Performotion Podcast: Recent Episodes
Kelly
In this episode of Athlete Things, host Bobby Tan is joined by seasoned powerlifter Jason Raby, also known as Skanky Joe, as they discuss Jason’s journey leading up to the Masters World Championship in South Africa. The two dive into Jason’s transition to a higher weight class, overcoming injuries, and the mental challenges of competing at an elite level. Jason shares insights on his training, his thoughts on volunteering in the powerlifting community, and his experiences at previous World Championships. From balancing training with family life to the quirks of gaming-inspired nicknames, this episode offers an engaging mix of serious competition talk and lighthearted banter. If you’re a fan of powerlifting or looking for some laughs, this episode is for you!
In this episode of Perf Podcast: Coaches Chat, Bobby Tan and Tarrin dive deep into the recent Junior Worlds competition in Malta, reflecting on the performances, organization, and the unique experiences of attending international meets. They discuss the importance of adaptability for both athletes and coaches, sharing personal insights from the competition, and offering a behind-the-scenes look at powerlifting events. Tune in to hear their thoughts on the challenges of weight cuts, competition strategies, and how teamwork and soft skills play a vital role in achieving success at the highest level. Whether you're a seasoned coach, an aspiring athlete, or just curious about the world of powerlifting, this episode provides valuable lessons and plenty of laughs along the way.
In the final episode of Athlete Things: Road to Junior Worlds, host Bobby sits down with Matthew-Foley Lewis, Australia's U105 reigning Junior National Champion.
At just 21 years old, Matthew is set to make his second appearance on the World Stage, after qualifying as a two-time National Champion. His first Worlds experience was in Cluj-Napoca, Romania, in 2023.
Matthew reflects on his three-year journey with coach Steven, which evolved from a nervous start into a strong friendship.
Matthew opens up about the shoulder injury that has impacted his progress for over a year and a half. Despite the mental toll the injury has given him, Matthew’s unwavering discipline and commitment to powerlifting helped him push through, with promising results leading up to Malta.
He also discusses his experience with ADHD and how he leverages it to develop good habits in training and nutrition through consistency.
With two more years left in the Juniors, Matthew is determined to achieve even greater heights. Don’t miss his inspiring story!
In this episode of Perf Podcasts, hosts Bobby Tan and Sam Butterworth reflect on their experiences at international powerlifting competitions and share insights for athletes preparing for Junior Worlds. They discuss the mental and physical challenges of competing on the world stage, comparing these with local competitions. Bobby and Sam emphasise the importance of learning from every competition, whether it ends in success or not.
Key Topics:
- Past Competitions: Bobby talks about his experience in Romania, dealing with injuries, and the mental preparation needed. Sam shares his journey to Malta, highlighting the challenges he faced, including weight management and adapting to new environments.
- Preparation Strategies: The hosts stress the importance of having a comprehensive plan, from packing lists to managing weight cuts, and the need to adjust and adapt on the fly.
- Mindset and Reflection: They delve into the psychological aspects of competition, such as dealing with nerves and the importance of reflection post-competition to improve future performance.
- Coaching Tips: For coaches, they advise on understanding the individual needs of their athletes, especially in terms of mental preparedness, and ensuring athletes are ready to seize opportunities on competition day.
The episode concludes with encouragement for athletes to stay focused, enjoy the experience, and always learn from each competition, no matter the outcome.
Kelly sits down with Jacob Sofianos, owner of Strength Club, Perth, who is known for having a team of athletes who have a strong presence on the national and international level. Most notably, Jacob is also known to coach Natalie Laalaai, who holds the biggest deadlift for a female in the IPF.
Kelly and Jacob discuss how they both started their businesses, from being PTs to eventually scaling up and owning their own gyms. They discuss the challenges they faced, pitfalls business owners run into and what you need to know about getting into the fitness industry.
In the penultimate episode of Athlete Things: Road to Junior Worlds, host Bobby chats with Matthew Genge, Canada's U105 Junior National Champion.
Matthew began working with Kelly nearly a year ago and teamed up with Daisy for nutrition guidance about six months in. Since then, he's added an impressive 50 kilograms to his total and is now closing in on the 800-kilogram milestone. In this episode, Matthew reflects on his collaboration with Kelly and Daisy, highlighting the meticulous attention to detail that has made his experience so positive.
Matthew also sheds light on the Canadian Powerlifting Union (CPU) and his unconventional path to Worlds, securing his spot through regionals instead of Nationals.
Despite competing frequently, Matthew has managed to avoid any major injuries throughout his career. He shares his approach to recovery and how he stays injury-free — a must-listen for any athlete!
Looking ahead, Matthew has big plans after Worlds, including his final meet as a Junior at Commonwealths in Cape Town, South Africa. He discusses his strategy for peaking and recovery with Kelly's help, even with a short turnaround.
Don't miss this episode to hear Matthew's inspiring journey and what’s next for this rising star!
Join Bobby and Danny as they dive into the dynamic world of athletic training and competitive sports. In this episode, they explore the evolution of training methods, the integration of cutting-edge technology, and the importance of evidence-based practices in pushing athletes to their peak performance.
Listeners will gain valuable insights into the physical and mental challenges that athletes face in high-stakes competitions and discover practical strategies to overcome these hurdles. Bobby and Danny share their expertise on innovative training techniques, personalized strength and conditioning programs, and the crucial role of mental toughness in achieving success.
Tune in to learn how the future of sports science is set to revolutionize the way athletes train and perform. Whether you're an athlete, coach, or sports enthusiast, this podcast offers a deep dive into the world of sports science that you won't want to miss.
In this episode of Athlete Things: Road to Junior Worlds, host Bobby sits down with Layla Soto, USA's U84kg Junior National Champion.
Layla discusses her journey of dominance in the USAPL, where she consistently secured podium finishes at top-level meets. She also shares her bold decision to transition from USAPL to Powerlifting America, the USA's IPF affiliate, driven by her ambition to compete against the best on the world stage.
The path to the world stage wasn't easy — Layla opens up about the injuries she faced and how she overcame them.
Despite being the top nominee, Layla downplays the expectations and pressure, focusing instead on enjoying the experience with her coach Steven.
With just three weeks until her big performance, tune in to hear Layla’s inspiring story and how she’s preparing for the world stage.
This week, Tarrin and Daisy sit down to discuss the fundamentals of nutrition, focusing specifically on powerlifting and general health. They explore several key areas, including:
- Ideal Macro Splits: Understanding the optimal balance of proteins, carbohydrates, and fats for peak performance and overall health.
- Meal Timings: Timing meals to maximise energy levels, recovery, and muscle growth.
- Workout Nutrition: Best practices for pre-, intra-, and post-workout nutrition to support training and recovery.
- Hydration: The essential role of proper hydration in maintaining performance and health.
- Supplements: A guide to the supplements you should consider taking and how they can enhance your training and health goals.
Additionally, they identify common pitfalls that athletes often encounter when trying to optimise their nutrition. With their insights, you'll learn how to avoid these mistakes and tailor your diet for better results in your powerlifting journey and overall wellness.
Show Notes:
Macro Calculator:https://www.idealnutrition.com.au/calorie-calculator/
Information About Supplement Testing:
UK - https://sport.wetestyoutrust.com/ AUS - https://hasta.org.au/
CHECK YOUR SUPPLEMENTS AND MEDICATION:https://www.globaldro.com/Home
Nutrition Pages:
https://www.instagram.com/idealnutrition__/
https://www.instagram.com/precisionnutrition/
Daisy's Recommended Macro Split:PROTEIN | 1.2-1.8g/kg BW
CARBS | 40-60% daily intake
FATS | Males: 0.8-1.2g/kg BW Females: 1.0g-1.5g/kg BW
"For athletes or those who are strength training, I recommend a protein intake of between 1.8g-2.2g/kg BW."
In this episode of Athlete Things: Road to Junior Worlds, Bobby welcomes returning guest Eszter Sallai, the reigning Hungarian U69 Junior and Open National Champion.
As Eszter prepares for her second Junior Worlds, she reflects on her debut at last year’s championship in Romania, where she secured an impressive 5th place finish. With 2023 Junior Worlds being her first time competing under coach Steven, Eszter shares how their partnership has significantly boosted her performance in just over a year.
Eszter opens up about her athletic journey, transitioning from a background in netball to discovering her passion for powerlifting. She discusses her evolution from being driven by external competition to focusing on personal growth, a shift made possible with the guidance of her sports psychologist.
The conversation also touches on the rising popularity of powerlifting in Hungary, fueled by social media and prestigious events like Sheffield and Open Worlds. With the Hungarian National team growing in size and spirit, Eszter expresses her pride and excitement as they head into this year’s Junior Worlds with their own national kit.
Eszter has set ambitious goals for herself this season, and you won’t want to miss what’s in store. Tune in to catch all the details!
In this episode of Athlete Things: Road to Junior Worlds, Bobby catches up with Alba Boström, the current Ranked #1 Female in Sweden while still being a Junior.
Alba, who has already competed in five World Championships, is preparing for her sixth in Malta. Fresh off an impressive 4th-place finish at the Open Worlds in Lithuania, she reflects on the power of healthy competition and how it has driven her to incredible heights.
