Strength sport coaching
Planned blocks, technique standards and event-day preparation for lifters chasing a bigger total and physique athletes working toward the stage.
Track A
Squat. Bench press. Deadlift. Built for the platform.
Your program is organised into blocks — accumulation, intensification and peaking — with loads set from your tested maxes and adjusted using effort ratings on the day. Coaches film key sets and review them against competition standards, from squat depth to the pause on the bench.
As a meet approaches we plan openers, second and third attempts with you, rehearse commands and build a warm-up timeline for competition day.
Track B
Muscle, symmetry and conditioning — planned in phases.
Training is structured for hypertrophy with balanced volume across muscle groups and careful exercise selection for your weak points. Weekly check-ins with photos, bodyweight trends and training notes keep the plan honest.
In contest prep, posing practice becomes part of every week so your mandatory poses and routine are rehearsed long before you step on stage.
/ The competition calendar
Good competition results are decided months before the event. This is how we structure the road to a meet or a show.
Phase 01
Build work capacity, add muscle and fix technical weak points. Volume is high and loads are moderate.
Phase 02
Volume comes down, intensity goes up. Lifters move closer to competition loads; physique athletes refine shape and balance.
Phase 03
Specific preparation: heavy singles and attempt practice for lifters, conditioning and posing focus for bodybuilders.
Phase 04
Taper, rehearse and stay calm. Final checks on kit, timings, warm-ups and routine — then go and perform.
/ Technique standards
Strength is a skill. These are the standards our coaches hold you to, from your first session to your heaviest attempt.
Brace before you descend, keep the bar over mid-foot and reach a depth where the hip crease passes below the top of the knee. We train controlled descents, a consistent bar position and a clean, upright drive out of the hole.
Set your upper back, keep feet planted and buttocks on the bench, and lower the bar under control to the chest. Competition lifters practise a clear pause and wait for commands so the habit is automatic on the platform.
Bar close, lats tight, hips and shoulders rising together. We teach both conventional and sumo stances and choose the one that suits your build, then lock it out cleanly without hitching.
Mandatory poses are rehearsed weekly in contest prep: quarter turns, front and back double biceps, lat spreads and the poses specific to your division. We focus on control, breathing and holding a pose under fatigue.
Coaches give practical, food-first guidance on protein intake, meal timing and bodyweight trends to support training. For medical conditions, supplements or significant weight changes we refer you to a registered dietitian or doctor.
Safety arms are set on every heavy squat and bench, spotters are briefed before the set and collars stay on the bar. Maximal attempts are only made with a coach present.
You don’t have to be competing yet. Many of our lifters join the strength sport track simply because they enjoy training the big lifts and want structure. Others have a date in mind and want a coach who has planned meets and shows before. Either way, you’ll get the same written programming, the same technique standards and the same honest feedback.
Your first assessment is free
Tell us your event and your current numbers. We’ll show you how we’d plan the road there.
