🏋️ Powerlifting Coaching — Monthly

Squat • Bench • Deadlift — programmed for your goals, schedule, and equipment.

✅ What You Get Every Month

• 🗓️ A customized 4‑week powerlifting program designed around your goals, schedule, and available equipment.
• 🎥 Weekly video reviews of squat, bench, and deadlift—cues for bracing, bar path, setup, foot/leg drive, arch, and timing.
• 🔁 Weekly check‑ins to monitor training load, recovery, and readiness—adjustments as needed.
• 🏆 Meet‑prep support (if competing): peaking & taper, attempt selection, warm‑up timing, commands & rules, gear check, and weigh‑in strategy.
• 📲 Delivered in the WWLW App with training logs, PR tracking, and direct messaging.
• ✍️ Ongoing micro‑tweaks inside the block for travel, soreness, equipment changes, or life stuff.

🔥 Why This Works

Strength moves fastest when the plan fits your life, your technique gets sharper each week, and your coach adjusts the details in real time. This is the structure, feedback, and accountability most lifters are missing.

👌 Who It’s For

• First‑time competitors who want a confident, stress‑free meet day.
• Experienced lifters chasing a qualifying total or new PRs.
• Women who don’t plan to compete but want to train SBD with purpose and progression.
• Busy lifters who need a plan that adapts to real life without losing momentum.

🔑 How It Works

1. 📝 Enroll & intake — goals, schedule, equipment, injury history, and (if relevant) meet date.
2. 📊 Assessment — recent lifts or a simple test day to set loads and priorities.
3. 🏁 Build your block — I program your first 4‑week cycle with clear targets.
4. 🎥 Train & review — weekly video feedback; tweaks made as you go.
5. 🏆 Pre‑meet plan (optional) — taper, openers, warm‑ups, and attempt strategy.

Simple. Personal. Results‑driven.

👀 What You’ll Notice

• Clear direction every session—no second guessing.
• Lifts look better, feel smoother, and move heavier.
• Consistency becomes easier because support is built in.
• Progress you can measure—week to week and block to block.

💬 FAQs

🏁 I’m not competing—can I still do this?

Yes. Many lifters use this to master SBD, build strength, and hit gym PRs without stepping on the platform.

🎥 How do video reviews work?

Upload 3–6 clips each week in the app (squat/bench/deadlift). I’ll send cues and next steps to apply immediately.

🏋️ What equipment do I need?

A barbell, plates, and a rack/bench are ideal. If you’re limited, I’ll build around what you have.

📚 Can you help with rules and commands?

Absolutely—IPF rules, commands, weigh‑ins, attempt cards, warm‑up timing, and meet‑day flow.

Not sure if powerlifting is the right fit?

Prefer coaching with broader focus? Try Online Coaching — Monthly. Want just the plan without calls? Choose Online Programming.

🏆 Coach Rob

Founder of Women Who Lift Weights & Heavy Weights Barbell Club
IPF Masters World Champion · 3× Commonwealth Champion · 6× Team Canada Powerlifting Coach

For over two decades, I’ve helped thousands of women lift stronger, move better, and train smarter—on and off the platform.