Alba takes us through her extensive competition history, sharing the unique lessons she's learned from each World Championship, including themes of maturity, confidence, and the role of luck. With more than 20 competitions to her name, Alba discusses how she learns to stay healthy while preparing for competitions.
In her final Junior World Championship, Alba goes up against one of the most decorated powerlifters in history, the current U57 Open World Champion, Jade Jacob. Alba excitedly shares how this invigorates her competitive spirit and she welcomes the competition.
Alba also opens up about her journey into powerlifting, hoping to inspire others to pursue their passions. Don’t miss this inspiring story!
In this episode of "Athlete Things: Road to Junior Worlds," Bobby chats with Maybelle Thieu and Joyce Solis, who recently competed at the APA Junior Nationals 2024, placing first in the U69 Juniors and second in the U63 Juniors, respectively, with Maybelle also claiming the title of Junior Best Female Lifter.
Both athletes, coached by Danny, share their experiences of balancing seriousness with fun in their training. As teammates and close friends, Maybelle and Joyce discuss how their bond strengthened, with Maybelle even helping Joyce at her meet despite having to compete the next day.
They open up about their performances at Nationals, detailing the physical and mental challenges they faced, including significant injuries and self-doubt, and how they overcame these obstacles.
Training out of Breakthrough Fitness, the duo explains the importance of a conducive training environment and how good training equipment and crew can elevate their training quality and experience.
Lastly, they discuss their ambitions for Worlds and what they hope to achieve in the coming years.
Tune in to hear their inspiring journeys to Worlds!
In this episode, Tarrin, Steve, and Chris sit down to discuss the role of accessories in powerlifting. One of PerforMotion's Exercise Physiologists, Chris, joined to provide insight from the perspective of a rehab specialist. The conversation then diverges into pain management, exploring how accessories can be used to address the root cause of pain or to work around it.
In this episode of "Athlete Things: Road to Junior Worlds," Bobby chats with Simon Chehade and William Qin, Australia's Junior National Champions in the U93 and U59 categories, respectively. Simon also earned the title of Junior Best Male Lifter, making him Australia's strongest Junior.
Simon and William discuss their intense performances at Nationals, where Simon pulled ahead of his competitors for the win and William forced his rivals to miss. They share their perspectives on these pivotal moments.
Reflecting on the past, Simon and William talk about overcoming their individual knee and back injuries respectively during their training in previous years as well as the lessons learned from past competitions.
In the present, they discuss how training for their biggest meet yet has fostered strong bonds, pushing each other to be the best versions of themselves. Both reveal their ambitious goals, aiming to make a statement in the Opens.
Tune in to hear their inspiring stories!
In this episode of Athlete Things: Road to Junior Worlds 2024: Malta, Bobby sits down with Yue Ning, securing her ticket to Malta by placing second in the U57 Junior Category and third Overall Best Female Lifter at Singapore's Reformd Powerlifting Combined Nationals.
Yue Ning discusses her aspirations to qualify for Worlds, which began when she seriously took up powerlifting at the end of 2022. Starting from scratch under the guidance of her coach, Bobby, she competed in two local meets in 2023, sharing her insights and lessons learned. In just over a year, she advanced to Nationals and transformed from a beginner to one of Singapore's strongest female juniors.
Yue Ning has since started working with her new coach and nutritionist, Steven and Sophia, steadily building momentum along the way, all while managing the rigor of medical school. Despite the challenges, she remains confident in her upcoming performance in Malta.
Yue Ning also delves into her competitive roots in Ultimate Frisbee, revealing the reason behind her competitive nature — a burning desire for self-improvement. That desire alone has transcended over into powerlifting, yielding results powerful enough to take her to the world stage.
Join Yue Ning as she prepares to take on the international platform in just under six weeks!
In this episode of Athlete Things: Road to Junior Worlds, Bobby sits down with Daisy Brooks (aka Miss Worldwide), Performotion's in-house nutritionist and Australia's u57 Junior National Champion, as she prepares for her journey to Malta in under 6 weeks.
Daisy delves into her competition history, highlighting the transition from mostly local meets in Perth throughout 2023 to a hectic 2024 schedule that includes domestic travels for Junior and Open Nationals and an international trip to the recent Bench Worlds in Austin, Texas.
Daisy also reflects on her first international competition at Bench Worlds, where she secured the first international medal for the Australia Powerlifting Alliance. Additionally, Bobby and Daisy explore the differences in preparation for a full power meet versus a bench-only meet.
She discusses the challenges and experiences of competing frequently, with three competitions in just six months and Junior Worlds being her fourth. Daisy explains the physical and mental measures she takes to maintain her health and performance under such a demanding schedule.
Tune in as Daisy ventures into her journey as an athlete and nutritionist!
In this episode of Athlete Things: Road to Junior Worlds 2024: Malta, join Bobby as he sits down with Glynnis Low, who secured her spot at Junior Worlds by placing second in the U52 Junior Category at Singapore's Reformd Powerlifting Combined Nationals.
Glynnis shares her journey of transitioning from the U57 weight class to U52, driven by a desire for greater competitiveness and the potential for success in the weight category below.
Under Bobby's guidance, they reflect on their experience working with each other and the strategies that have led to Glynnis' success amidst the adversities in competition.
Drawing from her background in competitive swimming, Glynnis discusses how she has matured as an athlete and applied her takeaways and experiences to excel in powerlifting (with nerves being the recurring theme).
Tune in as they delve into Glynnis' aspirations for Worlds, and what lies beyond.
This week, Tarrin and Steve sit down to discuss the elements of reactive programming. What does it mean to program in a reactive and flexible way, and what are the benefits of this approach? How can being overly reactive be detrimental? How can we manage an athlete who wants to make knee-jerk alterations to their training?
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As Open Worlds in Lithuania comes to a close, another set of curtains is raised for the future generation of powerlifting in Malta. We kickstart this series "Road to Junior Worlds 2024: Malta" with none other than Sylvie Thomas, Great Britain's U52 Sub Junior National Champion.
Discover how Sylvie's partnership with her coach, Tarrin Wilson from PerforMotion, has shaped her both physically and mentally, leading to remarkable progress in her training.
Drawing from her background in competitive gymnastics, Sylvie reflects on her past experiences and how they have influenced her approach to powerlifting.
Sylvie also discusses her upcoming competitions, including the Junior Europeans in Czech Republic. Despite a short 5 week turnaround, she embraces the challenges that lie ahead with optimism and determination. Tune in to gain insight into Sylvie's journey, her aspirations for the future, and the lessons she has learned along the way.
This week, Tarrin, Steve, Kelly, and David sit down to discuss gameday coaching. What makes a good gameday coach? What are some common mistakes and oversights? How do we gauge what an athlete needs from us if we have never coached them before?
In this episode of Coach Chat, we dive into the powerlifting world with Tarrin Wilson, a dedicated powerlifting coach and athlete. Join us as Tarrin shares his journey from discovering powerlifting at the University of Leeds to competing in major competitions and coaching aspiring lifters.
Tarrin opens up about his first competition experience, the pivotal moments that shaped his career, and his most significant achievements on the platform. He also offers invaluable advice for athletes looking to grow in the sport, emphasizing the importance of consistency and patience.
Beyond his personal journey, Tarrin discusses his transition to coaching, including handling athletes at competitions and the joy of watching them succeed. Whether you're an aspiring powerlifter, a seasoned athlete, or someone interested in the sport, Tarrin's insights and experiences provide a wealth of inspiration and practical tips.
Tune in for an engaging conversation that covers the highs and lows of powerlifting, the essence of coaching, and the drive to achieve personal bests. Don't miss out on this episode filled with motivation, expert advice, and a deep passion for the sport!
Key Highlights:
- Tarrin’s introduction to powerlifting and his progression in the sport
- The challenges and triumphs of competing in powerlifting meets
- Advice on consistency and patience for athletes
- Insights into coaching and handling athletes at competitions
Join us for this insightful episode and get motivated to lift your game to the next level!
In this episode, Tarrin, Sam, and Bobby delve into various aspects of athlete mindset. They explore common pitfalls many lifters may encounter and share strategies to enhance mental resilience and foster autonomy.
In this episode, Tarrin, Danny, David, Alex, and Daisy sit down to share their thoughts on IPF Worlds as well as answer some of your questions, including their opinions on sink-style bench presses, training on substandard equipment, the most overlooked aspects of coaching and programming, and game day strategies to regain focus.
In this episode of Athlete Things, we sit down with the big handsome yummy boi, Jackson Stubberfield, as he shares his journey through recent competitions and his relentless preparation for Worlds 2024 in Lithuania. Jackson reflects on his performance at Nationals, where he hit personal bests in bench and deadlift but faced challenges with squat depth. He opens up about his training adjustments and managing a knee flare-up while pushing for new personal records.
Jackson dives deep into his long history of knee injuries, starting from a torn ACL at 14, and how he's learned to navigate ongoing issues with swelling and a Baker's cyst. Despite these setbacks, Jackson remains optimistic and committed to overcoming obstacles, ensuring he's in peak condition for Worlds.
Tune in as Jackson gives shoutouts to his supportive training community at Strength Club and Raw, and shares his positive outlook on future competitions and collaborations. This episode is a testament to Jackson's resilience, determination, and unwavering focus on achieving his goals. Don't miss it!
