The Coaching Formula

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A PT from Newcastle, relocated to Sydney aiming to educate as many people as possible about the trut

10/11/2026

Prep can be difficult, like extremely difficult.

Especially when it comes to training and trying to maintain strength.
Generally once strength goes, then the likelihood of loss of muscle tissue is increased.

However if you manage things correctly, you can try and minimize the strength losses for as long as possible or even throughout the whole prep, to help maintain that tissue built in the offseason.

09/11/2026

A lagging muscle group will stay lagging if you don’t address it correctly.

I see too often people just adding a bunch of volume to a program trying to bring up everything at once. This can be effective, if it is needed.

However, everyone is an individual and needs a program based of what is needed for that individual at that time.

This post is purely from a program design perspective.
Other considerations also need to be addressed, such as movement analysis, injuries etc.

08/11/2026

Weekly wrap up 🌯

V good week!

Getting back into some real good habits I haven’t done in a long time and it’s a good feeling!

Lifemaxxing.

06/11/2026

Your environment will influence things sooo much in your life.

Now it’s not always just easy to change the environment, but sometimes the small things that are in your control that you can change, can help 🤌🏻

05/11/2026

Something I drill into everyone of my clients, especially when they are getting closer to stage.

Aiming to maintain performance, safety and muscle tissue is such a big focus from a training perspective closing in on comp 👊🏻

04/11/2026

Why not both 🤷🏼‍♂️

Why not lift heavy with good form? 🤌🏻

Now everyone’s ‘heavy’ is different. But there is nothing nicer than seeing someone in the gym with clean form, but still trying to lift heavy with great intensity.

Stick to a movement for long enough and over time it should get ‘heavy’ or heavier if you’re doing things correctly ✅

03/11/2026

Prep can look pretty from the outside looking in. But you want to be in a good position before you’re ready to actually start a prep.

That’s why whenever I’m asked how long should a prep be…. My response ‘the longer the better’. As this just doesn’t mean the dieting phase or the actual ‘prep’.
I’m talking the months before that. Whether that means you spending time in a build phase, as more muscle is needed. Or you just need to be living the lifestyle for a certain period of time before you start the prep.
Or just get yourself in a good and healthy position before you begin a prep.

Everyone is different and every situation is different, but the above is a pretty good summary of where you want things to be before you start a prep ☑️☑️

02/11/2026

Being able to see and predict things before they happen as a coach isn’t magic (although some coaches like to flex hard like it is 😂)

Through experience and gathering a sh*tload of data, you should be able to start to see trends with clients and this across a number of clients.

This can save you a lot of ‘guesswork’ and time wondering why things may not be working or why a client may not be responding like they are.

One of the many reasons why I love my data, as it talks to me and I listen 🗣️👂🏻
Therefore can predict plateaus before they happen ✅

01/11/2026

How I be running into next week

Fast as fu(kkkkk boyyyyy 🏃🏽‍♂️

Weekly recap + missed a few pics. Hopefully Julia Tran will do better next week with the pics 😂❤️

Address

Oxford Street
Sydney, NSW
2022

Telephone

+61411672850

Website

https://linktr.ee/theliamchenformula

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