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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For Jake’s last training cycle, Jordan felt he could handle more intensity, more often, so they made a few key changes:
* Increased exposure to heavier lifts throughout each mesocycle.
* Added cluster sets to front squats, leading to a front squat PR.
* Peaked the clean, front squat, and jerk together, with PRs in all three.
* Used a Tudor Bompa-style taper to prioritize recovery while still spending time with weights close to competition attempts.
The result was a front squat PR, PRs in the competition lifts during the cycle, and a second-place finish in the clean & jerk.
When Jake reflected on what made the biggest difference, his answer wasn’t a new exercise or a specific percentage.
“A big breakthrough was being patient with my speed and tempo in all three lifts.”
He also felt his leg strength was in the best place it had been and spent time consistently watching technique breakdowns.
Nice work, Jake and Jordan. Looking forward to seeing what this next training cycle brings.
weightlifting coaching that meets you WHEREVER you are 🦁
Getting onto your toes too early is one of the most common technical errors we see in the snatch and clean. Thoughtful exercise selection is one of the most effective coaching tools we have and every coach on our team has a few favorite drills for this exact reason.
Swipe through to see what our coaches are programming lately!
Just a few of the cool things our team has been up to lately. Big lifts, new PRs, and a whole lot of momentum. We love getting to be part of it 🦁
Progress isn’t always about doing more. Sometimes it’s about knowing what to change, what to keep, and trusting the process long enough for it to work.
A knee injury meant months without heavy squats, so training shifted toward single-leg work, box and pin squats, and a lot more time doing the competition lifts. Around 60–70% of Ashlie’s volume became snatches and clean & jerks. We also spent a lot of time cleaning up one technical focus: staying with the bar instead of running from it. And before stepping on the Nationals platform, we used EMOMs in her final training session to prepare for the demands of lifting at elevation.
Some things never changed - heavy competition lifts remained the foundation, variations from blocks and pauses stayed in, and instead of a long competition prep we trusted what we’d learned: Ashlie performs best staying in normal training and tapering for just one week.
The cue that carried into Nationals was simple: focus on the reason she does this sport, and nothing else.
Great work, Ashlie. We can’t wait to see what’s next ✨
The next USA training cycle starts MONDAY.
Whether you’re preparing for your next competition or building a stronger foundation, our TrainHeroic All Access Bundles are designed to give you intentional, structured weightlifting programming at an affordable price.
Choose the bundle that matches your competition calendar (USA, Canada, or Europe) and get access to:
• Structured weightlifting programming
• Competition prep and taper plans
• 8-week strength focus cycles
• Coaching support from the Power & Grace team
The USA Bundle is kicking off a brand new cycle following Nationals, making this the perfect time to jump in.
Looking for something more individualized? We offer personalized coaching with customized programming, video feedback, and ongoing coach support to fit your goals and experience level.
No matter where you are in your weightlifting journey, we have an option designed to help you keep making progress. Start your free trial through the link in our bio.
If you could go back and tell yourself one thing before your first weightlifting session, what would it be? We asked our coaches, and a few themes kept coming up:
• There will always be something to improve, so learn to enjoy the process.
• Good technique is built over years, not weeks.
• The hours outside the gym often matter more than the hours in it.
• Find a coach who has the experience to guide you, and trust the process.
• Don’t just chase bigger numbers. Chase better lifts.
• Remember that one day you’ll do your last competition. Enjoy the people, the training, and the moments along the way.
The athletes who stick around the longest aren’t the ones who expect overnight progress. They’re the ones who learn to appreciate the journey.
A PERFECT 6/6 day for @indianagylfa 🥳
Lifetime competition PR in the snatch and a competition total PR tie in her first meet back after a year-long break.
Most importantly, it was a FUN day of weightlifting. She’s just getting started.
82 and 111 on a 4/6 day for STRONGWOMAN @truyle32 🔥🦁
We’re always so proud of her fight on the platform and can’t wait for the next one!
a moment for C&J Silver 🥈😮💨
@cluff_athletics with a 185KG clean & jerk to clinch silver at the USAW National Championships in Colorado Springs, CO
And that’s a wrap on 2026 @usa_weightlifting nationals.
So proud of every athlete who trusted us with their preparation and gave everything they had on the platform this week. Wins, PRs, setbacks, breakthroughs… we’re proud to be in your corner through it all.
@ishlie set a goal for herself of a 200KG total, and last night, she ✨achieved ✨
with an 89KG snatch & a 111KG clean & jerk on her final attempts, she secures a 200KG total - a huge benchmark!
what a fight from Ashlie- we`re so proud!! 🥹
#powerandgraceperformance
