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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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 🦁
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.
