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, coach’s eye 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. Those athletes who choose to follow our bronze or silver program in the interim period will be given precedent and placed at the top of the waiting list. If you have a competition upcoming that prevents our bronze or silver programs from being an ideal choice for you, please let us know that and we will place you on the waiting list accordingly.
Silver Level
Our Silver Level program includes a 5 day per week weightlifting program that includes the main lifts as well as lift primers and daily accessories. This option is best suited for beginners looking to pursue weightlifting full-time and intermediate lifters training for more advanced competitions. The Silver Level Program is designed to creatively avoid monotony while at the same time allowing for consistent and regular results. Each aspect of strength and conditioning is meticulously developed to create a training stimulus that will force adaptation and resulting growth. Athletes will access their programming through Google Sheets and receive feedback from our coaches through Coach Now. Access to google sheets will give you more insight into how Power and Grace Performance plans for upcoming competitions – you will be able to see how we track volume, tonnage, and intensity. Coach Now allows us to build a community of athletes where you will be able to post comments and videos, and then receive updates and feedback from our coaches.
Bronze Level
Our Bronze Level program is a 3 day per week Olympic weightlifting program that provides a base of preparation for all aspects of weightlifting. Whether you are looking to grow in the world of functional fitness, the Olympic weightlifting 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. Our Bronze Level program can be used by those new to the sport or as a supplement to other exercise programs. Athletes will access their programming through Google Sheets and receive feedback from our coaches through Coach Now. Access to Google Sheets will give you more insight into how Power and Grace Performance plans for upcoming competitions; you will be able to see how we track volume, tonnage, and intensity. Coach Now allows us to build a community of athletes where you will be able to post comments and videos, and then receive updates and feedback from our coaches.
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 Suwanee, 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.