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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Masters Worlds is here 🇬🇷
Our P&G Masters crew is taking the platform in Athens, Greece! Save the schedule, tune in, and help us cheer them on from home. Good luck to everyone competing - we’re so excited to watch you represent P&G on the world stage!
One of the most important things to remember in competition is that your athlete might not want to be coached the way YOU would want to be coached. Before the session, make sure you know what they need from you. Some athletes need space. Some want to know exactly what’s happening in the back and be involved in every decision. Some just want you to tell them what weight is on the bar and let them lift. Some want to keep things light and some want to stay serious. Know your athlete, ask the questions ahead of time, and be flexible (and always say yes to glitter ✨)
The shortest distance between two points is a straight line - but your body is in the way.
From the floor, drive with your legs to get your knees out of the way while keeping your back angle consistent through the top of the knee. This gives the bar space to travel in a relatively straight line before you bring yourself back to the bar into the power position. If the bar has to travel around your knees, it’s going to be a lot harder to get into an efficient power position - and the lift will probably feel heavier than it needs to.
Move your body out of the bar’s way, not the bar around your body.
VIRUS Series 2 starts tomorrow in Fort Worth, TX! Here’s when you can catch Team P&G on the platform. Tune in and cheer on our crew from wherever you are!
Grateful for a team full of people who support each other, push each other, and make each other better 🦁
Part of our job as coaches is fielding complaints 😂 Not everything in weightlifting is fun and sometimes the exercises you hate the most are exactly what you need.
What do YOU complain about the most?
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!
