Empty Netters Podcast – "What It Takes To Be Hockey’s Fiercest Competitor w/ Chris Pronger"

Date: April 7, 2026
Host: Almost Friday Media (Dan Powers, Chris Powers, Malkin)
Guest: Chris Pronger (NHL Hall of Famer, Stanley Cup & Olympic Champion, Author)

Episode Overview

This episode features an in-depth conversation with NHL legend Chris Pronger about the realities and mindset behind being one of hockey's most relentless competitors. The discussion traverses Pronger’s decorated career, the toughness and adversity he faced and overcame (on and off the ice), his experiences as a leader and teammate, the evolution of the defenseman role, and the upcoming release of his book, "Earned: The True Cost of Greatness." The show is peppered with classic Empty Netters banter, up-to-the-minute NHL playoff race analysis, and even a hilarious "not ice" tangent on the state of men’s bathrooms.

NHL Hot Takes & News Roundup

starts ~[02:06]

Wild Coaching Carousel

Islanders fire Patrick Roy after a four-game skid:
- Surprising move given the expectations and development of the Islanders this year.
- Malkin: “This is crazier than the Cassidy thing.” [07:38]
- Discussion on the timing of coaching changes, playoff pressures, and the prospect of Pete DeBoer taking over.
Coaches being let go with fewer and fewer games left—“Copycat league” response after Vegas rolled the dice midseason.
- Dan Powers: “I actually love that move…get ahead…if Deboer was gonna be your guy.” [16:15]

Mad Wild Card Scramble

NHL playoff races described as the "drunkest" wild card scenario in memory.
East: Flyers, Penguins, Islanders, Red Wings and others in a see-saw fight for the last spots.
West: Oilers, Ducks, Knights juggling atop the Pacific; bubble mayhem with the Preds, Sharks, Kings, et al.
Extended run through latest scores, implications, and wild standings shifts:
- Dan Powers: “It's catastrophic what is happening to the Islanders, Red Wings and Blue Jackets.” [28:02]

Other Hockey Highlights

Sidney Crosby—21 straight point-per-game seasons, “an incredible feat”
- “He’s obviously on Mount Rushmore. The fact that some humans don’t think that blows my mind.” – Dan [38:02]
Shout-out to rookie sensation Porter Martone—first NHL goal, OT winner.
Notable injuries (e.g., Zach Hyman out a couple weeks) and implications.

Featured Interview: Chris Pronger

begins ~[40:04]

Early Career & Learning from Legends

Playing with Gretzky: Vivid stories from Pronger’s early days in St. Louis, where the arrival of Wayne Gretzky “shifted all the pressure” off a young, struggling Pronger.
- “I'm slowly kind of getting myself out of it…then we get Gretz and all attention just shifts to him, which was perfect timing…” – Chris Pronger [43:04]
- Pronger on Gretzky’s discipline: “He’d be in his hotel room at 9, would get 11 hours of sleep…from a recovery standpoint, he didn’t really get it, but you learn.” [44:58]
Importance of veteran teammates (Guy Carbonneau, Al MacInnis, Brett Hull) and how future captains are “shaped by the captains they play with.”

Mental & Physical Toughness: The Heart-Stopping Incident

1998 Playoffs: Pronger recounts being struck in the heart by a slap shot, collapsing on ice with commotio cordis, and the aftermath—hospital, tests, “winning the lottery” freak occurrence.
- “It was about 25 seconds of no breathing…my lips were turning blue. They were starting to panic.” [48:09]
- The next game, he returned to the ice: “Coming out of that tunnel…hair standing on the back of my neck every time I tell the story.” [52:45]
- On how the incident spurred safety changes throughout the league: “After that…shoulder pads all have a hard heart protector there, because of that incident.” [55:32]

The MVP Year & Personal Growth

2000 Hart & Norris Season:
- Came in “primed,” had four-plus months of training after injury-shortened previous season – “I was pissed off...let’s get things going.” [56:59]
- “Everything just fell in place,” dominating defensively and offensively (plus-52, huge contract bonus). Regret over not savoring individual honors due to bitter playoff loss.

