Stronger-U Off-Ice Team Strength & Conditioning 2024/25

This year we are proud to announce the continued growth of our in-season strength training program. Stronger-U will provide your athletes with programs to help develop physical literacy, confidence in the gym along with nutrition support and positive mindset tools.

Meet the Team

  • Renee Delwisch

    Founder / Kinesiologist

    Renee is the founder and creator of Stronger-U. With a degree in Kinesiology and certification as a High-Performance Specialist through the Canadian Society for Exercise Physiology (CSEP-HPS), Renee brings a wealth of knowledge to her training. She is also a licensed Kinesiologist through the Alberta Kinesiologist Association, allowing her to provide both preventative and rehabilitative exercise programs to her clients.

    In addition to her expertise in kinesiology, Renee has served as an Advanced Care Paramedic for over 20 years, primarily in downtown Calgary, further solidifying her understanding of health and injury management.

    Renee's passion for sports and fitness began early, excelling as a youth soccer player and earning a Canadian Female National Gold Medal at 17. She competed internationally in soccer tournaments across Europe and played collegiate rugby for Acadia University.

    With over two decades of experience working with athletes from various disciplines, Renee has honed her ability to enhance performance, prevent injuries, and support recovery.

    In 2022, Renee developed the off-ice training program for the Jr. Chaos hockey team. Her mission is to improve youth physical literacy and injury prevention through tailored, sport-specific strength training. She continues to expand Stronger-U, aiming to provide all athletes the opportunity to build the tools and confidence needed for peak performance.

    Bachelor's of Kinesiology- Acadia University

    Certified Kinesiologist #2019175- Aberta Kinesiologist Association 

    Licensed Advanced Care Paramedic- Alberta College of Paramedics

    Certified CSEP High Performance Specialist

    Barbell Strength and Speed Specialist (Agatsu)

    Certified Weightlifting Coach (NSPA)

    Certified Sports Nutrition Coach (NSPA)

  • Erin Ashbacher

    Kinesiologist/Certified Personal Trainer

    Erin is a Kinesiologist and Certified Personal Trainer with the Canadian Society of Exercise Physiology.

     

    With 15 years of experience in the fitness industry, Erin began her career in Cardiac Rehabilitation before launching her personal training business. While she has extensive experience as a 1:1 in-person trainer, Erin has also coached both small and large sports teams and led small group training sessions.

     

    Passionate about health and movement, Erin believes that everyone can achieve their best self with the right tools and commitment. Her training philosophy focuses on building strong movement patterns as the foundation for success in sports and life.

     

    In her spare time, Erin enjoys mountain biking, road cycling, snowboarding, and powerlifting.

  • Nolan Carrier

    Personal Trainer

     

    With over 20 years of experience in the fitness industry, Nolan Carrier is a highly skilled Personal Trainer committed to helping individuals achieve their fitness goals through customized training programs.

     

    Holding a Bachelor's Degree in Kinesiology, Nolan blends a strong foundation in exercise science with practical, results-oriented techniques. His expertise is backed by certifications from top industry organizations, ensuring his clients receive cutting-edge fitness and wellness solutions.

     

    Nolan's personalized programs cater to a wide range of needs, from weight loss and injury rehabilitation to enhancing athletic performance at the professional level.

     

    In his spare time, Nolan enjoys a variety of outdoor activities, such as hiking, snowboarding, and camping. He's looking forward to the day when his two young boys share the same interests. 

     

    B.Sc. Kin. - Bachelor of Science in Kinesiology

    Certified CSEP High Performance Specialist

    IAFF-PFT- International Association of Fire Fighters – Peer Fitness Trainer

Program Introduction

  • Physical literacy allows an athlete to move confidently and in control both on and off the ice. The development of fundamental movements not only promotes self-awareness and advanced proprioception but aids in injury prevention and overall athleticism.  Physical literacy also includes, but not limited to, the ability to “read” their surroundings in an activity setting and react appropriately the given movements.

    Structured in-season training allows athletes to maintain their fitness levels, address muscle imbalances, and fine-tune their skills, all while managing fatigue and recovery. This balanced approach ensures athletes can perform consistently at their best throughout the season.

  • This is one of the biggest reasons coaches and parents are turned off by doing extra movement and strength training throughout the season. They feel the loading is too much on the body and will make athletes sore and fatigued come game time. With proper age-appropriate movement prescription, overtraining as a consideration and frequent athlete/coach check ins, effective training throughout the season will help maximize recovery and performance on the ice along with preventing injuries.

  • Is jumping safe? Is pushing and shoving safe? Is changing direction safe? The most aggressive actions in sport rarely get questioned, while supervised resistance training does. The problem isn’t resistance training being unsafe, the issue is the lack of resistance training in order to stay safe in sports.