In this episode of "Athlete Things," host Bobby Tan speaks with Icelandic powerlifter Alexander Örn Kárason about his journey and preparations for the 2024 World Championships in Lithuania. Alexander discusses his transition from soccer to bodybuilding, and eventually to powerlifting, driven by his competitive nature and love for the sport. He shares humorous anecdotes from his days working at a pizzeria and how his passion for food influenced his shift to powerlifting.
Alexander details his training experiences under his new coach, Kelly, noting significant changes and benefits in their preparation approach as he gears up for the world stage. He provides insights into the challenges of adapting to coaching styles and the importance of trust in a coach-athlete relationship.
The conversation also delves into the unique aspects of powerlifting in Iceland, highlighting how the sport is growing within the community despite the country's small population. Alexander expresses gratitude for the substantial support from the Icelandic Powerlifting Federation, which covers competition-related expenses, allowing athletes like him to focus on their performance without financial stress.
Bobby and Alexander discuss the nuances of competition, including the disappointment of narrowly missed records and the strategies for overcoming setbacks. Alexander's story is a blend of personal growth, cultural insights, and athlete perseverance, culminating in his aspirations for the upcoming World Championships in Lithuania.
In this episode of Perf Podcasts, Natalie Laalaai discusses her powerlifting journey and preparations for the upcoming World Championships. A key focus of the conversation is her transition from feeling demotivated after the World Championships to regaining her intentionality for the Nationals. She credits a structured nutrition plan from Daisy and regular remedial massages for her improved performance at Nationals, where she achieved a personal best and reclaimed her national record.
Natalie highlights the challenges of training post-Worlds, including a lack of motivation and a disorganized training routine. However, the announcement of the World Games in China reinvigorated her desire to compete, leading to a more focused preparation for Nationals. During this preparation, she successfully cut her body weight, which significantly contributed to her winning the Best Lifter title.
Looking ahead, Natalie aims to podium at the World Championships and break her world record again. She mentions the adjustments made to her training regimen to address a bicep issue, which includes modifying her bench press technique and incorporating more shoulder exercises. Natalie expresses a blend of excitement and nervousness but remains focused on bringing her best performance to the upcoming Worlds.
In this episode of Athlete Things - Road to Lithuania, host Bobby Tan welcomes Meghan Scanlon, a prominent figure in powerlifting from the US. Meghan, a 2022 world champion and four-time national champion, delves into her athletic journey. Before powerlifting, she was engaged in marathons and Ironmans during her early to mid-20s, transitioning to powerlifting in her late 20s. She reflects on the competitive drive that has followed her from her initial sports through to her powerlifting career, where meticulous training and handling competition nerves have been central themes.
Meghan discusses her transition from running to finding a passion in powerlifting, a sport where she quickly recognized her potential to compete at both national and international levels. Her competitive history is marked by her participation in the World Championships, with her first in Helsingborg in 2019 where she notably finished second. Meghan shares the intense and rewarding experience of competing at the highest level, where she traded world records during the competition.
The conversation also touches on her experiences competing during the COVID-19 pandemic, including competing at the Arnold just before lockdowns began and navigating the challenges of competing and training through her pregnancies. Meghan's journey reflects a blend of resilience and strategic adaptation, emphasizing how her background in various sports has contributed to her disciplined approach to training and competition in powerlifting. Her story is one of continuous personal and professional growth, underscored by her triumphant return to the world stage post-motherhood, culminating in a world title in 2022.
In this episode of Athlete Things, Kathleen Manson Beggs, a dynamic powerlifter who has climbed from the 52kg to the 63kg weight class, shares her experiences and insights. Kathleen began her powerlifting journey in her garage during the COVID-19 lockdown, using Zoom sessions to train with her coach, Steve. This transition was pivotal, not only in her training environment moving to Brisbane but also in her competition weight class, enhancing her overall health and performance.
Throughout the episode, Kathleen discusses her dietary approach, emphasising her preference to maintain a heavier weight class which allows her to enjoy eating more and avoiding strict dieting regimes. Her journey illustrates a significant improvement in her recovery times and general well-being, advocating for a balance that supports both physical and mental health.
Kathleen also touches on her previous competitive experiences, highlighting her initial struggles with weight management and how moving up weight classes allowed her to compete more effectively and comfortably. As she prepares for her debut at the World Championships, Kathleen shares her anticipation and strategies, aiming for personal bests and a rewarding competition experience. Her story is a testament to the importance of aligning one’s athletic pursuits with personal well-being and fulfilment.
In the latest episode of Perf Podcasts' "Athlete Things: Road to Worlds 2024, Lithuania," host Bobby Tan interviews Clinton Lee, a distinguished figure in Singapore's powerlifting scene.
Clinton, who serves as the president of Powerlifting Singapore and co-owns Elevate Barbell Club, shares his experiences and preparations for the upcoming World Championships in Lithuania. Despite the hot climate in Singapore affecting his training, he remains optimistic about the cooler weather in Lithuania, believing it will enhance his performance.
Clinton discusses his journey through various competitions and his strategies for competing abroad. He emphasises the mental and physical challenges of international competitions, contrasting them with the familiar settings of local events. Clinton’s narrative includes insights into his personal and professional growth, revealing a deep connection between his training outcomes and overall life satisfaction. His story is one of resilience, strategic preparation, and a constant pursuit of excellence on the global stage.
Kirsty Lei came 2nd behind the Australian legend, Elizabeth Craven, at the recent APA National Championships. She's managed to secure herself a ticket to Worlds in Lithuania in the coming months, fulfilling one of her lifetime goals in a short span of time.
Bobby and Kirsty sit down and discuss how her mindset has shifted ever since starting with Steven, from being a casual gym go-er to now competing at the highest level of powerlifting and the confidence that has come with it.
They breakdown her performance at the recent Australian Championships and how that experience has transformed her into a competitive athlete with bright prospects within the sport. Kirsty's aspirations know no bounds as she sets her eyes on the top of the u57kg class not only within Australia but worldwide.
Bobby sits down with Jessica Espinal, the 47kg Powerlifting America champion!
Jess shares her thoughts around her performance, her move to the IPF from the USAPL and changes she's made to her training after PA Nats. Jess shares her mentality with external stressors in life while handling her role as a high-performance powerlifting athlete and her approach to the upcoming World Championships in Lithuania. Jess also has exciting plans after her anticipated performance at Worlds!
Bobby sits down with the back-to-back u47kg Australian National Champion, Vicky Kijumnuayporn. She is widely known as one of the strongest female powerlifters in drug-tested Australian powerlifting and has even contested a podium position at the recent IPF Worlds in Malta, 2023.
Vicky unpacks her prep leading up to the recent Australian National Championships under the new federation, the Australian Powerlifting Alliance. Vicky discusses the challenges she faced in training as well as how the competition day played out.
Vicky shares her progression throughout the years and her mentality when it comes to competitive powerlifting.
In this episode, Bobby and Steve discuss the role of arousal in training and on competition day.
They highlight the usefulness of arousal in the right conditions, but also caution lifters of when arousal might result in adverse outcomes.
Bobby brings up concepts like the transition from "Drive Theory" to the more commonly used "Inverted-U Theory" in sports psychology and how it applies within the context of powerlifting. Steve and Bobby also discuss the similarities between anxiety and arousal and how one might reframe their perception of anxiety to enhance performance instead of hindering it.
Bobby sits down with Andrew Trieu, the Australian Powerlifting Alliance u66kg 2024 National Champion.
They discuss his progress from 2022 Nationals where he lost to Yuki Kashima and his progression since then to his recent win at the Australian Nationals.
Andrew shares his thoughts around how his competition day execution, what his mentality leading into the comp was and his sudden realisation that he had finally cracked a weight class that had been dominated for so long.
Then, Andrew highlights his vision for the upcoming Open Classic World Championships in Lithuania and what he expects to achieve!
Danny and Bobby sit down the new u120kg Champion, Joshua Lanivia, aka "IS THAT TONGANATOR24" aka "120kg OF TONGAN SCHMEAT" and discuss his recent victory at the APA Australian Open Nationals!
They recount his progress since 2022 Nationals where he was a 105kg and follow him through his journey to Perf Cup in April 2023, NSW Open States in late 2023, the recent Nats then his plans for Lithuania.
In this episode of Athlete Things, Bobby sits down with Tom and discusses his recent performance at the Australian Nationals 2024. Bobby and Tom discuss Tom's journey from the 2022 Worlds in Sun City, Africa and then major competitions since then and the present.
Tom shares how his mindset towards training has changed over the last two years. He reflects on the biggest changes since 2022 Nationals to now, particularly focusing on the way he approaches execution and intent, on and off the platform. He shares how powerlifting has had a profound impact on his development as a person and delves into what future holds for him!
PerforMotion welcomes aboard Alex Cremins, our newest performance & nutrition coach.
Alex has an extensive background with coaching, being the head coach of the Irish Junior Worlds team and has had a roster of lifters who have won both national and international titles 🌎. He is also a phenomenal athlete, having competed at the world level multiple times himself.
In this episode, Alex covers his journey into powerlifting with Steve and Kelly - how he started, his road to becoming a coach and his decision to join PerforMotion.