The Modern NHL Defenseman

Discussion of elite modern defenders: Darlene, Quinn Hughes, Makar, Bouchard, Schaefer.
Pronger on boomer opinions about creative defensemen:
- “If you have the puck all the time you’re going to turn it over because you’re trying to make plays…” [62:56]
- “You have to take some risk” to have offensive upside.
Observations on the changing expectations and the necessity of pairing superstars (McCarr with McDavid/McKinnon): “They’re not putting Taves with McKinnon. They want McCarr with him…because it’s driving the offense.” [64:56]

Playoff War Stories & Leadership

2006 Oilers Cup Run: Pronger describes how “touch and go” Edmonton’s playoff bid was (made it at Game 79), and how playing under Canadian media scrutiny “didn’t feel like pressure.”
Chemistry and communication with GMs/coaches who were former teammates or rivals.
2007 Ducks Cup:
- Veteran/young core blend; quick team buy-in—“Everyone just bought in, right out of the gate. We’re winning.”
- Emphasizes adversity (midseason injuries) making a great team “figure out how we needed to play.”
- Depth players stepping up: “It’s always interesting to see those depth guys come in.”
- On team versatility: “You wanna play Rock'em Sock'em? Let’s do it. You wanna play 2-1 tight? We can do it…” [77:13]
Olympic Golds (2002, 2010):
- Reflecting on being part of two distinct Team Canada golds (the “old guard” with Mario and Stevie Y, then Sid, Dewey era):
  - “It was Mario, Stevie and Joe…that was kind of the core group.” [83:30]
  - On the leadership and sacrifice required—“You can’t have four skill lines…someone’s got to block shots, eat pucks, kill penalties.” [84:46]
  - Outpouring respect for teammates enduring pain for the cause (e.g., Yzerman’s knee): “You have so much respect for someone who wants it that bad.” [84:04]
  - 2010 OT gold moment: “Very calm...Somebody’s a hero.” [85:44]

The Book – "Earned: The True Cost of Greatness"

Pronger’s approach: “Taking off the armor and telling the truth.” [88:12]
Not a simple autobiography—part memoir, part life playbook:
- “It’s challenging people: What are you doing to get there? Are you prepared for the opportunity?” [89:14]
Motivation to write: quitting drinking, wanting to redefine his legacy beyond “just a hockey player,” seeing the impact of public speaking.
Key themes: Bet on yourself, move forward (“There’s no rearview mirror”), learn from adversity, take lessons to everyday life.
- “At every fork in the road, you have to bet on yourself…nobody else is going to do it.” [93:51]
Emotional depth:
- “Getting booed at home sucks…every game you’re like: oh my god...” [94:56]
- On choosing not to quit during hardship and the grit forged by adversity.
- Book comes with a bonus: Podcast episode with Joe Buck & Jon Hamm narrating the dark early days in St. Louis.
Release info: Available April 14, 2026, chrispronger.com/book or Amazon.

Notable Quotes

On living well at 50+ (“3.0 phase”): “Look at life in a positive manner. Too often we look at the negative…Life’s too short to be miserable.” [112:08]
On responding to adversity: “Learn from it…whatever happens, good or bad, you’re going this way. Your feet are pointing this way for a reason.” [94:05]
On building a legacy: “That part of my life is over. I don’t want that to be my legacy. I want this to be my legacy.” [91:13]

Fun & Games – "Pass, Shoot, Score" with Pronger

starts ~[103:19]

Pronger ranks favorite golf courses (Cypress, Royal County Down, Old Course) and St. Louis clubs.
Best golf trips (Bandon Dunes gets the "score").
Hilarious airline meal ranking: triple steak days!
- “Three times—and I would still lose weight.” [108:44]
Favorite current cuisines, barbecuing year-round.
Top three things that make him smile in “Pronger 3.0”:
- Seeing his kids happy
- Seeing his wife happy
- Focusing on life’s positives

Not Ice: The Great Men’s Bathroom Debate

[127:25] – [138:14]

Dan’s hot take: Men should consider sitting to pee; urinals are a hygiene disaster.
Splashback, bathroom design flaws, and men’s bathroom etiquette aired out in classic Empty Netters fashion.
“There’s pee everywhere!…It’s absolutely disgusting.” – Dan

Beer League Hotline & Bauer Blind Ranking

Beer league query starts [139:04] | Blind ranking coaches [143:46]

Advice on the "beer league selfish sniper":
- 46 goals, 4 assists, ringing head high slap shots every game. Is this guy a menace?
- Verdict: "Self-regulate"—keep him but enforce some justice if he's doming goalies; otherwise, enjoy the tucks.
“Perfect time to fire your coach” blind ranking—chaotic but classic Empty Netters goofiness:
- From 14 to 82 to 70 to 86 games, debate timing and rationale for firing NHL coaches during a season.
- “This is the dumbest blind ranking ever—and I love it.” – Dan

Notable Additional Moments

Wild travel and bachelor party mishaps in Puerto Rico (including a wildly overstated “abduction” and secret bar crawl)
Fan interaction at La Factoria in San Juan: “Are you guys the Empty Netters?!”

