Chris Brown Strength & Fitness

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At the recent ABPU British Championships showed a masterclass in building the total to secure PB lifts, PB Total and her first 9 for 9 Day

As with all my lifters we set a game day plan for attempts, but with some room to maneuver to adapt to the day.

Vikki showed an absolute master class in building the total through the day, I always maintain the more attempts you can make, the bigger total you can build, and that is the name of the game, what is the biggest total you can build.

With her squats, things were moving better than we had expected going into the day, and as a result took slightly bigger jumps. We had planned to go 160/172.5/180 but as the day developed Vikki went 3/3 on squats with 160/175/185. This highlights nicely that the opener doesn't really matter, many (especially younger lifters) want to open heavy, but this highlights you can always take slightly bigger jumps to 2nd and 3rd

Bench we had planned to go 75/80/85 but this time around we nudged things down a little. And went 75/77.5/80. If we had stuck with the original plan the 5kg jump may have been a little too much. The key here was Vikki was able to stay in the present and execute the next lift accordingly.

Deadlifts again we adjusted down a little for the day, the plan was 150/160/167.5, but Vikki went 150/157.5/162.5 and these adjustments proved to be perfect as again she went 3/3 securing her 9 for 9 Day.

The day also gave her a 7.5kg squat PB, a 2.5kg Deadlift PB and a 5kg Total PB.

The lesson here is to open conservative, have a FLEXIBLE plan, and be prepared to adjust slightly up or down depending on how the day is unfolding rather than stubbornly sticking to numbers and stay in the present. All you have is the next lift.

From the qualifier in March to the British Championships last month added almost 70kg to his total 💪

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▪︎ABPU Competitive Powerlifter 🏅
▪︎S&C/Powerlifting/Strongman Coach 💪
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Firstly, as is the case with differnet training styles, eveyone has their own mental rehearsal preferences so it is important to find the one that works best for you. Some athletes use internal mental rehearsal (where you imagine an experience from your point of view, and through your own eyes), whilst others prefer external mental rehearsal (where you imagine observing yourself from outside of your body, which is similar to watching yourself on video)

There are tree main types of visualtion, and below are some examples that might help you

🏋️‍♂️ Kinaesthetic Mental Rehersal Example

You imagine the unrack of the squat and you feel the strength in your legs. You feel the knurling in your hands as you brace, you feel your feet solid underneath you before descending into the hole and exploding powerfully out all the way to lockout

👁 Visual Mental Rehersal Example

You picture yourself walking out to the platform to take your final deadlift. You can see as you setup to the bar your positioning is everything you have trained for. You watch yourself pull the slack out of the bar then start to pull, positioning is still correct as you smoothly lock it out.

🎧 Auditory Mental Rehersal Example

You hear the hush of the crowd as you setup for the bench press. You recite to yourself any particular cues that will help you execute the lift efficiently. You hear the judges commands clearly followed by a cheer from the crowd as you rack the weigt after a successful lift.

The last points around visulation are:

✅ Only imagine what you want to happen

✅ Create images that seem as realistic as possible by making them vibrant and detailed

🏋️‍♀️ Powerlifting: It's All About the Total!

It's easy to get caught up in the numbers of individual lifts, but we shouldn't forget the bigger picture. Powerlifting is about the total, the sum of all our lifts combined, and that's what we should focus on.

🏆 Don't get me wrong, hitting personal bests and seeing those numbers go up is great! It's an incredible feeling when you nail a new squat, bench press, or deadlift PB. But let's not lose sight of the fact that powerlifting is about three lifts not just one or two, where the sum of our best lifts determines our success.

⚖️ The total is the ultimate measure of progress and strength. Instead of obsessing over a single lift, let's shift our mindset to improving our overall performance. By striving to increase our total, we challenge ourselves to become more well-rounded athletes.

📊 It's not just about building strength in one particular lift; it's about developing a balanced foundation across all three lifts. By focusing on the total rather than the individual lift we can create a more positive mindset and potentially enhance our performance

🏆 The total is what you want to build on competition day. You should go in with a plan, but also adjust on the day based on how you are performing. Some people think if you go 9 for 9 that you haven't tried hard enough. I would disagree, the more attempts you make, the more you can build your total. It's not always the strongest that wins, sometimes it's the person that makes the most attempts.