Alex, Steve and Kelly share their approach to competition day performance, especially with the aspect of nutrition. They share stories of weight cutting, the importance of setting goals that are realistic and discuss when it's time to change weight classes. They discuss what makes a good athlete when it comes to nutrition, the conversations that are needed to foster performance and what to expect when it comes to performance & nutrition coaching.
Alex will be coaching out of Melbourne, online. So if you’re currently looking to join the IPF affiliated @australianpowerliftingalliance 🤝 or for your coach to be locally based in Melbourne, feel free to reach out to the Performotion page. Alex will be offering both coaching 📖 and nutrition 🥦 services.
In this episode, Kelly and Steve sit down with New Zealand's Karlina Tongotea, who finished with a massive 610.5kg total and 101.75% of the previous world record also set by herself at the 2022 Commonwealth Championships!
Steve and Kelly go through Karlina's experience at the World Championships at Malta in 2023, Karlina's prep leading up to the event and how she felt in and out of the competition.
Next, Steve and Kelly go through Karlina's second experience at Sheffield, seeing old and new faces, as well as some outstanding performances at the recent Sheffield. Steve and Kelly walk through Karlina's stage performance, her mentality going into the 2024 Sheffield and how her mindset toward competition shifted over the last year.
Check out the full episode @performotion on Spotify!
In this episode, Kelly and Steve look at some of the ways both athletes and coaches experience obstacles, on and off the platform.
From an athlete's point-of-view, they discuss the considerations an athlete would need to take when dealing with these obstacles as well as emphasising the importance of communication with their coach.
They discuss the approaches coaches need to consider, both from a programming perspective and when providing education to an athlete to help them understand the process in dealing with these obstacles and the expectations with progression.
Agata Sitko has had a legendary career and story leading up to being crowned the female champion of the 2024 Sheffield.
In this episode, Steve and Kelly sit with Agata as she recounts her battle with injury and the decision to cut down from the 76kg class to the 69kg class into Sheffield.
She highlights her journey into powerlifting, from being self-coached to being introduced to her coach in 2022 and propelling her powerlifting progress.
She also outlines her future goals of competing in the World Games, both in the equipped and raw division, followed by her goals of claiming the title of the 76kg champion in Lithuania, 2024.
The team discuss the differences in programming between conventional and sumo. they discuss leverages, fatigue management and how it relates to adjusting training variables. They also talk about how they address the transitional period between stances.
In this episode, the team discuss programming concepts related to bench pressing. They cover how leverages, recoverability and experience play a role in determining volume, intensity and exercise selection as well as accessories supporting bench press.
Annie Nelson is a u69kg lifter from Great Britain, with her most recent competition being the European Open Classic Championships in Estonia.
Annie walked away with a huge 540kg total consisting of a 200kg squat, 115kg bench and a 225kg deadlift - which let her walk away with 3rd place just 3kgs behind Marte Kejenner of Sweden and tying on total with France's Clara Peyraud but being slightly heavier.
In this episode, Annie, Steve and Kelly sit down and discuss the weight-cutting experiences and Annie's decision to move into the u69kg class since 2022 Worlds in South Africa. They also discuss some of the challenges she faced leading up to Euros, the stacked u69kg class, and the powerlifting scene's progression over the years. Finally, Annie delves into the shift in her attitude towards powerlifting that catalysed her high-performance
In this episode, the team discuss the factors we consider when beginning to program for the competition lifts. They also detail this in relation to squatting frequency, volume, intensity an exercise selection.
This episode the team talk about foundations of the deadlift. They talk about setting up the hinge, pulling slack and wedging. They also discuss differences between sumo and conventional and things to consider for both styles of deadlift.
In this episode, the team discuss setting up and executing the bench press.
They talk about it from a point of contact perspective, from hand positioning, setting the torso and the feet, breathing and bracing as well as the eccentric and concentric portions of the lift.
In. the first episode of the Roundtable of the year, the team sit down to talk about the foundations of the squat. They discuss setup, walking out, centre of mass and how each of these play a role in the execution of the squat and ways to improve in each portion of the movement.
Steve and Kelly sit down and discuss Daisy's journey as a Nutritionist, how she got into powerlifting and what she has her eyes set on for 2024 - from Australian Nationals to the Texas Bench Championships and even a ticket to Malta for Junior Worlds in 2024!
If you are interested in Daisy's services, please feel free to contact @performotion or @daisy_performotion on Instagram and inquire through https://www.performotion.net/!
In this episode, the team is joined by Ben Nguyen, (@bigbench and @_kamistrength) to talk about warmup room etiquette when sharing and working around tight knit spaces. They go over the differences in dynamics at local, state, national and international level and the unique challenges each one poses. They also discuss etiquette in order to make warmups run more smoothly between lifters and different teams.
In this episode, the team sit down to talk about training around the holiday period.
They talk about what to expect when taking time off, common behaviours during holiday period and their effects and training through the holiday period for those committed to their goals,
On this episode of Athlete Things, Sam Steve and Danny sit down with 74/83kg powerlifter from Norway Kjell Bakkelund
Kjell is a legend of the game with 4x Equipped World Titles, 1x Classic World title and 1x World Games title and is fresh of an amazing performance at the European Championships where he totalled a record 800kg at 74kg and the highest ever GL score by a male in the IPF of 117.74
In this episode they discuss Kjell's year of Powerlifting including his preparation and performances at the Euro Championships, Classic Worlds in Malta, how he's balanced over a decade of Equipped and Raw lifting, his future plans and much more!
The team sit down to talk about the nominations, potential storylines and battles that await at APU NSW Junior States!
In this episode, the team sit down to talk about some factors that can help develop intrinsic motivation. They talk about self determination theory (autonomy, competence and relatability) and how one can find ways to further their growth and development in powerlifting.
In this episode, Sam, Danny and David sit down to talk about Queensland States. The day included all weight classes from sub-juniors to masters. This episode will cover highlights, battles, and the best overall lifters from the day.
As of current (Thursday 23/11/23), the Australian Powerlifting Union (APU) has put out news they will be deaffiliating with the International Powerlifting Federation (IPF) as of 31/12/2023.
The current facts, concerns of lifters that are still competing for States, similarities with what has happened in the past.
In this episode, the team discuss their preparation for Queensland State Championships. They discuss the themes they've been working through in their preps, what they've done well and what they can improve on and other observations.
On this episode of Athlete Things, Sam, Steve and Danny sit down with U83kg from Australia, Ewan Belgrove.
They discuss Ewans most recent performances at Worlds, where he unfortunately bombed out on Squats in his last year as Junior, to turning it around for his first 300kg Squat at U83kg and 500 dots at NSW States.
This episode unpacks how Ewan dealt with being a rising star in his early years of powerlifting and what's different now, as well as some interesting weight cut and rehydration strategies.
In this episode, Shania, Leanne and Danny cover APU NSW Women's Open State Championship. They cover weight class battles, nominated totals, observations and how each session played out.
In this episode, Sam, Steve, Danny and Dave cover APU NSW Men's Open State Championship. They cover weight class battles, nominated totals, observations and how each session played out.
In this episode, the team sit down to talk about how recent changes to the selection process can have an effect on their relationship with the sport and how they can navigate their way to continue to grow. They discuss this from the perspective of those who are not competitive enough to make it to opens as well as for those who are on the cusp of making it to Nationals.
On this episode of Athlete Things, Sam and Danny sit down with Austin Perkins following his record-breaking performance at USAPL nationals
They discuss Austin’s 851kg total competition, his rise to greatness including programming principles and what he’s changed outside of the gym in order to be the best, his future plans in the sport and much more!
In this impromptu episode, Steve and Danny cover some observations made when programming lifters who have been pushing training at a high intensity for a long time. They cover why some athletes struggle to realise PRs at the end of blocks despite showing signs of getting stronger. They talk about how finishing a block with a high performance can dictate where to start a new block and the concept of finishing the block with the goal of 'rolling momentum' versus 'capitalising' on a block.
In this episode, the team discuss the process of trying to break through plateaus on a stubborn lift. They discuss identifying the reasons why, some potential tools and the mentality to address these problems and the potential limitations.
In this episode, Steve reflects on his headspace in the period of time during nationals and the factors that led him to go through his difficult Worlds prep mentally. We talk about his physical and mental difficulties in the lead-up to Worlds and how he has been able to mature as a lifter since then.
In this episode of Coaches Chat, Shania and Kelly sit down and discuss how Nutrition plays an important role for athletes from a performance and recovery perspective. Shania and Kelly deep dive into all things weight cutting, covering all of the specific variables that athletes should be aware of during their off-season and what should be of top priority during competition prep.
Some of the key topics that they discuss include:
-
Which athletes should or shouldn't weight cut and where this may vary depending on personal preference
-
Off-season nutrition protocols to set you up for the most success
-
Weight Cutting strategies
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Importance of the Rehydration process
In this episode, the team discuss factors that aid in improving recovery. They discuss how training dosages play a role in recovery. They cover nutritional habits, sleep habits and a framework around how stress affects training and potential tools to manage stress.
On this episode of Athlete Things, Sam and Danny sit down with u67.5kg powerlifter and 2x USAPL National Champ Gabby Martinez.