Final Takeaways & Links

Chris Pronger’s forthcoming book, Earned: The True Cost of Greatness, is equal parts raw memoir and actionable life advice—aimed at anyone seeking resilience and perspective, not just hockey fans. Preorder: chrispronger.com/book
The episode masterfully blends NHL insider analysis, deep career reflection, locker-room camaraderie, and irreverent humor.
“Life is too short—enjoy it, man.” – Chris Pronger [112:33]

Timestamps

[02:06] Coaching firings/Islanders news
[17:33] Playoff wild card updates
[38:02] Crosby point streak praise
[40:04] Chris Pronger interview starts
[47:19] Surviving a heart-stopping injury
[56:23] MVP (Hart Trophy) year & lessons
[62:54] The modern, risk-taking defenseman
[73:08] Ducks Cup run & championship culture
[80:14] Olympic memories & leadership
[88:08] Book discussion: Earned
[103:19] “Pass, Shoot, Score” games
[127:25] “Not ice” bathroom debate
[139:04] Beer league hotline
[143:46] Bauer blind ranking (coaching fires)

Tone & Vibe
As always, Empty Netters balances sharp NHL analysis and legendary guest insight with the hosts’ relentless self-deprecation, chirps, and nostalgia for their beer league glory days.
Fans and casual listeners alike will finish this episode with both a real sense of hockey’s fiercest competitor—and a laugh-out-loud reminder that, in this game, you gotta keep moving forward.

Empty Netters Podcast – "What It Takes To Be Hockey’s Fiercest Competitor w/ Chris Pronger"

Date: April 7, 2026
Host: Almost Friday Media (Dan Powers, Chris Powers, Malkin)
Guest: Chris Pronger (NHL Hall of Famer, Stanley Cup & Olympic Champion, Author)

Episode Overview

NHL Hot Takes & News Roundup

starts ~[02:06]

Wild Coaching Carousel

Islanders fire Patrick Roy after a four-game skid:
- Surprising move given the expectations and development of the Islanders this year.
- Malkin: “This is crazier than the Cassidy thing.” [07:38]
- Discussion on the timing of coaching changes, playoff pressures, and the prospect of Pete DeBoer taking over.
Coaches being let go with fewer and fewer games left—“Copycat league” response after Vegas rolled the dice midseason.
- Dan Powers: “I actually love that move…get ahead…if Deboer was gonna be your guy.” [16:15]

Mad Wild Card Scramble

NHL playoff races described as the "drunkest" wild card scenario in memory.
East: Flyers, Penguins, Islanders, Red Wings and others in a see-saw fight for the last spots.
West: Oilers, Ducks, Knights juggling atop the Pacific; bubble mayhem with the Preds, Sharks, Kings, et al.
Extended run through latest scores, implications, and wild standings shifts:
- Dan Powers: “It's catastrophic what is happening to the Islanders, Red Wings and Blue Jackets.” [28:02]

Other Hockey Highlights

Sidney Crosby—21 straight point-per-game seasons, “an incredible feat”
- “He’s obviously on Mount Rushmore. The fact that some humans don’t think that blows my mind.” – Dan [38:02]
Shout-out to rookie sensation Porter Martone—first NHL goal, OT winner.
Notable injuries (e.g., Zach Hyman out a couple weeks) and implications.

Featured Interview: Chris Pronger

begins ~[40:04]

Early Career & Learning from Legends

Playing with Gretzky: Vivid stories from Pronger’s early days in St. Louis, where the arrival of Wayne Gretzky “shifted all the pressure” off a young, struggling Pronger.
- “I'm slowly kind of getting myself out of it…then we get Gretz and all attention just shifts to him, which was perfect timing…” – Chris Pronger [43:04]
- Pronger on Gretzky’s discipline: “He’d be in his hotel room at 9, would get 11 hours of sleep…from a recovery standpoint, he didn’t really get it, but you learn.” [44:58]
Importance of veteran teammates (Guy Carbonneau, Al MacInnis, Brett Hull) and how future captains are “shaped by the captains they play with.”