🌟 So, let's celebrate the milestones and personal bests of individual lifts along the way, but let's keep the goal the goal: a bigger total!

(Disclaimer... This obviously may not apply if you're a bench only, or deadlift only lifter)

Technique should evolve

There are a few "musts" with technique and that is you must be training them to competition standards.

For example;
Squats to depth ✅
Bench paused on the chest and backside on the bench ✅
Deadlifts not hitched and locked out correctly ✅

But after that you should allow yourself to expirement with your technique and allow it to evolve. Obviously if you are in the final stages of prep before competition that's probably not the time to tinker too much, but if you have some time then play with things like stance width, grip width, bar position etc...

This helps with a few things. Firstly it helps you be engaged with your training. There has been work done in the past by K. Anders Ericsson who theorised that it takes 10,000 hours of practice to become an expert. But the key to it was 'deliberate' practice. Being engaged with your training helps to ensure that your sets and reps are practiced deliberately and not just going through the motions.

A few caveats though are that it may take several sessions, weeks or even blocks for some changes to have a positive effect, so this isnt an excuse to try something different every session.

But my point is your technique should evolve over time as your persue technical mastery because as people we change. Over time out mindset changes, put body changes, we get older or may loose or gain weight, so put technique should evolve with us to allow us to realise our full potential

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▪︎ABPU Competitive Powerlifter 🏅
▪︎S&C/Powerlifting/Strongman Coach 💪
▪︎1-2-1/Online Coaching 💻
▪︎DM/Email for coaching enquiries 📩

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🔥 3 Considerations When Starting a New Training Block 🔥

1️⃣ Build Momentum 💪

Starting a new training block brings excitement and motivation. We often want to crush it right from day one. However, it's crucial to focus on building momentum throughout the block. Remember, your training block could last 4-8 weeks maybe more and If you push too hard in week one, you might end up spinning your wheels for the rest of the block. Let the momentum grow as the weeks progress.

2️⃣ Training as Stimulus for Recovery and Adaptation 🔄

It's common to get fixated on hitting specific numbers in the gym. Instead, consider training as a stimulus to help your body recover and adapt. Understand the intention behind your program and select weights that allow you to execute exercises correctly and in accordance with the intent of the program. Ensure your competition lifts meet competition standards. For example if your squat high in training because you are so focused on the weight on the bar, you can be 99% sure it won't be 'there on the day'

3️⃣ You Can't Force Adaptation 🚫

Having goals and aspirations is fantastic; they keep us motivated to improve. However, remember that you can't rush the process of adaptation and getting stronger. Progressive overload is essential, but don't become obsessed with adding weight to the bar. Stay mindful of executing lifts to competition standards and avoid excessive fatigue from grinding out every rep. Pushing too hard without proper recovery can lead to regression or potentially injury Trust the process and let your body adapt at its own pace.

Keep these considerations in mind as you embark on your new training block. Stay consistent, listen to your body, and as always, focus on the process and the outcome takes care of itself! 💪

Monday Motivation

Because who doesn't like a cheesy quote to start the week

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▪︎ABPU Competitive Powerlifter 🏅
▪︎S&C/Powerlifting/Strongman Coach 💪
▪︎1-2-1/Online Coaching 💻
▪︎DM/Email for coaching enquiries 📩

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🔑 Communication is Key! 🗣️

As coaches, our job is to guide and support you. But we can only work with the information we have. That's why open communication is crucial for your success. 🤝

Whether we use a specific method or coaching philosophy, our programming and coaching decisions are always based on the available information. This includes but is not limited too; your training history, data, videos, bar speed, and your feedback. The more accurate and comprehensive the information, the better decisions we can make to tailor your training. 📈

Here are a few examples of how communication plays a vital role:

1️⃣ Pain: If you experience any discomfort or pain during a movement or lift, it's essential to let us know. Ignoring or keeping it to yourself can increase the risk of injury and hinder your progress. We're here to help you train safely and effectively.