Gabby discusses how being neurodivergent has affected her life and powerlifting career so far. Through this, they discuss many topics including self-coaching, managing injuries and what it has taken to be dedicated to the sport for so long.
In this episode, the team continue their discussion of squat, bench and deadlift biomechanics. They cover compensations, energy leakages and how they may appear in each lift. They also cover how pain may be present alongside these compensations and how a biomechanical lens can help to assist with the rehabilitation process.
On this episode of Athlete Things, Sam Steve and Danny sit down with u74kg Powerlifter and 2023 World Champion, Carl Johansson.
They discuss Carl's journey to success over the past year, where he claimed his first Open World title as a Junior at this year's Championships in Malta. The episode has many great insights into the mindset of Carl and how he separates himself mentally and physically as one of the strongest powerlifters on the rise today.
In this episode, the team discuss the importance of focusing on nutrition for powerlifting performance. They cover macronutrients, things to focus on outside of macros, how goals can change for different goals, meet day nutrition and some mistakes made along the way.
On this episode of Athlete Things, Sam and Danny sit down with American Powerlifter Alexis Jones.
Alexis has been on a tear this year, breaking the all-time female world record total (raw and tested) TWICE, including 701kg at Collegiate Nationals and 721.5kg at the most recent USAPL Nationals where she also placed first.
Alexis will now be taking her talents to the world stage, transitioning to Powerlifting America/IPF where she will be looking to go to her first ever IPF Classic Worlds and Sheffield.
In this episode, the team discuss squat, bench press, and deadlift biomechanics, shedding light on key concepts like centre of mass and sagittal plane movement competency. They break down common issues, from depth in squat to elbow depth in bench and lockout in deadlift. Plus, they delve into how leverages can impact the lift's efficiency and feel.
In this episode of the Roundtable, the team are probed with 'would you rather' questions that aim to provoke discussion.
What would you answer to the following?
Athlete you work with overshoot every session and tell you
Or
Not fill out their program
Receive untrimmed videos
Or
No caption
Overcommunicate and be sent unecessary information from your athlete
Or
Undercommuniation (no videos, messages)
Work with an athlete with history of minor injuries who is highly coachable
Or
Injury free but resistant to coaching feedback (challenges technique, goes off program)
Be able to instantly recover from pain/injury but see small progression
Or
See massive progression but also experience drop offs and come backs due to pain/injury
As athletes:
Make it to sheffield and risk bombing
or
Lifting a world record in the gym but no recording or witnesses
No injuries from now
Or
Go back to when you started with the knowledge you have now
Coaches Kelly Mann and Steven Day return to discuss individualisation from the new to elite lifter. What do you need to be aware of when making changes? How big do they need to be? How does athlete feedback play a role? How do new vs. elite lifters differ? And when you do determine when individualisation is appropriate?
Stay up to date on what Perf has going on, on instagram @performotion and check out the other podcast segments we post on Spotify and Apple Music!
On this episode of Athlete Things, Sam and Danny sit down with u93kg Junior lifter from Great Britain, Nathan Gevao!
Nathan has had a very successful year of Powerlifting, after moving up to the 93kg class in his last year as a junior he became the best lifter overall at the 2023 British Junior Nationals and just won his first-ever title at the most recent IPF Junior World Championships in Romania.
The episode dives deep into Nathan's preparation for Worlds, how he became World Champion as well as some reflections on his Junior powerlifting career as he heads into Opens.
In this episode, Sam, Shania and Danny discuss topics surrounding advice they wish they have for newer lifters/themselves when they were first starting powerlifting. They go over how to manage injuries, how hard they should train, comparison, setting long term goals and managing technique.
Key Takeaways:
1. Everyone gets hurt, but few injuries are career ending.
2. Everyone goes through highs and lows, comparison to someone else can be detrimental.
3. Powerlifting progress is a long term plan.
On this episode of Athlete Things, Sam and Danny sit down with 84+ lifter from Perth, Australia, Natalie Laalaai.
Nat went to her first-ever World Championships this year in Malta where she came home as the new deadlift world record holder with a huge 268kg deadlift.
They chat about her first World's experience as well as how training unfolded into the lead up into the event, and what she has in store next.
On this episode of Athlete Things, Sam Steve and Danny sit down with u47kg Vicky Kijumnuayporn.
Vicky represented Australia for the first time at this year's Open World Classic Championships where she came fifth place in a highly stacked U47kg class.
They discuss Vicky’s mental and physical preparation for her first Worlds, her overall experience and much more.
On this episode of Athlete Things, Sam Danny and Shania sit down with u57kg lifter from the USA, Natalie Richards.
They discuss what contributed to Natalie's quick rise in the sport including becoming the u57kg World Champion at this year's IPF Championships in just her fourth year of competing.
In this episode, the team discuss the importance of balancing structure and flexibility of the program. They discuss periods of time where more or less structure can be imposed, how to create more predictability in training, and 'meso-predictability' for those with unpredictable external situations.
Key Takeaways
1. Flexibility can help find what works for an athlete before imposing structure.
-
Training predictability can improve outcomes. When there are inconsistent external variables it can throw off weekly predictability.
-
Communication and planning ahead can help those who do not have predictable schedules in order to take advantage of potential recovered days.
Summary:
In this episode of The Roundtable, Danny, Sam, Shania and David discuss common modes of communication they use throughout the online coaching experience. Common formats such as text, video, voice message, video conferencing are discussed and explored with their advantages and disadvantages. They also discuss differences in learning, what people respond best to and how this changes as someone evolves throughout the coaching experience.
Key Takeaways:
- Different formats in communication have different strengths and weaknesses.
- The type of information being relayed may favour a different type of communication.
- Some people require differences in what information is being communicated based on experience level, time spent with a coach, overthinking vs not overthinking.
On this episode of Junior Athlete Things Leanne and Danny sit down with Eszter Sallai, representing Hungary as an U69kg female at the 2023 Junior IPF Worlds, coached by Steven Day.
They discuss Eszter’s performance at nationals despite becoming the three times national Hungarian champion, she was not satisfied with performance and is looking for more come Junior Worlds. She explains how she is feeling going into worlds, with confidence high as her training is kicking off hitting some big numbers
Summary:
In this episode of The Roundtable, the Perf team discusses the traits that make a coaching experience more positive and how athletes can display coachable or uncoachable traits. They emphasize the importance of handling both good and bad training sessions, finding effective modes of communication, and suspending expectations. They also highlight the need for athletes to take responsibility for their own progress and respect the boundaries between coach and friend. The team shares personal experiences and insights to provide valuable information for athletes and coaches alike.
Key Takeaways:
- Handling bad training sessions and competitions is crucial for a positive coaching experience.
- Effective communication and finding the right mode of feedback delivery is essential for coachability.
- Collaborative problem-solving and admitting mistakes can strengthen the coach-athlete relationship.
- Respecting boundaries and maintaining a professional coaching relationship is important for long-term success.
- Managing expectations and taking responsibility for progress outside of training is key to a positive coaching experience.
Quotes:
- "Not everything's always going to go in an uphill trend and being able to handle those situations and stay with your coach long term to deal with them and figure out what's going to work moving forward." - Shania
- "Being open to asking questions and finding a mode of communication that works for you is important for coachability." - Sam
- "It's important to balance being friendly with maintaining a professional coaching relationship to avoid blurring boundaries." - David
- "If you're not executing as an athlete, that's where the results are always going to fall short." - Shania
- "Building trust and being able to have difficult conversations is crucial for a positive coaching experience." - Sam
On this episode of Junior Athlete Things Leanne and Danny sit down with Kian Tong Tan (Bobby), U74kg Junior lifter coached by Kelly Mann.
They discuss Bobby’s experience winning Singapore Junior Nationals, how he approached his prep mentally and reflected on his comp day performance. He also talks about his goals heading into Junior Worlds alongside bigger long term goals beyond 2023 Jr Worlds.
Summary:
In this episode, the Danny, Sam, Shania, Leanne and David discuss the importance of meet day coaching and share their experiences and strategies for ensuring a successful competition day for their athletes. They emphasise the need for thorough preparation, clear communication, and autonomy for the athletes. They also discuss the challenges of handling multiple lifters in a competition and the importance of having a team or network to collaborate with. The guests also share stories of mistakes they have made in the past and how they have learned from them.
Key Takeaways:
- Thoroughly prepare the athlete and handler with a competition plan and clear expectations.
- Build autonomy in athletes to ensure they can navigate the competition day smoothly.
- Delegate roles and collaborate with other coaches or lifters to manage multiple athletes.
- Be cautious with attempt selection and double-check numbers to avoid costly mistakes.
- Prepare athletes to hit bigger numbers by focusing on their performance in the first and second attempts.
Quotes:
- "Just making sure that the athlete knows their plan well in advance... so they're not getting all those small little questions that are just a distraction." - Sam
- "The more you start competing, the more you realize, okay, all I need to do is follow this warm-up plan... but if you're not as autonomous, you kind of jump the gun a little." - Danny
- "The main goal is to have a good day, go nine for nine, and build the total." - Leanne
- "If you mess up attempt selection, it can seriously derail the meet... double-check every single attempt to make sure the numbers are correct." - Danny
- "Teach athletes to take big jumps on deadlifts in competition to gain an advantage over the competition." - Dave
On this episode of Junior Athlete Things Leanne and Danny sit down with Zayd Ghanawi, 105kg Sub-Junior lifter coached by Steven Day.