Mental & Physical Toughness: The Heart-Stopping Incident

1998 Playoffs: Pronger recounts being struck in the heart by a slap shot, collapsing on ice with commotio cordis, and the aftermath—hospital, tests, “winning the lottery” freak occurrence.
- “It was about 25 seconds of no breathing…my lips were turning blue. They were starting to panic.” [48:09]
- The next game, he returned to the ice: “Coming out of that tunnel…hair standing on the back of my neck every time I tell the story.” [52:45]
- On how the incident spurred safety changes throughout the league: “After that…shoulder pads all have a hard heart protector there, because of that incident.” [55:32]

The MVP Year & Personal Growth

2000 Hart & Norris Season:
- Came in “primed,” had four-plus months of training after injury-shortened previous season – “I was pissed off...let’s get things going.” [56:59]
- “Everything just fell in place,” dominating defensively and offensively (plus-52, huge contract bonus). Regret over not savoring individual honors due to bitter playoff loss.

The Modern NHL Defenseman

Discussion of elite modern defenders: Darlene, Quinn Hughes, Makar, Bouchard, Schaefer.
Pronger on boomer opinions about creative defensemen:
- “If you have the puck all the time you’re going to turn it over because you’re trying to make plays…” [62:56]
- “You have to take some risk” to have offensive upside.
Observations on the changing expectations and the necessity of pairing superstars (McCarr with McDavid/McKinnon): “They’re not putting Taves with McKinnon. They want McCarr with him…because it’s driving the offense.” [64:56]

Playoff War Stories & Leadership

2006 Oilers Cup Run: Pronger describes how “touch and go” Edmonton’s playoff bid was (made it at Game 79), and how playing under Canadian media scrutiny “didn’t feel like pressure.”
Chemistry and communication with GMs/coaches who were former teammates or rivals.
2007 Ducks Cup:
- Veteran/young core blend; quick team buy-in—“Everyone just bought in, right out of the gate. We’re winning.”
- Emphasizes adversity (midseason injuries) making a great team “figure out how we needed to play.”
- Depth players stepping up: “It’s always interesting to see those depth guys come in.”
- On team versatility: “You wanna play Rock'em Sock'em? Let’s do it. You wanna play 2-1 tight? We can do it…” [77:13]
Olympic Golds (2002, 2010):
- Reflecting on being part of two distinct Team Canada golds (the “old guard” with Mario and Stevie Y, then Sid, Dewey era):
  - “It was Mario, Stevie and Joe…that was kind of the core group.” [83:30]
  - On the leadership and sacrifice required—“You can’t have four skill lines…someone’s got to block shots, eat pucks, kill penalties.” [84:46]
  - Outpouring respect for teammates enduring pain for the cause (e.g., Yzerman’s knee): “You have so much respect for someone who wants it that bad.” [84:04]
  - 2010 OT gold moment: “Very calm...Somebody’s a hero.” [85:44]

The Book – "Earned: The True Cost of Greatness"

Pronger’s approach: “Taking off the armor and telling the truth.” [88:12]
Not a simple autobiography—part memoir, part life playbook:
- “It’s challenging people: What are you doing to get there? Are you prepared for the opportunity?” [89:14]
Motivation to write: quitting drinking, wanting to redefine his legacy beyond “just a hockey player,” seeing the impact of public speaking.
Key themes: Bet on yourself, move forward (“There’s no rearview mirror”), learn from adversity, take lessons to everyday life.
- “At every fork in the road, you have to bet on yourself…nobody else is going to do it.” [93:51]
Emotional depth:
- “Getting booed at home sucks…every game you’re like: oh my god...” [94:56]
- On choosing not to quit during hardship and the grit forged by adversity.
- Book comes with a bonus: Podcast episode with Joe Buck & Jon Hamm narrating the dark early days in St. Louis.
Release info: Available April 14, 2026, chrispronger.com/book or Amazon.