2️⃣ Missed Lifts: Don't be shy about sharing if you miss a lift, even multiple times during a session. It helps us adjust the program and ensure it suits your abilities. Additionally, missed lifts generate fatigue that we need to manage properly.

3️⃣ Program Buy-In: If you have reservations or doubts about the program, please speak up! Your commitment and belief in the program can directly impact your results. We value your input, and by addressing any concerns, we can make adjustments and find the best approach for you.

4️⃣ Sending Videos: Videos serve multiple purposes beyond technical feedback. They allow us to identify weak ranges of motion, improve accessory programming, and verify your RPE ratings. Accurate information ensures we make informed decisions for your training, leading to better progress.

Remember, the coach-athlete relationship is built on trust and communication. By sharing your thoughts, concerns, and experiences, you empower us to provide you with the best possible guidance. Together, we can achieve great things! 💪✨

Keep the goal the goal

In Powerlifting, our ultimate goal is to have the biggest competition squat, bench, and deadlift for a single rep on the platform. And when it comes to training, our aim is to enhance our strength, technique, and mindset to make that goal a reality.

This is important when we talk about assistance lifts and development exercises like pin squats, pause deadlifts, or tempo benching.

Take pin squats, for instance. They're often prescribed to address a "chest fall pattern" in our competition squat, helping us maintain the correct tension and bracing. The key here is not to focus solely on achieving the heaviest pin squat possible. Instead, we want to perform the lift in a way that truly enhances our strength and technique for the competition squat. No bouncing the bar off the pins or setting the pins too high.

Another example is the tempo bench. By performing a slow and controlled concentric tempo, we train ourselves to maintain proper positioning and tension, ultimately improving our bar path. Sure, we could rush through the tempo and load more weight, but that wouldn't necessarily give us the full benefit or transfer to our competition bench.

So, when it comes to these assistance lifts or development exercises, keep your ego in check and always consider what you're trying to accomplish with each lift. Choose a load that allows you to execute the exercise properly, maximising its transfer to the lifts that truly matter to us.

Remember, more weight isn't always better. Sometimes, a lighter load can help us nail down the mechanics, target the specific strength we need, and prevent unnecessary fatigue that could hinder our performance.

💪 Balance is Key: Training & Recovery 💪

We all want to get stronger, but more isn't always better, it's about finding the right balance.

You've seen others on social media, and the pressure to do more can be overwhelming. But pushing yourself too hard isn't sustainable.

"You don't get stronger from training, you get stronger from recovering from training."

Life can throw multiple stressors our way—work, relationships, lack of sleep, and more. We need to prioritise recovery alongside training.

Here are three steps to find your balance:

1️⃣ Be Honest: Are you happy with your life's balance? Can you sustain this training long-term? Check in with yourself and find what works best.

2️⃣ Be in Control: Prioritise sleep, nutrition, social support, and stress management. Take responsibility for your recovery.

3️⃣ Be You: Avoid negative comparisons. Focus on your passion and the legacy you want to leave in your sport.

Think of it like sand in a funnel. Imagine stressors as the sand pouring into a funnel. If you pour too much in without allowing it to flow out, it gets clogged. Take steps to let the stress flow out—reduce stressors or improve recovery strategies like nutrition, sleep, and hydration.

Balance is the key to progress and long-term success. Find your sweet spot and create a sustainable training routine that keeps you healthy and motivated.

Remember, it's not just about training hard, but recovering smart. 💪

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▪︎ABPU Competitive Powerlifter 🏅
▪︎S&C/Powerlifting/Strongman Coach 💪
▪︎1-2-1/Online Coaching 💻
▪︎DM/Email for coaching enquiries 📩

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Overcoming common RPE struggles.

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▪︎ABPU Competitive Powerlifter 🏅
▪︎S&C/Powerlifting/Strongman Coach 💪
▪︎1-2-1/Online Coaching 💻
▪︎DM/Email for coaching enquiries 📩

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