New Years Reflection Stone City Strength & Wellness has been growing over the last 3 years and we can thank our wonderful members and dedicated coaches for that. We like to believe that we have been able to help many people not only get more fit but also build confidence, conquer pain, challenge themselves in ways they never thought possible … Read More
The Squat – There is no perfect variation
A lot of times the strength and conditioning community likes to put artificial limits and rules on things that are completely arbitrary and detrimental to the mind set and progress of the average exerciser. The requirement that everyone be able to high bar barbell back squat ass to grass is one of these common themes you will read about and … Read More
Hacks Are For Hacks
We live in a society that is always looking for the next quick fix or one shot solution to sorting out any issues we encounter on the roller coaster of life. When we are sad there is a book that’s supposed to give us the solution, when we have a disagreement with our partner there is a podcast to solve … Read More
5 Reasons Young Athletes Need to Strength Train
This morning I was questioned by someone outside of them gym on the merits of training pre-adolescent and adolescent athletes and how it could affect their development, particular would it stunt their growth. The reality is that this is not a one off conversation for me as a strength coach but rather a common misconception and myth that has been … Read More
Keep it simple, you aren’t joining the circus.
Between non-competitive and poorly programmed versions of Crossfit, Bootcamps, HIIT DVDs and the Biggest Loser it seems that everyone is preaching constantly varied training that has no structure and seems to be designed more to keep people entertained rather than to progress their skills in the weight room. Disciples of these methodologies preach the shock and awe treatment where your … Read More
Hack Your Squat (From the Bottom Up)
Trouble squatting? Try reverse engineering your squat during your warm-up. In our desk bound world being a quad dominant individual is the norm. Even some of the highest level athletes I have trained in my life exhibit a huge quad dominance with a massive inability to properly stabilize the pelvis using the core musculature. As children we learn to squat … Read More
The Importance of Setting Your Baselines
This week is testing week here at Stone City Strength & Wellness Ltd. Over the course of 5 days all of our members will be doing a large battery of fitness test, ranging from lifting to rowing, in order to see where their current baseline is on the major elements of our programming. For some this may sound like an … Read More
What is Strong?
What does it mean to be strong? Is there such thing as strong enough and not strong enough? Well, the reality is that each persons needs and genetic potential are totally different. What makes a great coach is recognizing these differences and helping you achieve your OWN personal goals. With all of this being said I do think that there … Read More
Tips for those who train early in the morning
Training first thing in the morning is far from an ideal scenario. In a perfect world we would get up, have a few hours to let our spine settle, get a couple of good meals into us, maybe take a nap, get a good warm-up in and then lift. Unfortunately, we don’t live in a perfect world and our work … Read More
Consideration for Endurance Athletes
This morning is the start of a new academic year and I am preparing to teach my first lecture of the semester on resistance training program design at the Royal Military College of Canada. As I sit here reading over my slides one particular point I have decided to showcase sticks out to me as something most people do not … Read More
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