Notable Quotes

On living well at 50+ (“3.0 phase”): “Look at life in a positive manner. Too often we look at the negative…Life’s too short to be miserable.” [112:08]
On responding to adversity: “Learn from it…whatever happens, good or bad, you’re going this way. Your feet are pointing this way for a reason.” [94:05]
On building a legacy: “That part of my life is over. I don’t want that to be my legacy. I want this to be my legacy.” [91:13]

Fun & Games – "Pass, Shoot, Score" with Pronger

starts ~[103:19]

Pronger ranks favorite golf courses (Cypress, Royal County Down, Old Course) and St. Louis clubs.
Best golf trips (Bandon Dunes gets the "score").
Hilarious airline meal ranking: triple steak days!
- “Three times—and I would still lose weight.” [108:44]
Favorite current cuisines, barbecuing year-round.
Top three things that make him smile in “Pronger 3.0”:
- Seeing his kids happy
- Seeing his wife happy
- Focusing on life’s positives

Not Ice: The Great Men’s Bathroom Debate

[127:25] – [138:14]

Dan’s hot take: Men should consider sitting to pee; urinals are a hygiene disaster.
Splashback, bathroom design flaws, and men’s bathroom etiquette aired out in classic Empty Netters fashion.
“There’s pee everywhere!…It’s absolutely disgusting.” – Dan

Beer League Hotline & Bauer Blind Ranking

Beer league query starts [139:04] | Blind ranking coaches [143:46]

Advice on the "beer league selfish sniper":
- 46 goals, 4 assists, ringing head high slap shots every game. Is this guy a menace?
- Verdict: "Self-regulate"—keep him but enforce some justice if he's doming goalies; otherwise, enjoy the tucks.
“Perfect time to fire your coach” blind ranking—chaotic but classic Empty Netters goofiness:
- From 14 to 82 to 70 to 86 games, debate timing and rationale for firing NHL coaches during a season.
- “This is the dumbest blind ranking ever—and I love it.” – Dan

Notable Additional Moments

Wild travel and bachelor party mishaps in Puerto Rico (including a wildly overstated “abduction” and secret bar crawl)
Fan interaction at La Factoria in San Juan: “Are you guys the Empty Netters?!”

Final Takeaways & Links

Chris Pronger’s forthcoming book, Earned: The True Cost of Greatness, is equal parts raw memoir and actionable life advice—aimed at anyone seeking resilience and perspective, not just hockey fans. Preorder: chrispronger.com/book
The episode masterfully blends NHL insider analysis, deep career reflection, locker-room camaraderie, and irreverent humor.
“Life is too short—enjoy it, man.” – Chris Pronger [112:33]

Timestamps

[02:06] Coaching firings/Islanders news
[17:33] Playoff wild card updates
[38:02] Crosby point streak praise
[40:04] Chris Pronger interview starts
[47:19] Surviving a heart-stopping injury
[56:23] MVP (Hart Trophy) year & lessons
[62:54] The modern, risk-taking defenseman
[73:08] Ducks Cup run & championship culture
[80:14] Olympic memories & leadership
[88:08] Book discussion: Earned
[103:19] “Pass, Shoot, Score” games
[127:25] “Not ice” bathroom debate
[139:04] Beer league hotline
[143:46] Bauer blind ranking (coaching fires)

What It Takes To Be Hockey’s Fiercest Competitor w/ Chris Pronger

Summary

Empty Netters Podcast – "What It Takes To Be Hockey’s Fiercest Competitor w/ Chris Pronger"

Episode Overview

NHL Hot Takes & News Roundup

Wild Coaching Carousel

Mad Wild Card Scramble

Other Hockey Highlights

Featured Interview: Chris Pronger

Early Career & Learning from Legends

Mental & Physical Toughness: The Heart-Stopping Incident

The MVP Year & Personal Growth

The Modern NHL Defenseman

Playoff War Stories & Leadership

The Book – "Earned: The True Cost of Greatness"

Notable Quotes

Fun & Games – "Pass, Shoot, Score" with Pronger

Not Ice: The Great Men’s Bathroom Debate

Beer League Hotline & Bauer Blind Ranking

Notable Additional Moments

Final Takeaways & Links

Summary

Empty Netters Podcast – "What It Takes To Be Hockey’s Fiercest Competitor w/ Chris Pronger"

Episode Overview

NHL Hot Takes & News Roundup

Wild Coaching Carousel

Mad Wild Card Scramble

Other Hockey Highlights

Featured Interview: Chris Pronger

Early Career & Learning from Legends

Mental & Physical Toughness: The Heart-Stopping Incident

The MVP Year & Personal Growth

The Modern NHL Defenseman

Playoff War Stories & Leadership

The Book – "Earned: The True Cost of Greatness"

Notable Quotes

Fun & Games – "Pass, Shoot, Score" with Pronger

Not Ice: The Great Men’s Bathroom Debate

Beer League Hotline & Bauer Blind Ranking

Notable Additional Moments

Final Takeaways & Links