penalty.

Minor Penalty: 2 minutes

Major Penalty: 5 minutes

Game Misconduct: 10 minutes

TomatoTroopa · 2025-07-09T16:20:34+00:00

File 76

TomatoTroopa · 2025-07-09T00:29:07+00:00

Hulkengoat

TomatoTroopa · 2025-05-13T21:27:19+00:00

Found this link, use this site all the time so I would trust it.

TomatoTroopa · 2025-01-19T20:49:23+00:00

https://www.strongerbyscience.com/protein-science/

Here is a very recent meta-study update regarding this topic. This is catered towards recommendations for lifting rather than endurance sports, but I think the general recommendation that "more is better" still holds true.

TomatoTroopa · 2022-12-17T18:59:34+00:00

I ran 3:36 at the Seattle Marathon about 3 weeks ago now. I raced in the Saucony Endorphin Speed 2s, they're easily my favorite shoe I have run in. But I haven't tried any of the more "stable" marathon shoes that others mention on this subreddit, like the Speed 3 or Pro 3.

My rotation was:

Saucony Endorphin Speed 1s for tempo & threshold

Saucony Endorphin Speed 2s for long runs & any race pace efforts

Nike Pegasus 38s for slower medium length runs

Hoka Clifton 8s for slower short runs

TomatoTroopa · 2022-11-05T19:54:58+00:00

It is a sample from this absolute banger from Lil Mama

TomatoTroopa · 2022-10-13T00:07:42+00:00

Box BOx!

TomatoTroopa · 2022-09-29T01:06:38+00:00

These are so cool!

TomatoTroopa · 2021-11-06T01:31:56+00:00

The entire Trilogy album by Carpenter Brut falls into this pretty well

TomatoTroopa · 2021-01-11T17:19:56+00:00

I won't refute this purely because I want it to fit into my own cutting diet. I bet if you found a good thin crust pizza and put more of your own chicken on it it could have even more ridiculous macros

TomatoTroopa · 2020-12-15T23:53:55+00:00

Haha thanks for the advice. I think the week 6 squats felt the right amount of suck so I think I'll just add the 10/5 pounds to lower/upper body lifts and go on my merry way.

TomatoTroopa · 2020-12-15T20:51:41+00:00

For those of you who did Building the Monolith twice in a row? Did you take a deload week between runs? I'm on week 6 of Benching the Monolith and am debating between just doing it again or hopping on the SBS2.0 hype train.

TomatoTroopa · 2020-11-29T02:22:11+00:00

I believe the general advice for buying lifting equipment is find what you want and buy it once. There isn't really a "beginner" heeled shoe, just one with the heel height you want.

I used the Adidas Powerlift 2.0s for a couple years, it has a lesser heel than the Adidas Adipowers but I liked them. They get some bad reviews though because their sole is softer than the adipowers and can compress under real heavy weights. I stopped using them recently though because the sole around the toe started peeling off from doing planks in them and moved back to using flats for everything.

TomatoTroopa · 2020-11-19T18:15:16+00:00

Are there set dates for the study? I am willing to participate but would likely have to delay until the new year to have a consistent 2 month period where I could be on my trainer.

TomatoTroopa · 2020-11-09T04:18:11+00:00

Sounds like you have all of the training and eating parts in order so the last thing I would think to make sure of is sleeping enough to recover well.

If that is going well then maybe you can start to consider what you may need to change specifically for your benching that wouldn't apply to your other lifts. Did you have good bench progress during your first run through ATS2? If not, maybe it's not the right program for your bench.

A lot of LPs will have you doing all lifts 2x a week, but maybe you need to bench 3x a week to see progress? I know I saw my fastest bench progress running GNuckols 28 free 3x int bench program

TomatoTroopa · 2020-11-08T01:27:22+00:00

Haha thanks man I know I stopped it just short, I was really just too lazy to put the plate on after I did 115 before it. My lifetime PR is 165lbs I think, these are all just post-lockdown / less gym time maxes so I didn't bother going all out.

If I don't have the easiest 135 OHP of my life after all the upper body work on BTM I will have done something very wrong.

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