POWER & GRACE PERFORMANCE
Power and Grace Performance was founded in 2014 and since we have had the privilege of supporting athletes all the way from the local to the international competition platform. We believe true athleticism blends power and grace. We build explosive strength through Olympic lifts and refine precision in every movement. Our mission is to help athletes reach their potential through data-driven programming, personalized coaching, and a supportive team.
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When we start a new training cycle with an athlete, there are what feels like a million decisions to make. Once we’ve talked through the competition calendar, big-picture goals, and the length of the cycle, these are three of the first things we’re looking at:
1. Volume progression - What does our average rep count look like, and how do we want that volume to progress from week to week and block to block?
2. Relative intensity - What intensity ranges are we working within, and how do we want that to progress as we move through the cycle?
3. Strength-to-lift volume ratio - How much of our total work is going toward squats and pulls versus the competition lifts? Some athletes may benefit from a phase where a much larger percentage of their training is dedicated to strength work, while others may not need nearly as much.
These give us a framework to build the rest of the program around, but they’re not set it and forget it numbers. We’re tracking them throughout the cycle to make sure training is progressing the way we intended, and looking back over time to better understand what each athlete responds well to.
Every athlete is different. Using data to inform our programming helps us make better decisions and continue to refine training as we learn more about the athlete in front of us.
Interested in working with our team? Set up a free intro call through the link in our bio. Coaches looking to learn more about program design can also find our continuing education resources there.
You need more reps with the SAME cue. Sometimes the answer isn’t finding a new way to think about the lift, it’s giving yourself enough time and reps for the cue you already have to actually work.
Changing cues every few lifts usually creates confusion/inconsistency without actually changing anything. Pick one thing, give it some time, and let your body figure it out.
COMPETITION SEASON
3 weeks out from V2 in Texas
5 weeks out from Masters Worlds in Greece
15 weeks out from Finals in California
Lots of big lifts, big moments, and time on the competition platform ahead for Team P&G. We can’t wait 🫶
Rest days should do two things: help you recover from training AND give you space to enjoy your life. What that looks like is different for everyone - find what leaves you feeling recharged and ready to train again.
Looking for a weightlifting program that fits your schedule AND your competition calendar?
We have 3 All Access Bundles on TrainHeroic built around the USA, Canadian, and European competition tracks. Each bundle gives you access to multiple programs for different training schedules, plus a dedicated competition prep and strength block - so you can move between programs depending on what you’re training for.
And you’re not just getting a program to follow. You’ll also have access to coach feedback from the P&G team along the way. Pick your competition track, choose the program that fits your schedule, and train with us 🦁
A quick look back to coaches camp captured by the one and only @jessie.b.johnson 🦁 Weightlifting and coaching is better when you get to do it with a group of people who push you to be better. For the full video (and more of @coachmohnsen ‘s peer pressuring) check out our YouTube!
Remote coaching should be more than getting a program sent to you every week. We’ve spent a lot of time building out the systems we use at Power & Grace to make sure our remote athletes are actually being coached - not just programmed for.
That means starting with as much information as we can, tracking training over time, reviewing lifts consistently, having regular face-to-face conversations and using additional data when it’s useful. It also means making sure our athletes have a team and community around them, even if they’re training hundreds of miles away. These tools give our coaches more information and more opportunities to communicate, adjust and make better decisions for the athlete in front of them.
If you’re interested in remote coaching or just want to learn a little more about how our team works, you’re always welcome to set up a free intro call so we can get to know you and see if P&G would be a good fit.
There might be a theme here...
Most of our coaches came back with different cues that all point to the same thing: stay patient, stay balanced, and keep pressure through the whole foot.
Different words, same idea.
🥇 Three-time Commonwealth Games Champion.
Maude Charron brought home another gold medal in the 63 kg class today at the 2026 Commonwealth Games, earning her third consecutive Commonwealth Games title.
102 kg snatch
130 kg clean & jerk
232 kg total
Congratulations, Maude! We’re proud to be in your corner and excited to celebrate another incredible performance on the international stage.
Braydon Kennedy represented Team Canada in the 88 kg class at the 2026 Commonwealth Games today 🇨🇦
He opened with a solid 155 kg snatch and finished with a strong third-attempt 161 kg. While he wasn’t credited with a total this time, we’re proud of the way he stepped onto the platform and fought for every attempt. Onward.
It’s Commonwealth Games time! Maude and Braydon are set to compete in Glasgow, and we couldn’t be more excited. Wishing them the best of luck on the platform. Let’s go, Team Canada! 🇨🇦
Helping athletes build confidence is just as important as building strength. Here’s what our coaches had to say 🦁
