Developing Power & Strength through the user of Olympic Lifts and powerlifiting.
Power and Grace Performance Standard #2: Back in 2018 when Jourdan Delacruz made her first senior world team, Team USA decided to do a training camp prior to the competition in Germany. I was unable to attend the training camp and had planned to … [Read more...]
Over the next few weeks I’m going to release the three staple standards of Power and Grace Weightlifting. As a preview, we have three really specific standards that we established for our team when it comes to how we approach the sport of … [Read more...]
Truth: Minutia Makes the Difference By: Spencer Arnold My coaching career began as an assistant under Stan Luttrell at Chestatee High School. He gave me the privilege and the responsibility of training his middle school team. I wasn’t writing a … [Read more...]
Truth: Successful Coaches and Athletes Think in Years not Months By: Spencer Arnold When I walked into my high school weight room at fourteen years old I had no idea what sport was about to ignite in my life. I weighed 80 pounds soaking wet, had … [Read more...]
An Athlete’s Success is Linked to the Big Lifts they Make in Training By: Spencer Arnold I remember the first time I saw a human being put 400 pounds over their head. It was Matt Mays, an assistant football coach and competitive weightlifter at … [Read more...]
We knew this one would be different. I don’t think anyone knew just how different this one would be but we knew it would be different. Add 1600+ weightlifters to Las Vegas, a final World Championship qualifier, and the first time the new weight … [Read more...]
After reading the title of this blog you are probably wondering why I both waited this long to write it and why I would add one more blog to the plethora of material out there on the topic already. Honestly, I’m probably not going to add anything to … [Read more...]
In every good sports movie there’s a moment where the team or the coach or a specific player begins to make the transition that we all look back on and see as the pivotal moment for the success of the team. In Remember The Titans it was the teams … [Read more...]
Traveling to a competition really changes up your usual routine, but you don’t have to let it get in the way of you feeling strong and prepared. Here are our favorite tips for flying before meet day: Drink lots of water while flying Drinking … [Read more...]
Competing for your first time… or sometimes your tenth time can be extremely nerve racking. On competition day the last thing you want is your nerves getting in the way of you making your opener and then that big PR you’ve been working towards. There … [Read more...]
What are you training goals? This question is easily the most important question you need to address before you jump into any kind of training program. Setting up goals for training is not a quick or easy process but it is so important for making … [Read more...]
The usage of a deficit when working deficiencies in the lifts has been a long used method of training for multiple reasons. We discuss a couple of those reasons briefly in the video but specifically consider one tendency to be careful of when using … [Read more...]
There’s a great debate in the strength world on the necessity and utilization of hypertrophy work for the competitive athlete. Most programs and strength and conditioning professionals understand it’s necessity for sports performance, injury … [Read more...]
We all know that guy who strolls into the gym with the giant Mary Poppins gym bag. He’s got it all: the multiple jars of ‘who knows what’ pre/intra/post workout, the wraps, the belts, lucky socks, magic thumb tape, and the latest electric foam … [Read more...]
This week we take a look at a classic case of the bar moving forward off the floor. Often times we know the bar should move back toward us but we don’t know why. Take a look below to see a couple reasons why the bar should move back initially. … [Read more...]
"Be strong, and let us use our strength for our people and for the cities of our God, and may the LORD do what seems good to him." – 1 Chronicles 19:13
Power and Grace Performance, based in Suwanee, GA, provides online programming for weightlifting, competitive exercise, and fitness oriented gymnastics. We also provide seminars and personalized/remote coaching. Contact us with any questions you may have.