They discuss Zayd’s journey surrounding his pec injury, how he has managed mentally and interesting ways he adapted his training to accommodate this, as well his feelings approaching Junior/Sub-Junior Worlds being his first international competition.
Check out this podcast and more on our Performotion Podcast channel on both Spotify and Apple Music.
About The Guest(s):
Sam has been involved in powerlifting for the longest, with eight years of experience. Danny has been involved in powerlifting for five years. Dave has been in the sport for two years and is also a coach. Leanne is relatively new to powerlifting and has a passion for coaching others. Shania has a unique perspective as she started powerlifting during the COVID-19 lockdown and has experience as both an athlete and a coach.
Summary:
In this episode of The Roundtable, the Perf team discusses the evolution of powerlifting and how it has impacted their own experiences in the sport. They explore the shift from powerlifting as a hobby to a career, the changes in programming approaches, and the rise of raw powerlifting. They also discuss the accessibility of powerlifting, the influence of social media, and the growth of online coaching. The team shares their own personal journeys in powerlifting and how their perspectives have changed over time.
Key Takeaways:
- Powerlifting has evolved from a hobby to a career for many athletes, with more money being invested in competitions worldwide.
- The shift towards individualized programming and autoregulation has allowed for smarter and safer training practices.
- The rise of raw powerlifting can be attributed to its accessibility and the influence of social media.
- Online coaching has become more popular, allowing athletes to receive personalized training regardless of their location.
- The powerlifting community has grown, with younger lifters becoming more educated and taking the sport more seriously.
Quotes:
- "It's gone from something I just enjoyed to now being part of my life and my career." - Sam
- "The amount of thought I've put into powerlifting has increased as I've transitioned from a hobby to a career." - Dave
- "I have a love for the sport and want to coach people and help them along their own journeys." - Leanne
- "The accessibility and popularity of powerlifting have increased due to social media and commercial gyms." - Shania
- "Powerlifting has become more individualized, allowing for smarter programming and better results." - Sam
On this episode of Junior Athlete Things Leanne and Danny sit down with Matthew Foley-Lewis 105kg Junior lifter coached by Steven Day.
They discuss Matt’s lifting background, his experience coming into the 2022 Junior Nationals as the underdog and coming out on top, as well as how he is approaching his training going into Junior Worlds.
Check out this podcast and more on our Performotion Podcast channel on both Spotify and Apple Music.
Danny, David, Leanne, and Sam discuss the balance between movement variability and specificity in powerlifting training. They explore the implications of being too hyper-specific and the benefits of incorporating more general movements. They also discuss when it might be time to veer away from specific lifts and the potential limitations of a hyper-specific approach. The conversation covers variations for squats, bench press, and deadlifts, including pause squats, tempo bench press, and RDLs. The speakers share their experiences and insights on how these variations can be used to improve technique, build muscle, and manage fatigue.
On this episode of Athlete Things, Sam Steve and Danny sit down with fellow Performotion Coach and U76kg Junior Powerlifter Leanne Jackson
This episode was filmed prior to the Perf Cup back in March and covers Leanne's preparation for that competition, how training has changed since moving to Brisbane as well as her sporting history.
This podcast also kicks of the Junior Worlds segment of Athlete Things where Leanne will be featuring Performotion's Junior Athletes heading to Romania for the 2023 IPF Junior World Championships, where she will also be competing at her first Worlds.
This episode of the Roundtable, Sam, Leanne, David and Danny share their perspectives as athletes of the trials and tribulations through injury. Sam's back pain a week before Open Nationals, Leanne's broken arm at the height of her gymnastics career, Dave's grueling adductor struggle in the lead-up and post-competition, and Danny's persistent hip issue before and after Open Nationals.
COACH CHAT IS BACK!
Coaches Kelly Mann and Steven Day return to discuss their coaching perspectives on IPF Worlds 2023. They review some of their athletes training vs performance, travel demands, how the whole championships played out and also a cheeky conversation about the jury...
Stay up to date on what Perf has going on, on instagram @performotion and check out the other podcast segments we post to fortnightly on Spotify or Apple Music
In this episode, Danny, David, Leanne and Shania discuss their experiences and ideas when working with athletes when it comes to training age. They discuss the needs of each category, the pitfalls they may run into and programming ideas when working with beginner, intermediate and advanced athletes.
On this episode of Athlete Things, Danny sits down with Sam and Steve to recap their performance at the most recent IPF World Championship in Malta
The boys discuss their overall preparation including getting to Malta and the final stages of prep and weight cut, their results and overall experience at their first Worlds.
In this episode, Danny, Shania, David and Leanne discuss their coaching systems. They talk about similarities in their systems, what makes them different, sources they draw from which inform their coaching perspectives, lessons they've learnt and tried to implement in their coaching systems
On this episode of Coach Chat, Kelly sits down with the one and only Jason Tremblay from TSG to talk about the conception of TSG, athletes and his roadbumps along the way.
This was filmed LIVE in a Malta during the 2023 IPF Worlds Championships, please note that there may be some background noise and we've tried our best to produce a similar quality podcast to those we have uploaded.
We hope you enjoy hearing from Jason!
In this episode, Shania, David, Leanne and Danny discuss working through periods of low motivation during training. They discuss the highs and lows of training, some strategies an athlete-coach may utilise, programming, autoregulation and goal setting as ways to work through low motivation.
On this episode of Athlete Things, Sam Steve and Danny catch up with Karlina Tongotea following her performance at the Sheffield Championships
They discuss her performance at Sheffield and how she has managed two huge competition preps mentally and physically, as she currently preps for the IPF World Championships in Malta.
In this episode Tom and Chris talk with Kelly and Steve about all the consideration needing when programming and reviewing niggles/injuries and low back pain with lifting.
In this episode, Steve, Danny and Kelly discuss how fatigue can be managed within a block. They discuss how they perceive and identify fatigue and how this influences how much someone may require to deload/ pull back in their training.
On this episode of Athlete Things, Sam Steve and Danny sit down with Adam Jones, U93kg lifter from Perth, Australia
They discuss Adam's recent performance at 2022 Open Nationals where he came home with the win amongst a stacked 93kg class, aswell as how he now manages training and competing at a high level with two children.
In this episode, Steve, Danny and Kelly discuss their thought processes behind peaking and tapering. They discuss managing fatigue, making the necessary adjustments and when peaking goes right and wrong.
Performotion's newest segment - The Fix.
EP's Tom Haynes and Chris Anastasiou sit down with coaches Kelly Mann and Steven Day to discuss how EP's can assist athletes and coaches to get the most out of their training and programs.
This week they give an insight into WHO ARE Tom and Chris, their philosophy as Exercise Physiologists and all the things considered when working alongside a coach and athlete.
In this episode of the Roundtable, Danny, Dave and Steve talk about working with athlete who have a small or large history of training data. They talk about their thought processes when trying to review blocks to see what works and how they can implement what has yielded progress and put their spin on things to maximise progress.
On this episode of Athlete Things, Sam Steve and Danny sit down with 105kg British Lifter, Abdul Majeed Sulayman.
Abdul was a late wildcard entry to this years Sheffield Powerlifting Championships. The boys discuss the competition as a whole, what it was like being on a big stage on home turf and how is training changed transitioning from British Nationals to Sheffield on such short notice
The episode also covers Abdul's training history, as well as his mindset and preparation heading into the rest of 2023 including the Open World Championships in Malta and much more
In this episode, Steve and Danny sit down and rant about planning training around what works, load jumps, and modifying training to prevent a repeatable stimulus from stalling.
Steve, Danny and Kelly discuss the use of accessories in a program. The discuss the differences in the reason why accessories are programmed; biomechanics need, supplementing training volume, increase strength and muscle. They also explore periodising accessories and controlling fatigue.
On this episode of Athlete Things Sam Steve and Danny sit down with Tori LaPerriere, 57kg Junior lifter from Canada.
They discuss Tori’s sporting background, her attitude towards training and how she’s managed recent competition preps, as well as one of the most interesting weight cut stories you will ever hear at her first ever World Championship in Sweden in 2021.
In this episode, Kelly, Danny, Steve and David discuss how they think about pain and communicate this to people the work with.
They discuss their thinking around pain, the importance of working with pain specialists when working outside of their scope as coaches, how they have worked around pain in the past
In this episode, Steve, Sam, Leanne and Danny discuss how each have been preparing for their first prep for Worlds. They go over changes in lifestyle to get more out of training, recovery, their expectations as athletes, the considerations from travel. They also go over their mindsets which can be applied at all levels of powerlifting to get to the next level.
On this installment of Athlete Things, Sam Steve and Danny sit down with Anthony Krznar otherwise known as “The Australian Yeti”
This episode covers a lot about Anthony’s transition from tested to untested Powerlifting including the reasoning why he made the shift, the differences in training styles as well as what he does to keep his health top priority as one of Australia’s strongest ever powerlifters around today.
In this episode, Steve, Danny and Kelly discuss how RPE develops throughout the individualisation process. They go through common issues that athletes may run into when using RPE, how RPE is associated with load jumps throughout a block, and developments in using velocity based training with RPE.
