We develop power and strength through the use of the Olympic lifts and some basic powerlifting movements. At Power and Grace, we believe the Olympic lifts to be foundational for success in any athletic endeavor. Whether you are looking to grow in the Crossfit world, Olympic lifting world, or any other athletic field, the Olympic lifts are the best tool to that end. There are no other training methods in the world that develop so many different facets of an athlete in one movement.
Personalized Programming
Power and Grace Performance believes largely in the necessity and importance of proper coaching. A good athlete becomes great because of their ability to listen and apply good coaching and programming.
The most important aspects to the successful development of an athlete are (1) training environment (2) coaching (3) programming. If we had the ability to set everyone up with a perfect training environment, we would. However, since we can’t we wanted to provide the other two options to the best of our ability.
Gold Level
Our individual programs are 100% customized to fit your training needs and competition goals. With a personalized program, you will have access to your own private coach plus regular technique video analysis. Our personalized programs can be designed to fit any athlete at any level of training. We can provide specialized programs to meet the needs of a complete beginner, a local competitor, or an aspiring national medalist. Individual programming is based on your communicated and observed strengths and weaknesses. We will tailor this program to fit you and your schedule. You will be assigned a personal coach with who you will maintain a minimum of weekly contact through a variety of mediums and outlets (email, coachnow video analysis, etc.). We HIGHLY value the personal relationship between coach and athlete and want to speak with you before you sign up for our program.
Note: If our store notes that this program is “Out Of Stock” that is because our coaches have no more space for personalized clients. Should that be the case, please email admin@powerandgraceperformance.com to get on the waiting list.
Team Programming on Train Heroic
Our programs on Train Heroic are written by our coaches using the same methods we have spent years developing and then uploaded to TH for a user friendly experience. They are carefully designed so that the exercise selection, volume, and intensity prepare each athlete for competition. We have a variety of programs available for athletes at various skill levels and ages. Our teams on Train Heroic also include regular coach feedback and a team training environment! For more details on the programs as well as information about competition schedule please refer to the links below.
Power & Grace: Canada 🇨🇦
Over the years, we’ve had the joy of representing many countries on international platforms. There is no place quite quite like a second home for our team like the Maple Leaf Motherland, The Great White North, none other than Canada!
Athletes looking for an individual program should reach out about our Gold Level Programming. Additionally, we have 3 & 5 day teams on TrainHeroic that are geared towards the Canadian National schedule. Our teams on TrainHeroic also include regular coach feedback and a team training environment.
However, if you’re local to Vancouver ( or stopping in), and looking to join our team, look no further! Our Canadian HQ Memberships will include access to our team programming on TrainHeroic.
3-DAY Local Membership 5-DAY Local Membership 3-DAY Team 5-DAY Team
Video Coaching
Our video coaching option is for athletes who want extra one-on-one technique coaching. With video coaching, you will receive one 2-5 minute coach’s eye analysis per exercise you do (between 2-4) up to 6 times per week. For an athlete to be successful in the Olympic lifts, proper technique is crucial. Our coaches at Power and Grace Performance use Coach’s Eye to break down your technique on each lift and various accessory movements to help you improve your movement, stay healthy, and get stronger.
7+13 SQUAT PROGRAM
The influence of this program has its roots in three different places. Firstly, we have all likely heard of or completed the Hatch Squat cycle. This program has the lifter performing both Back Squats and Front Squats in the same session. I love that cycle and my legs respond extremely well to performing both squats back to back. I was always playing with ways to make that happen in different ways. [new para] The second influence came from one of my coaches, Richard Flemming has always loved making his athletes perform front squats followed by back squats at specific times during his program. So his influence was HUGE.
The last influence came from the love/hate relationship I have with 20 rep back squat programs. I love the size they develop in my legs but hate the process. However, I loved the 20 rep idea; hence, 7+13=20 reps.
Power & Grace Performance On-Site Monthly Membership
Are you wanting to train in person at Power and Grace Performance HQ in Lawrenceville, GA? We would love to have you! This monthly recurring membership gains you daily access to our training times, scheduled on-site coaching, and training space and equipment. It also includes unlimited visits during scheduled training hours or during off-hours determined ahead of time with the coaching staff.