Episode 10: Why Lifters Choke on Competition Day

Episode 10: Why Lifters Choke on Competition Day

This podcast episode features Coach Arian discussing how powerlifters can maximize their performance on competition day. He emphasizes that physical strength developed during training can be wasted without a detailed game plan covering specific warm-up times, attempt selections, and nutritional timing. Coach Arian also highlights the importance of a proper taper, suggesting athletes reduce training volume to approximately 50-60% for squats and bench, while cutting deadlift volume even further to dissipate fatigue. Coach Arian also provides guidance on weight management, advising lifters to avoid drastic last-minute cuts that might zap their strength. Finally, he advocates for using a dedicated handler to manage logistics, allowing the athlete to remain focused solely on execution. Through structured templates and strategic recovery, athletes can ensure their final results accurately reflect their hard work. https://thestrengthguys.com/coaching/ https://www.instagram.com/thestrengthguys https://www.instagram.com/coachariank/

Episode 9: Full Time vs Part Time Powerlifting Coaching w/ Urban Mur

Welcome to another episode of the TSG Podcast! In this episode, host Coach Arian Khamesi is joined by Coach Urban Mur to discuss the balancing act of juggling a professional career alongside powerlifting coaching. Coach Urban shares his unique background, transitioning from natural bodybuilding to becoming a pioneer for powerlifting in Slovenia and helping create the country's IPF affiliate. He also explains how his professional background as a physicist helps him structure programming and deeply analyze training data. The core of this episode dives into the pros and cons of being a part-time versus full-time powerlifting coach. Coach Urban explains how keeping a smaller roster of 10 to 15 clients while working full-time in academia helps him prevent burnout and allows him to keep highly detailed mental notes on each athlete's training needs. Conversely, Coach Arian discusses how full-time coaches managing 40 to 55 clients need highly structured workflows and athlete management systems to ensure consistent, high-quality communication without falling behind on programming. They also explore this dynamic from the athlete's perspective. A part-time coach may offer more focused attention and a coaching style driven purely by passion rather than income. However, the coaches warn that part-time coaches who are not heavily involved in the powerlifting community might struggle to stay up-to-date with rule changes and federation qualifications. To avoid these pitfalls, the coaches stress the importance of athletes doing thorough research when selecting a coach, advising them to interview multiple candidates and ask tough questions rather than just picking someone based on social media popularity. Finally, the coaches highlight the immense value of in-person meet-day coaching, noting how critical it is for a coach to be present from weigh-ins to warm-ups to better understand their athlete's mood and movement for attempt selections. The episode wraps up with Coach Urban discussing his upcoming plans, including competing as an athlete at the Classic Worlds in Lithuania and organizing the Junior European Championships in Slovenia later this year. https://thestrengthguys.com/coaching/ https://www.instagram.com/thestrengthguys https://www.instagram.com/urbanmur/ https://www.instagram.com/coachariank/

Episode 8: Online vs In-Person Powerlifting Coaching w/ Jaime Cortes

On this episode of the TSG Podcast, Coach Arian is joined by special guest, Coach Jaime, to break down the pros and cons of having an online powerlifting coach versus an in-person powerlifting coach. Whether you’re a seasoned coach or just starting out, there’s valuable insight here about the distinct advantages and challenges of each coaching style. Key Benefits of In-Person Coaching 1. **Enhanced Communication**: Being physically present allows for better communication. Coaches can demonstrate exercises, correct form, and provide immediate feedback. 2. **Personal Connection**: In-person interactions foster stronger relationships between coach and client, making it easier to motivate and inspire. 3. **Rehabilitation Support**: Jaime particularly enjoys helping clients with sports injuries. Being able to assess and assist clients in real-time enhances the recovery process. The Benefits of Online Coaching - **Flexibility**: Online coaching offers clients greater flexibility in scheduling and allows coaches to reach a broader audience. - **Diverse Learning Resources**: Coaches can utilize various digital tools and platforms to enhance the learning experience for clients. - **Broadening Horizons**: Jaime discusses how online coaching has allowed him to connect with clients beyond local boundaries, making fitness accessible to more people. The Future of Coaching Jaime believes that the future of coaching lies in a hybrid model that combines both in-person and online methods. Why a Hybrid Approach Works - **Meeting Diverse Needs**: Different clients have different needs and preferences, and a hybrid approach allows coaches to cater to each individual effectively. - **Adapting to Change**: As the fitness landscape continues to evolve, coaches must be adaptable and willing to learn new skills. About Jaime Cortes Jaime Cortes is a dedicated powerlifting coach with over 15 years of experience in the industry. He has transformed his life from being overweight to becoming a competitive powerlifter. With a background in sports science and a passion for helping others, Jaime now runs his own gym in Cadiz, Spain. His journey and expertise make him a credible voice in the fitness community. https://thestrengthguys.com/coaching-services/ https://www.instagram.com/thestrengthguys https://www.instagram.com/jaimecorher/ https://www.instagram.com/repbyrepcenter/