On this instalment of Athlete Things, Sam Steve and Danny had the opportunity to sit down with Evie Corrigan, 52/57kg lifter from New Zealand and the winner of the 2023 Sheffield Powerlifting Championships
The boys and Evie deep dive into what it was like becoming the first Sheffield Champion, including the strategic weight cut down to 52kg and the overall experience.
The episode also covers Evie’s competition history including her rise through the Juniors and future plans heading into the Open World Championships in Malta
In this episode, Steve, Kelly, Leanne and Danny discuss how the team have worked through the IPF bench rule change.
- the proportion of lifters that have been affected compared to the projected 5%.
- the difficulty in officiating and having a standard meet to meet
- the adjustment period after the rule change
- technique changes in order to hit depth
- use of accessories
and more.
On this episode of Athlete Things, Sam Steve and Danny sit down with Brittany Suplicki, 63kg Powerlifter from the United States.
They discuss Brittanys training history, the USAPL/PA split and her competition plans moving forward. They also talk about changing weight classes and how much Brittany has benefited from moving up to U63kg, with the conversation then revealing a surprise announcement from Danny Le.
In this episode, Sam, Kelly, Danny and Steve discuss how managing arousal influences performance in powerlifting. They discuss how optimal levels of arousal differ between individuals as well as between squat, bench and deadlift.
Levels of arousal
Finding what works
'Fueling' your training
Pressure vs no pressure
Training vs competition arousal
In this episode, Steve, Kelly and Danny discuss the differences between what makes a good coach and the distinction between a good programmer. They discuss the communication skills required to be a good coach and how this impacts the effect it has on a lifter.
On this episode of the Performotion Podcast, Steve Kelly and Sam preview the upcoming Perf Cup - State Qualifier being held on the 25th March
They discuss the format for the competition as well as provide an in depth look into all the athletes stepping on the platform in the invitational session
The Perf Cup is going to be very exciting as it revisits battles from the 2022 Open Nationals, as well as all athletes also fighting for the $1000 prize money that is awarded to best male and female lifter based on GL points.
Hear about all that’s going to go down on the 25th of March on this episode of the Perf Cup preview show.
In this episode of Coach’s chat, we had the pleasure to speak with Matt Gary on the podcast.
Matt Gary is the Co-founder and owner of Supreme Sports Performance and Training and author of the highly anticipated book, the Game-Day Coaching Manual.
We touch upon his introduction into specifically gameday coaching, some memorable battles he’s been a part of including his time with LS McLain and the legendary battle between John Haack and Brett Gibbz. We also touch upon Sheffield and his predictions for what's to come.
We hope you guys enjoy this episode of Coach’s Chat as much as we did with meeting him.
In this episode of the Perf Roundtable, Steve Kelly and Danny answer questions from the people on Instagram.
Differences in programming for masters lifters.
Keeping motivation through injury.
Role of genetics in determining what goals are achievable.
Adjusting for bench depth on meet day
Thought processes behind attempt selection
In this episode of the Perf Roundtable, the team go over some factors considered before going into the day of competition and during. They talk about knowing your lifter's strengths and tendencies, having an idea of the winning plan, and time management.
In this episode of the Perf Roundtable, Leanne, Steve, Danny and Kelly discuss how unconventional training strategies may arise when working with athletes.
They discuss what it means for training to be unconventional, how programming prescriptions divert from what is conventional over time and how tapering is the most individualised portion of programming.
On this installment of Athlete Things, Sam, Steve and Danny sit down with U105kg Powerlifter from the UK, Ben Pape.
They discuss Ben's training history, the big run of competitions he had in 2022 and how he is now preparing mentally and physically for the upcoming battle at British Nationals.
This episode provides some different insights into what it takes to compete at the highest level, including controlling arousal and having a more relaxed attitude in training and on the platform.
In this episode, Shania, Danny, Kelly and Steve the detail the programming decisions when coaching female athletes.
The team go over the differences in training age and experience level, recoverability differences between smaller females to heavier weight females, the use of multiple top sets for exposure within the week, the differences in work load between males and females and how deloads are planned.
Chris, David and Leanne sit down with Melnard De Leon, Powerlifter and Physiotherapy graduate, to discuss similarities in treatment, programming and how to manage athletes that are experiencing chronic knee pain.
In this episode of the Perf Roundtable, Danny, Steve, Sam and Kelly discuss the topic of peaking and tapering for athletes.
- How size can influence the way we plan a peak
- How fatigue plays a role during the peaking process
- The expectations that come after a taper dependent on size
- The markers for a successful peak/taper
- Deep dive into the thought processes after trialling a peak and taper strategy between Sam and Kelly.
Kelly and Steve sit down and chat with Owen Legget, the owner of EST barbell in the UK.
The coaches chat through their coaching style & approach, the importance of giving back to the sport of powerlifting, and the standard of international competition presently.
In this episode of Athlete Things, Sam Steve and Danny had the pleasure of speaking to 76kg lifter Karlina Tongotea fresh from the announcement of her invite to Sheffield 2023.
Karlina climbed her way to the top putting on an absolute show at the recent Commonwealth Championships, being the first 76kg female to total 600kg, also securing a World record Squat of 223kg.
In this episode, they discuss her training history transitioning from World Powerlifting to NZPF/IPF, her Commonwealths performance, and most importantly her preparation mentally and physically for the Sheffield
This episode has many great insights from one of the best powerlifters around today so don’t miss out.
In this episode of the Perf Roundtable, Danny, Kelly, Steve and Sam explore how the differences in size can affect the way training is organised.
Differences in recoverability for lighter vs heavier weight male classes, ability to tolerate differing amounts of training, how it feels to be doing too much versus too little from an athlete's perspective.
In this episode, Tom and Chris sit down with Kelly and Steven to discuss Steven's rehab following APU Nationals, with the goal to be in his healthiest state moving into his performance at Malta, June 2023.
They also cover how the injury occurred and what a lot of Steve's training looked like leading into nationals, and how they put Steve in a position to compete without being able to even body weight squat the week of competition.
See how Tom helped Steve get under a barbell that week and what they are doing moving forward.
If you have any niggles or pains with your performance, don't hesitate to get in touch with Tom and Chris!
Welcome to The Perf RoundTable, where we bring together our team to discuss and share their unique perspectives and insights on various topics related to performance.
On this episode, Danny, Kelly and Steve explore some characteristics that are considered before planning a microcycle for someone with limited training history.
In this episode of Athlete Things, Sam, Danny and Steve have a conversation with u66 IPF Worlds Opens Athlete, Joe Jordan.
Joe reflects upon his preparation going into Worlds, how he dealt with the pressure and how he's improved since then.
Joe provides insight into his mentality around being an underdog, trash talk, doubt and his aspirations for his long term powerlifting career.
In this episode of Coaches Chat, we welcome new coach Leanne Jackson!
We have watched Leanne grow as an athlete under her coach Kelly Mann’s guidance & and we are now delighted to have her on the coaching staff.
Listen to hear Leanne’s story on why she became a coach, her own junior worlds prep, the type of athlete she works with & her plans to grow as a coach in team Perf.
Leanne is also now taking on clients both face to face & online. Click the link in our bio & jump on the website to apply.
This week on the Pain to Performance podcast, Tom, Chris and David discuss bicep pain during the squat, bench press and deadlift.
How bicep pain may present, what ranges of motion you may be missing, and some simple exercises you can use to help you on your way to being pain free are discussed so stay tuned for this episode!
In this episode of Athlete Things, Sam Steve and Danny sit down with one of the GOAT’s of Australian Powerlifting, Liz Craven.
The boys chat with Liz to discuss her recent Open Nationals performance as well as preparations for her next World Championships in 2023. Through this they discuss the various obstacles she has faced in recent years and ultimately what has kept her at the top of the game for so long.
Liz has an infectious attitude towards life and training and this episode has many valuable insights into what it takes to be the very best in the sport of Powerlifting, don’t miss out!
Picking up trends in performance is a learned skill which takes time and practice.
Steve and Kelly run through their thoughts on:
-ways they track data
-Understanding intensity & volume with data trends.
-Why it's an important factor to getting lifters stronger
- share tips on where to start.
If you like this episode jump on the website and purchase a ticket to the next interactive programming webinar.
On this episode of Athlete Things, Steven and Danny sit down with U93kg World Champion Chance Mitchell. This episode gives insight into the current powerlifting culture in America, identifies the current limitations which might be stagnating Australia and how athletes in Australia are currently trying to overcome them. Chance also speaks of some of his current training routines and some things he uses with his own athletes.
There is some incredible insight into American Powerlifting from a World Champion himself, so don't miss out!
Tom, Chris, and David discuss RPE and programming with Kelly Mann. Kelly is an EP turned into one of the best powerlifting coaches in AUS, the boys deep dive into her experiences with athletes in comp prep and dealing with program adjustments, athletes and ability to rate RPE, and how rehab is performance.
In this episode of Athlete Things, Steve and Danny catch up with the Australian Open u83kg National Champion, James Le.
The boys cover James’ performance and his turnaround since junior nationals, what changed in his training, his mentality when he goes into competition and his approach going to Malta in 2023.
