Videos:

Pictures:

Programs:

  • Body Building programs (Coming Soon)
  • Local Meal Prep Services and Discounts (TBA)

Tips and Recommendations are intended as a guideline. Lifters should evaluate their individual performance, requirements, and needs when applying any tips and recommendations.

  • Find a coach
    • A coach is the single most important aspect to an enjoyable and successful meet competition; especially if it is your first one. A coach provides a wealth of knowledge, experience, and guidance to help you prepare for your meet, but also during the meet. Often overlooked, having someone walk you through the meet and to keep you on track with warming up, eating/drinking, etc. is an invaluable asset to have
    • For novice lifters competing in Strength Dominion, please email us at [email protected] if you would like FREE online coaching from one of our organizers or judges. Our federation believes in helping our lifters and we mean it.
  • Stick to your program
    • Going off program and hitting your one rep maxes and showing off to your instagram followers may get you likes, but puts you at risk. Be smart and think about the only time a one rep matters, which is on the platform.
  • Rest
    • Resting is a tool that many do not utilize. Your body needs rest in order to recover from your heavy training days and prepare for your next sessions. Program rest days like you would program your training days, they are equally important.
  • Deload
    • Similar to resting, many lifters skip a good deloading week or period. Deloading is simply not just cutting the weights down and continuing on with your usual program; deloading is an intentional time for a lifter to dial back aggression in favor of technique, posture, and mental toughness. The best use of a deload phase is to lower the weights significantly and work through your program with the intentionality of perfect execution.
  • Nutrition
    • Contrary to belief, powerlifters don’t have to always eat donuts and french fries. In a competition where weight matters (read about IPF GL points if you haven’t already), we recommend that you experiment with how to balance increasing your water and food intake with maintaining enough calories to perform the best you can. As always, there is a bell curve with eating too much or too little food, and gaining too much or losing too much weight. However, the one outlier to this is that a lifter cannot drink too much water. Unless you are damn near drinking 4-6+ gallons a day, proper hydration is critical to lifting heavy weights and cannot be overutilized.