  • In-season workouts should leave the athlete feeling good and energized, not sore and defeated. Good communication between on ice coaches and strength coaches can help set the tone on the intensity of the workouts throughout the season. Bottom line, training is based around recovery to maximize performance. 

    Conversely, a well periodized off-season program allows athletes more leeway to train extremely hard because performance isn’t the main priority; ADAPTATION is.

  • PERFORMANCE. Focusing strictly on intense conditioning and/or strength training during in-season could consequently lead to nonfunctional overreaching and continuous states of generalized inflammation. This can lead to injuries, muscle soreness, decrease in performance, neuroendocrine and/or psychological symptoms.

    • Balance

    • Strength training for advanced lifters with compound movements to maximize strength and explosiveness

    • Introduction to physical literacy for younger athletes. (Mastering the following movement patterns: push, pull, hinge, squat, lunge and core control/activation)

    • Single leg strength

    • Plyometrics (age specific with monitored jumping volume)

    • Speed

    • Agility

    • Flexibility 

    • Mobility

    • Reaction time using fit lights

    • Skill acquisition under fatigue

    • Injury prevention exercises 

    • Nutritional support

    • Coach led conversations around developing healthy and sustainable and sound lifestyle habits.

  • Athletes should not train with the same type of intensity, frequency, and volume as they did in the off-season. 

    For this reason, teams will be front loading their off-ice training in the beginning of the season and taper off in the new year.

Off-Ice Training Policies

  • Waivers MUST be signed before the beginning of the program. Waivers will be sent to the coaches, and they will be responsible for ensuring all athletes have a signed waiver before the program begins. Any athletes that do not have forms signed and returned will not be allowed to participate in the program.

    Waivers are also available via the link at the top of this page.

  • Rehabilitation is crucial for injured athletes because it ensures a full and effective recovery, helping them regain their strength, mobility, and performance while preventing future injuries. A well-designed rehab program not only addresses the physical aspects of the injury but also promotes mental resilience, allowing athletes to return to their sport with confidence.

    By focusing on functional movements, sport-specific exercises, and gradual progression, rehabilitation optimizes long-term health, minimizes downtime, and enhances overall athletic performance.

    If an athlete is injured, Coaches are encouraged to fill in the provided form in advance of the session and she will provide an iPad with a specialized rehab program for the athlete to use while the team in training. The program is written specifically for the athlete by Renee and is powered through the Alberta Kinesiology Association.

  • Team coaches or managers are expected to communicate their teams needs regarding athlete injuries, weekend intensity (did the team have a tough weekend and are bagged, do they need more team building activities, are they having a particular struggle we can focus on together?)  

    Stronger-U has an open-door policy for coaches to discuss goals or limitations of the team or items they would like to focus on in any particular session.  Coaches are welcome to join the sessions as participants or viewers to learn or understand what their athletes are working on in the gym.

    • Collect waivers from all participates and return to Stronger-U team before the program begins

    • Report injuries to the Stronger-U team prior to the program to receive rehabilitation programming

    • Manage team arrival/pick up

    • Communicate any date change requirements immediately

  • Athletes must arrive ready to train. This includes CLEAN runners, socks, breathable shirts and comfortable bottoms. Please bring a full water bottle.

    Cell phones and ear buds are not permitted in the gym. Please leave them in your bag or at home.

  • Athletes must arrive exactly on time and prepared to begin as we must respect the other programs in the facility. 

    Parents are expected to promptly pick up their athletes as there will be no supervision before or after the scheduled program times.

  • As a participant in this program athletes are expected to uphold the following standards to ensure a safe, respectful, and productive environment for everyone:

    1.      Respect for Coaches and Peers: Always listen to and follow the instructions of coaches. Treat fellow athletes with kindness and respect, both on and off the training floor.

    2.      Effort and Focus: Give your best effort in every drill and exercise. Stay focused on your training and minimize distractions for yourself and others.

    3.      Punctuality: Arrive on time, ready to train with the appropriate attire and gear. Being prepared shows commitment to your personal growth and the team.

    4.      Positive Attitude: Approach each session with a positive attitude, open to learning and improving. Encouraging your teammates and maintaining a supportive environment is key to everyone’s success.

    5.      Respect for Equipment: Use all equipment properly and with care. Report any damage or issues immediately to a coach.

    6.      Sportsmanship: Represent yourself, your team, and your program with pride. Good sportsmanship is expected at all times, whether in competition or training.

    7.      Safety First: Follow all safety guidelines, and immediately report any injuries or unsafe behavior to a coach. Protecting yourself and others is a top priority.

    8.      Accountability: Take responsibility for your actions both in training and outside of the program. Uphold the values of hard work, discipline, and integrity.

    9.      Zero Tolerance for Bullying or Harassment: Any form of bullying, harassment, or disrespectful behavior will not be tolerated and may result in removal from the program.

    Athletes who do not respect the code of conduct will not be welcome to participate.

“There is no elevator to success, you must take the stairs.”

— Unknown