Building Nick’s 200kg Deadlift

Last week BJJ Athlete Nick repped out his old deadlift 1RM of 200kg for three reps. In this article I will outline the methods we used to build Nick’s deadlift. Programming for serious combat athletes like Nick can be tricky as they have many physically demanding and long skills training sessions each week. This must... Read More


After a 13 month lay-off from competition I returned to the powerlifting platform on November 7. It was a good day of lifting in front of a vocal crowd. I weighed in my lightest competition weight ever of 81.15kg. I equaled my competition PB squat of 190kg, which was a nice suprise as the biggest... Read More

Considerations for Using Bands and Chains

BJJ athlete Nick benching with chains for improved power output. Nick’s next comp is approaching so this last training cycle utilized a chain bench as his horizontal push exercise for the development of explosive pushing power Bands and chains can be useful for increasing your power output- think of this as your ability to generate... Read More

Strength Training for Youths

A paper was published in 2012 called the “Youth Physical Development model”, and it is at aimed at providing a logical and evidence based approach to developing physical performance in young athletes. Its no surprise that it recommends muscular strength should be a priority at all stages of development for both males and females due... Read More

Strength Shed Program: Volume 1 Ebook released!

Its here! Sign up below to our newsletter and receive our Strength Shed Programs: Volume 1 Ebook. Contains 3 highly effective programs! Sign up for our newsletter to instantly recieve our Strength Shed Programs:  Volume 1 Ebook Contains three highly effective programs written for BJJ, Powerlifting and Mountain Biking athletes Name: Email: We respect your... Read More

New Squat PB for Coach Nick

Went into the gym today feeling pretty good. As I went through my warm up sets I knew a PB was coming, the warm up sets felt light and moved fast. The end result was a 170kg x 4 high bar squat followed by 3 x 4 at 165kg.

Early Morning Warm Up

The warm up is a vital part of a training session. It serves to minimize your injury risk and allows you to extract the most benefits from your session by improving your outputs and technique. It is also the perfect time to address any imbalances or deficiencies you have which may be hindering your progress... Read More