Empirical Strength Systems

02/11/2021

1-Week at a time, 1 block at a time… 📈

It’s easy to become frustrated with a perceived lack of progress within training if all you care about is your 1RM’s and how you perform in competition.

Take each training week within a given training block in isolation.
Aim to beat the performance from the previous week if possible, but really just aim to execute every exercise to the best of your ability and at the intended intensity.

Once you’ve stacked a whole block of positive weeks together, the process starts again.

Go into Week 1 with no expectations.
Then use your performance in week 1 to set your targets the following week and so on…

Focus on the short term and these small progressions and the long term goals take care of themselves. 🙏🏼

26/10/2021

SHOULD I GO UP A WEIGHT CLASS?

This is a question almost every Powerlifter will ask themselves at some point during their career, and is a leap that can be difficult to make.

It’s easy to see that lifters get attached to or identify to a particular weight class, which can be hard to step away from. Alongside the worries of not being as competitive in the next class up.

I competed at 74kg for 4 years, always sitting at the top end of the class (or slightly over). Never going 9/9, always having to acute weight cut in some capacity, and managing injuries. Something I was willing to do to be competitive at a national level.

I started moving up to 83kg this time last year, and have loved the whole process of making personal progress and having the ability to hit PB’s in training more regularly again.
The results speak for themselves having added almost 10% to my total from my mock meet last October. I also haven’t missed a lift at 83kg despite competing at the biggest competition there is in IPF worlds and at an incredibly competitive British championships.

I can safely say that this move has rejuvenated my mindset and passion for the sport.

In my opinion for the vast majority, weight classes should not even be considered. Focusing on getting stronger, enjoying your lifting and weighing whatever you weigh is your best bet to have the most positive experience you can.
But for those who are at the top end of the sport and are finding themselves battered and beaten up, putting your enjoyment over a plastic trophy is well worth it…

19/10/2021

“Practice as you play”…

This phrase often comes up in team sports, encouraging athletes to approach training with the same mindset as they would a match.

Within strength sports I think it best relates to how we technically execute in training and the environment we’re training in…

Am I lifting to a competition standard?
Is the equipment I’m using comparable to that in competition?
Am I resting too long between sets?
Etc…

Are all questions that we should be asking of ourselves and the athletes we work with to ensure we have the best opportunity to succeed on the day that counts.

Because frankly no one cares if you pulled 10kg more with straps 2-weeks before your competition, when you drop your final deadlift on the day…🤷‍♂️

14/09/2021

How to mentally approach competition 🧠

Here are 5 tips on how to best prepare mentally for competition, to maximise your potential and allow you to enjoy the experience of the day itself.

1. Don’t expect to be perfect!
2. Enjoy yourself!
3. Concentrate on YOU!
4. Do the best you can, in THIS moment!
5. Remember you are well prepared!

Let us know how you mentally prepare for competition, and feel free to save or share to someone who’ll find this useful 🙏🏼.

13/09/2021

Meet Recap: .93 at the Novice Comp this Saturday 👏🏼

Brendan had a great performance at his first British Powerlifting competition, and first comp in over 2 years.

Squat: 192.5kg (7.5kg comp PB-previous best was in wraps)
Bench: 130kg (5kg PB)
Deadlift: 237.5kg (17.5kg PB)
Total: 560kg (32.5kg PB)

Brendan executed brilliantly making 8/9 attempts, looking forward to the next one mate 🙏🏼

26/08/2021

How to eat at a competition🍴

At every meet I’ve been to I’ve seen people make BIG mistakes with their nutrition. Which can make a big difference to your performance on the platform…

Here are 3 simple tips to apply on your next meet day, if you don’t already 🙌🏼

1. Stick with what you know
2. Don’t double dose your pre
3. Make it easy

Again let us know the biggest mistake you’ve made with your competition day nutrition, and feel free to save or share to someone who needs to hear it🙏🏼

23/08/2021

DON’T THINK, JUST DO…

With any task, the closer to our full capacity we are, the fewer points we can process and action successfully.

I see lifters all the time who over complicate things, by thinking of too many coaching cues whilst simultaneously performing a lift.

A good general rule would be to limit the number of cues or key points to focus on to 3 for loads below 70%1RM, 2 up to 85%1RM and 1 for 85%+…
With these lower loads you have more capacity to think and consider your technique and the areas you need to improve on. Whereas you don’t have this spare capacity with a PB on your back… 🧠

This means trusting your ability to execute the small details, which should all be automatic by the time you’re lifting heavier loads.

For example when I Squat I think “Power”, when I bench I think “solid”, when I deadlift I think “patience”.
These thoughts are all I need to execute well, with everything else taking care of itself 🙏🏼.

20/08/2021

How to prepare for your first competition:

With a lot of Empirical Strength Athletes competing for the first time over the coming months, it only seems right to share some of the tips I’ve been sharing with them.

Here are 5 tips for preparing as best as possible in the weeks leading up to your first meet 👍🏼

1. Read the rules!
2. Have the correct equipment
3. Train to competition standards
4. Don’t cut weight
5. Train using competition equipment

Let us know if there’s any you feel we’ve missed, and share if you find these useful! 🙏🏼

28/06/2021

Here's a short clip from my recent interview with , which I feel best describes my own relationship with goal setting and achievement...

Some takeaways:
1. Don't allow your self worth NOW to be defined by the fact you haven't achieved a goal you're striving towards...
2. Appreciate what you've already achieved, how far you've come and the growth you'll go through ON THE WAY to your next target...
3. IF YOU SUCCEED OR FAIL, you are no less or more of a person...

In this case upon achieving my goal I was satisfied for maybe 1 evening, and the only thing that changed was that I was now the proud owner of a plastic trophy 😂.
strength .strength

16/06/2021

Huge shout out to on his Squat progression

In the video above you’ll see Darren hitting 140kg for a Failed double back in December, followed by a Successful triple at 140kg from the end of his most recent training block, which looked like he had 2 more in the tank 👊🏼.

Darren’s consistency and hard work throughout the lockdowns and training outside most of the winter is no doubt the reason why after only being back in the gym for 8-weeks he’s already hitting lifetime PB’s.

Awesome work mate, looking forward to seeing what you can do this year!

&C

30/05/2021

29/05/2021

Base Gym X E.S.S Squat workshop is back on!

And there are still some spaces! 👀

This workshop will be relevant for lifters of all levels, Coaches who want to better understand human movement and program design, as well as the everyday gym goer who wants to understand the ins and outs of squat training...

Those who attend will take part in an interactive presentation, as well as practical sessions to implement and test new knowledge.

The workshop will be 2 hours long from 2pm to 4pm on the 12th of June. There are currently 12 spaces, some of which have been filled.

I will take you through:
-Biomechanical considerations (optimising technique)
-The “Powerlifting Squat” (technical rules and considerations for the everyday lifter)
-Practical session going through key squat variations (how these relate to different athletes/populations)
-Exercise selection (Organising squat training within a training program)
-Individual Squat assessment (Coaching others who take part, as well as 1 to 1 guidance)

Those who attend will also receive an Empirical Strength Apparel discount code aswell as the option to have early bird access to future Bench press & Deadlift Workshops in due course!

Book online on the .strength website (link in bio) 🙏🏼
strength .strength