The Squat – There is no perfect variation

Tomasz DerenUncategorised0 Comments

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

Tomasz DerenLife, Mental0 Comments

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

Tomasz DerenLife, Training0 Comments

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.

Tomasz DerenUncategorised1 Comment

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)

Tomasz DerenMobility, Training0 Comments

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

Tomasz DerenTraining, Uncategorised1 Comment

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?

Tomasz DerenUncategorised0 Comments

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

Tomasz DerenLife, Mental, Training2 Comments

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

Tomasz DerenUncategorised0 Comments

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

Time is precious. Protect it.

Tomasz DerenLife, Mental1 Comment

I don’t think anyone reading this would be surprised if I told you that training has an an amazing effect on virtually every aspect of your life. Whether it be sleep, productivity, sex, physical health or mental health, improving your physical fitness will drastically increase your ability to cope with day to day stressors. Knowing all of this, you would … Read More