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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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You can care deeply about your goals, work hard, and hold yourself to high standards while still recognizing that your performance in the gym is only one small part of who you are.
A little perspective goes a long way in a sport that requires years of consistent work.
Struggling to get your knees back and out of the way in your lifts? Here are a few exercises our coaches have been using in their programming to help athletes address this common technical issue! 🦁
105kg on her third snatch attempt and 126kg on her opening clean & jerk for Maude Charron at the World Championships in China, finishing 7th overall!
We’re always SO proud of Maude and the way she represents Team Canada on the international stage. More to come 🇨🇦
Moving the bar quickly is important, but not if you’re sacrificing balance, position, or timing to do it.
An effective pull allows you to apply force to the bar while maintaining positions that set you up to receive it successfully.
Sometimes slowing down your first pull and being more patient through your extension can actually help you move the bar more effectively.
You probably don’t need to test your squat max as often as you think, especially if your primary goal is to improve your snatch and clean & jerk.
There are plenty of ways to measure strength gains without regularly testing a true 1RM. Maybe you’re moving the same weight faster than you were four weeks ago, standing up your cleans more easily, or noticing that weights that used to feel heavy off the floor are becoming more manageable. All of those things can be indicators that you’re getting stronger, even if you haven’t tested a new max.
This is one of the reasons we love incorporating velocity-based training into our programming. It allows us to prescribe training based on bar speed, monitor changes in performance, and make more informed decisions about training loads without needing to regularly test maximal strength.
Our athletes receiving individualized programming have the option to integrate Output Sports into their training, giving both the athlete and their coach additional information to help guide programming decisions.
Interested in learning more about how we approach individualized programming at Power & Grace? We’d love to chat! You can schedule a free intro call through the link in our bio, or reach out with any questions.
P&G athlete and coach Maude Charron is getting ready to represent Team Canada at the 2026 IWF World Championships in Ningbo, China! 🇨🇦!
Maude takes the platform on November 1st at 6:00 AM EST in the Women’s 61kg A session.
We’re so excited to watch her compete on the world stage again! Join us in wishing Maude the best of luck as she heads into Worlds! ❤️
And somehow we keep coming back for more.
Fall apparel is here! 🍂
We’ve got three new pieces available for preorder, featuring our embroidered Flower Lion design!
-Utility Quarter Zip - A lightweight, packable layer for training, travel, and everything in between.
-Embroidered Crew - A heavyweight crewneck in Dust, perfect for cooler training days.
-Embroidered Hoodie - Our Flower Lion is back on a cozy, heavyweight maroon hoodie.
All three are available for preorder now! And while you’re shopping, use code FALL20 for 20% off all existing apparel in our store.
Head to the link in our bio to shop the new collection!
This is what we live for 🦁 A few recent remote athlete wins!
@getstrongwithmira - lifetime PR snatch
@cluff_athletics - 200 KG clean
@nmartinez_84 - PR BTN jerk double
@katelynwanders - PR push press double
@amberrbaileyyy - 5 reps at 93%
Your warm-up should prepare you for the training you’re about to do, and that might look different depending on the day. There’s nothing wrong with taking extra time when you need it, but I think it’s worth evaluating whether your warm-up is actually helping you feel and move better or if you’re just going through the motions.
One of the reasons we value individualized coaching is that an athlete’s needs aren’t static. What was appropriate six months ago might not be the best approach today. Your technique, strength, work capacity, and individual needs will continue to develop, and your programming should evolve alongside them.
