On our very special 100th Episode, we take a deeper look into how we can feel more confident when stepping on the platform. Feeling confident heading into a meet is crucial for a powerlifter to perform well, and today we discuss strategies previous guests shared with us over the years that can boost your confidence on the big day.

Listen as we go over:

• Proper Preparation: how are you preparing physically and mentally?
• Setting Realistic Goals: 1k total?
• Visualization: what do you see yourself doing on the platform?
• Positive Self-Talk: how are you hyping yourself up?
• Process Oriented: are you fixated on outcomes or comparing yourself to others?
• Supportive Homies: who is your support system?
• Managing Anxiety and staying relaxed: do you know how to curb your shit?
• Getting Reps in: experience matters
• Celebrating Small wins: are you recognizing the progress or only looking at the outcome?
• Enjoying the Experience: are you embracing the challenge?

Featured Guest/People/Info Mentioned:

• Stacy “Bama” Burr @bamaburr
• Susan Salazar @supers2o
• Roger Kitchen Jr. @roger_kitchen_jr/

• Looking for Nutrition or Powerlifting training? Visit: www.core256.com/online

LISTEN HERE on all major podcasts!

If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow!

Want to support the show? Pick some apparel here! Snap a pic and tag us in it, and we’ll feature you on our social media channels!

This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find

Developing the skill to perform consistenly well in a meet is not something that comes easy. Just like each kilo earned, performing under pressure is a skill that is developed over time with reps and sets.

Today, NCAA Mental Skills Coach and owner of Power Mental Performance Coaching Roger Kitchen Jr. discuss the ways he helps lifters understand how their mind influences performance and where it can aid lifters in improving training efficiency and focus.

Listen as we go over:

• How to calm nerves before a meet
• What you can control vs what you cant
• Why you’re probably focusing on the wrong things
• Managing anxiety and how we can breathe is an often underrated tool

Featured Guest/People/Info Mentioned:

• Roger Kitchen Jr. @roger_kitchen_jr/
• Power Mental Performance https://www.powermentalperformance.com/

• Looking for Nutrition or Powerlifting training? Visit: www.core256.com/online

LISTEN HERE on all major podcasts!

If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow!

Want to support the show? Pick some apparel here! Snap a pic and tag us in it, and we’ll feature you on our social media channels!

This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find

At some point in your powerlifting training, you are more than likely going to deal with back pain. Some of the older ways of treating your back pain not only might make it longer for you to heal but also might be making it worse.

Today I sit with Physical Therapist Dr. Kaytlyn Wells to discuss why we start having back pain during training and what we can do about it.

Listen as we go over:

• Back pain signs and symptoms
• What are some reasons we have back pain
• What can help and what might make it worse
• Things to keep in mind (referred pain, “weak core”, and “tight hamstrings”
• Exercises that can help: Banded Hip Mobility, Nerve glides, Pallof Press, Suitcase Carries, Glute Bridge, Glute Ham Developer

Featured Guest/People/Info Mentioned:

• Dr. Kaytlyn Wells @beyond.recoveryphysicaltherapy
• Beyond Recovery Physical Therapy https://www.beyondrecoverypt.com/

• Looking for Nutrition or Powerlifting training? Visit: www.core256.com/online

LISTEN HERE on all major podcasts!

If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow!

Want to support the show? Pick some apparel here! Snap a pic and tag us in it, and we’ll feature you on our social media channels!

This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.