Episode 7: Are You Actually Getting Stronger? How to Track Progress Without Maxing Out

In this solo episode of the TSG podcast, host Arian reveals how powerlifters can accurately track their strength gains without the physical toll of constantly maxing out or waiting months for a competition to see if their program actually worked. He breaks down TSG's "test-retest method," a coaching system that uses indirect assessments like AMRAPs, RPE, velocity tracking, and volume PRs to safely gauge progress at the end of key training phases. By treating your training plan like a scientific hypothesis, you can continuously adjust your workload based on objective data. To prove how powerful this framework is, Arian shares an exclusive behind-the-scenes look at a real athlete whose squat strength suddenly started plummeting mid-program. Tune in to discover the exact adjustment Arian made to rescue their numbers and trigger a massive 35-kilo turnaround. TSG Coaching Mentorship [https://thestrengthguys.com/powerlifting-coach-education/] TSG Instagram [https://www.instagram.com/thestrengthguys]

Episode 6: Golden Microcycles vs. True Progression w/ Hendrik

How to Optimize Your Powerlifting Training: Insights from Coach Hendrik Discover key strategies for effective powerlifting training, including the golden microcycle and fatigue management. Essential insights for athletes and coaches alike. In the world of powerlifting, optimizing training is crucial for success. What does a well-structured training plan look like? In this episode, we’ll explore vital insights from powerlifting coach Hendrik, including the concept of the golden microcycle and effective fatigue management. With years of experience in coaching and competing, Hendrik shares practical advice that can help elevate your training. About Coach Hendrik Hendrik is a powerlifting coach from Germany with a rich history in the sport. Since 2019, he has been coaching athletes, leading them to national championships and world records. With a deep understanding of both the physical and psychological aspects of training, he is well-respected in the powerlifting community. Understanding the Golden Microcycle The golden microcycle refers to a meticulously structured week of training designed to maximize performance and recovery. - **Why This Matters**: This approach allows athletes to focus on their key lifts while ensuring they are adequately recovered for peak performance during primary sessions. - **How to Implement**: Identify your primary sessions in the week and arrange your training around optimizing recovery and performance for those days. For instance, if you have heavy squats scheduled, plan lighter sessions the days leading up to it. - **Common Mistake**: Many athletes focus solely on optimizing each week without considering the long-term effects of their training. This can lead to accumulated fatigue and potential overtraining. The Role of Fatigue Management in Training Fatigue management is an essential component of any successful powerlifting program. - **Understanding Fatigue**: Fatigue isn’t necessarily a negative aspect of training; it can indicate that the body is adapting to stress. However, too much fatigue can hinder performance. - **Finding the Balance**: The key is to determine what level of fatigue is productive and when it becomes counterproductive. Some athletes feel they must perform at their peak every session, which can lead to burnout. - **Practical Advice**: Coaches should monitor their athletes’ performances to identify when fatigue may be affecting their lifts. Developing an intuitive understanding of an athlete's condition can help in making necessary adjustments to their training plans. Setting Athletes Up for Success To ensure athletes perform their best, it’s essential to create a supportive training environment. - **Avoiding Pitfalls**: Athletes often make decisions in the heat of the moment, such as pushing for a PR during a session when they should stick to their plan. This can lead to injuries or setbacks. - **Creating a Structured Environment**: Encourage athletes to adhere to their training plans, even when tempted to push limits during casual sessions with friends. Setting clear goals and maintaining accountability can help mitigate these issues. - **Long-Term Planning**: Coaches should emphasize the importance of sustained progress over short-term gains. Training shouldn’t just focus on immediate performance but also on building a strong foundation for the future. Key Takeaways - The golden microcycle is a powerful tool for structuring training effectively. - Fatigue management plays a vital role in maintaining performance and preventing burnout. - Creating a supportive training environment is crucial for athlete success. --- https://thestrengthguys.com/coaching/ https://www.instagram.com/thestrengthguys https://www.instagram.com/hendrik_ksc/ https://www.instagram.com/coachariank/