James also insists on a hot takes segment, so don’t miss out!
Chris, Dave and Tom discuss all things lifting related to knee pain and things they look for when assessing someone with knee pain. Listen in as the boys drop knowledge bombs about lifting without knee pain and improving your performance.
On this episode of Athlete things, Steve, Sam and Danny catch up to recap their performances at APU Open Nationals.
They chat about their results and how it compares to their feelings and expectations in the lead up to the competition, as well as recapping the other weight classes across the whole weekend
This week, Michael sits down with Issy and Mel from Active Matters, Brisbane. Issy is a Physiotherapist with a keen interest in musculoskeletal rehab, mental health, and LGBTQIA+ health. Mel is a new Exercise Physiologist graduate with a specialist interest in chronic condition management and working with deaf or hard of hearing people. They both operate at Active Matters, Brisbane. Together they'll discuss the impact musculoskeletal injury or pain can have on mental health, training, and performance, as well as how we can provide the best treatment pathway for our clients.
There's a new coach in town... on this episode of coaches chat, Kelly and Steve sit down with our newest online powerlifting coach Danny Le to discuss his journey through powerlifting, becoming a coach and joining the Performotion team.
We are extremely excited to have Danny onboard and can't wait for the skill he brings to the team and an online coach.
On this episode of Athlete Things, Steve and Sam sit down with Danny Le once again to check in on how their preparation is going for the upcoming APU Open Nationals Competition.
The boys discuss the change in dynamic that can occur as a serious competition approaches, as well as dealing with pressure and managing expectations into a big meet.
Chris, Dave, and Tom discuss all things lifting related to the shoulder and things to look for when experiencing shoulder pain. Listen in as the boys drop major keys for shoulder health and performance.
Nutrition and Performance.
Kelly and Shania sit down and talk about the accumulative affect that nutrition has on training and performance and why prioritising consistent eating habits is important.
They cover how to structure your meals and meal timing in accordance with your training times, understanding the scale number and the variables around itand manipulating body composition over yo-yo dieting.
This week, Michael will be discussing Eating Disorders with Kate and Alex, both Accredited Practicing Dietitian's with a wealth of knowledge and experience in the space. They will be discussing their insight into how ED can manifest and how Allied Health Professionals can work together to establish effective treatment strategies.
On this episode of Athlete Things, Steve and Sam sit down with Danny Le to talk all things Mindset and the changes they have personally made to their mindset, approach to training and competing and the sacrifices made to get to support competitive goals, ultimately to get to where they are now.
In this episode of Coach Chat, Kelly and Steve discuss Secondary training days. This episode will answer all the questions circulating about;
- What are they?
- Why are they programmed?
- How should you be approaching them?
In this premier episode of Athlete Things, powerlifting athletes Steve and Sam discuss some of the “1%ers” they have found themselves doing over the years to increase performance in training and on the platform.
Listen out for this series every second Thursday!
This week, Michael will be discussing Eating Disorders with Kate and Alex, both Accredited Practicing Dietitians with a wealth of knowledge and experience in the space. They will be discussing their insight into how ED can manifest and how Allied Health Professionals can work together to establish effective treatment strategies.
Coach chat 16: Block Progression.
We chat about progressing through blocks from both a coach & athlete perspective.
➡️ How to progress - commonly used strategies
➡️ Ways to generate and keep momentum
➡️ Using reps from block to block
➡️ Constraining days around a primary day
➡️ Controlling the variables
Part 2 of our ASD/ADHD podcast discusses the training environment and experiences of Zoe and Addie. Everyone experiences ASD and ADHD differently so being able to adjust and cater to higher stress or anxious times in the gym allows for greater long term outcomes through movement and trust.
On this episode of Coaches Chat - Nutrition and Performance, coaches Kelly and Shania sit down and talk about weight classes within powerlifting and what variables to look at when determining which one is best for you.
- Alongside weight class cutting
- the ins and outs
- rehydration tips for competition day
- and why working with a coach is valuable
Sam is a Perf OG, literally learning along side Kelly & the team for the last five years as an athlete. The progression to bringing him into the coaching staff was an easy decision.
For many personal trainers, the dream is to move into coaching athletes online. We chat with Sam on starting as a general population personal trainer to now moving into powerlifting coaching full time.
Sam points out the hard work and dedication it took to learn the communication skills necessary to continue to progress in the industry, both face to face & online.
Due to arguably ironic circumstances, we have released the ASD/ADHD podcast in two parts, the first primarily discussing the experiences of two of Michael's clients, Zoe and Addie. We will be diving into the lived experience of how ASD and ADHD manifests in childhood, impacts on mental health, and can unfortunately go missed until adulthood. Part one of this podcast allows us to gain further insight to the way people with ASD and ADHD can experience the world.
This time, we sit down with Buddy and Richard to discuss their experiences with shift work, their mental health, and how we're able to incorporate an effective training regime to address their goals.
Over the past few weeks, I have been putting out research into the effect that shift work can have on our mental health. Part of this includes appropriately actioning and supporting a training schedule that allows breathing space for shift timing, sleep quality, and acute burn out.
On perhaps a good stroke of luck, I was able to get both of the boys in after a night shift so we can get further insight to their experiences at the end of the work week. This makes for a rather humorous and jumbled discussion as fatigue firmly sets in.
Listen to this podcast on your favourite platforms now.
COACH CHAT 13 - KEYS TO ATHLETE MINDSET
In this weeks coach chat ⬇️
➡️ Mindset with training and comp day performance
➡️ Making mindset changes necessary for performance
➡️ Mindset differences between powerlifting as an athlete or as hobby
➡️ ACT states & Effectus cup prep & Perf team mindset
On episode 12 of Coach Chat, Kelly Mann and Guest Shania Radke explore Nutrition and Performance in more detail. Discussing key elements of how nutrition and performance play hand in hand through:
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Pros and Cons of Meal Plan VS Meal Tracking
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Eating for health VS eating for performance and are there differences for males and females
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How to optimise your nutrition and macronutrients to get the most out of your performance
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When to take a break from tracking calories and why
- Two biggest takeaways from this chat to implement into your nutrition NOW
Steve & Kelly talk about online coaching systems, covering:
- Where online coaching started and how its progressed
- Systems, processes and communication with clients
- What to look for when choosing an online coach
- And finally, why online coaching might not be the answer if you want "freedom" as a coach.
This is a great episode to listen to if you are starting out in the industry and wanting to explore online coaching, or you are looking for an online coach.
On this premier episode by Exercise Physiologist Michael Bates:
Mental Health and Training; What's the big deal? This is the first of a series where I'll be discussing Mental Health as a secondary condition and consideration to our training. I'm incredibly excited to be bringing in some industry colleagues and clients to discuss their perspectives from all levels of experiences. In this first podcast, I will be talking to myself, pretending to talk to you, about the general practices of Exercise Physiology, Training, and Support Systems. I also have Sam Wolstensholme in to discuss an upcoming project from Communify that seeks to improve support and safe spaces for people experiencing domestic violence, psychological distress, or just in need of a friendly face to talk to.
On this episode of coaches chat Kelly and Steve discuss training plateau's:
- why they may occur
- external factors
- communication as a key factor
In this episode of coaches chat, Steven Day sits down with GUEST coach Shania Radke and talks all things nutrition and performance nutrition.
In this weeks episode, coaches Kelly and Steve discuss the current powerlifting climate in Australia and where we're heading as a community.
In this episode of Coaches Chat, Steve and Kelly answer the following questions from their followers:
1. How to know is an athlete is progressing enough?
2. When to use:
RPE % drop,
% max then RPE backoffs,
Straight sets
3. Asymmetry issues with ribs and pelvis
Steve and Kelly chat out injuries in powerlifting and cover
- Why does injury in a sport such as powerlifting occur
- Managing external factors
- Managing training variables (frequency, intensity & volume)
- Ways to train around and with injuries to keep progressing
Steve and Kelly talk all things peaking and tapering
1. Why traditional peaking styles may not work for some lifters
2. Different styles of peaking for lifters based on size and gender
3. Adding and subtracting volume during a peak
3. Dropping their keys to peaking and tapering lifters
Steve and Kelly chat about mindset and training, covering the following topics:
- Dealing with good and bad days
- Dealing with failure
- Top set nerves
- Performance anxiety
Steve and Kelly chat through:
- How to use % and RPE simultaneously
- Gaining momentum through blocks of training
- Transitioning from one block to the next
Steve & Kelly discuss structuring a block using primary, secondary and tertiary days, when and why do we adjust these training days, and length of time appropriate for accessory exercises.
Steve and Kelly chat with online powerlifting and nutrition coach Kedric. Kedric has recently started his own brand - Reformance Training. The guys chat about their coaching values and philosophies, programming, dealing with different types of clients and nutrition.
Steve and Kelly cover ways a coach can progress a lifter using RPE, finding out a lifters ideal block length & how to program lift frequency.
Great listen for anyone wanting to learn more about programming!
On this episode Kelly Mann and Steven Day speak with JJ about coaching, programming and models.
Kelly Mann talks with Steven Day about his time in Powerlifting, his accomplishments and what he's learned thus far.
Performotion Podcast with Kelly Mann, Steven Day and David Hoffman who discuss all things specificity and variability in Powerlifting.