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How to Calculate Macros to Improve Your Powerlifting Performance – Natalie Richards

Technique

23

Foot Position On Bench And How It Affects Leg Drive
Split Squat Guide
Squat: Top 5 Ways To Improve Your Center Of Mass
Deadlift Lockout Issues – Setup and Slack Management – Brad Couillard
Benching for the IPF Depth Rule
Troubleshooting High Frequency Bench Press
A New Approach to Bracing and Rooting
Step-By-Step Instruction Of My Deadlift Cueing
Technique Guide For The Most Important Accessories
WTF Is Good Technique?
The Guide To Self Unracking On Bench
Step-By-Step Instruction Of My Squat Cueing
Mastering The Sumo Deadlift
Do Imbalances In Your Lifts Matter?
When You Should Copy Others’ Technique
Mastering Your Bench Setup With “Wedging”
Troubleshooting Technique And Developing Movement Systems w/ Joe Stanek
How To Review Training Videos
Defining What Is Good Technique
Misconceptions Powerlifters Have About Accessory Work
How To Maximize Your Training If You Aren’t Built To Powerlift
More Muscle Leads To Better Technique | How To Address Weak Points
Using Movement Constraints To Fix Technique
Bench Technique
Squat Technique
Deadlift Technique

Programming

100

How To Adjust Programming To Break Through Plateaus
My Go To Splits for 3x and 4x Bench Press Frequency
The Guide to Back End Deloading – Part 2
CRAFT Method Minimalist Taper
Variable Top Sets: A Systematic Approach
The Guide To Back End Deloading – Part 1
Novelty in Training
What To Do If Your Secondary Day Feels Stronger
Categorizing Accessories
The Beltless Deadlift: The Golden Variation – Erik Hogan
My Go-To Training Splits/Microcycle Layouts
Anchor Points and Sensitivities – Part 2
The Coaching Toolkit
5 Programming Myths That Need To Die
Anchor Points and Sensitivities
Methods of Programming Back Off Sets – Part 3
What to Do Before Increasing Bench Frequency
Peaking Without Singles
Velocity Based Training Foundations and Applications
Methods of Programming Back Off Sets – Part 2
Methods of Programming Back Off Sets – Part 1
Principles of Tapering
Troubleshooting High Frequency Bench Press
Do You Need To Squat 3 Days Per Week?
How To Maximize Training On 3 Days A Week
Programming For High Frequency Bench Press
Programming Secondary Days Part 3: Deadlift
Variable Percentage Based Training – Part 3
Variable Percentage Based Training – Part 2
Steven Day Case Study Part 3: Meet Prep and Results
Variable Percentage Based Training – Part 1
Programming Strategies for Poorly Leveraged Deadlifters: Sumo Edition
Programming Secondary Days – Part 2: Bench Press
Programming Secondary Days Part 1: Concept + Squat
How To Utilize Bigger Jumps On Meet Day
Accessory Work Programming Strategies
Live Podcast: Programming with Marcellus Williams and Brad Couillard
Steven Day Case Study Part 2: Finding Optimal Programming After Injury
Programming Accessory Work To Complement The Main Lifts
Minimalist Programming Tips
When Cueing Doesn’t Work: Steven Day Case Study – Part 1
Longevity for the Young Powerlifter
The “Off-Season”
Programming Considerations For The Injured Powerlifter – Derek Akunne
Do What Makes You Stronger
Case Study: Natalie Richards – Onboarding Through Worlds
Bench Frequency Explained
Variations: Stepping Stone or Mainstay?
Programming Differences for Lightweight vs Heavyweight Lifters
Peaking Strategies For Powerlifting – Part 3
How To Utilize Multiple Top Sets On Your Primary Days
Peaking Strategies For Powerlifting: Part 2 – The 3 Peaking Methods And Factors That Determine How To Peak
Designing an Intro Block Part 3
Finding Rate of Exposure for the Competition Lifts within a Training Week
Peaking Strategies For Powerlifting Part 1
Designing An Intro Block Part 2
How To Taper
How To Program “Fatigue” Singles
Tempo Bench Press: The Most Impactful Movement Constraint Variation
How To Wave Load
Reset Reps On Deadlift: When And Why To Use Them
Ascending Sets, Squat Frequency, And Programming For Overshooters
How To Plan Weekly Top Set Progression
Controlling The Rate Of Progression
Programming Heavy Singles: The Complete Guide
The Effect Of Distance Traveled On Programming
How To Program Variations
How To Program A Deload Week
Developing A Weekly Training Split
Programming Series Part 3: Optimizing The Program Based On Lifter Psychology
Programming Series Part 2: Absolute/Relative Intensity Progression
Programming Series Part 1: Volume Manipulation And Progression
Volume VS Intensity For Novice/Intermediate/Advanced Lifters
10 Ways To Utilize RPE In Powerlifting Programs
The Best Hypertrophy Movements | How Long To Try Program Changes | When To Change Exercise Selection
The Most Overrated VS Underrated Accessories
Determining Top Set Ranges & Why Big Jumps Work
How To Make Your Training More Consistent & Predictable
Important Points To Consider When Coaching Female Lifters
How To Approach Comp Specificity In Powerlifting
Misconceptions Powerlifters Have About Accessory Work
How To Program The Close Grip Bench Press
How To Maximize Your Training If You Aren’t Built To Powerlift
Working Around Injuries | Singles Year Round | Rep Range Psychology
Why It’s Okay To & When You Should Rerun A Successful Training Block
General Rules For Programming Your Accessory Lifts
Designing An Intro Block (Part 1)
How To Program Accessories
Programming For Low Frequency Bench Press
Creating Predictability In A Dynamic RPE System
The BIG Problems With Variation Movements & Accessory Work
RPE Vs RIR: The Difference And How To Use Both Effectively
Why RPE Only Programming Is NOT Very Effective
Programming For Low Volume Deadlifters
The Squat: Programming for Different Leverages
Block Periodization: An Updated Approach
How Submax Should Training Be?
Programming Your First Block
How To Control Which Days Feel Strongest
Using Movement Constraints To Fix Technique

Meet Day

12

Different Ways to Cut for Competition
How To Evaluate Meet Performance
How To “Gut Cut” For A 2-Hour Weigh In
Bouncing Back After A Poor Meet Performance
Peaking Strategies For Powerlifting Part 1
Top 5 Gameday Strategies/Rules You Might Not Know About
Athlete Checklist for a Successful Meet
How to Set Up Athlete For a Successful Meet
Powerlifting America Nationals Team CRAFTSMANSHIP Full Recap
How To Utilize Bigger Jumps On Meet Day
Live Podcast: Gameday Handling with Steve DeNovi and Matt Gary
Gameday Scouting: The Complete Guide

Case Studies

8

Steven Day Case Study Part 3: Meet Prep and Results
Meet Directing – Part 2: Local Meet Case Study
Steven Day Case Study Part 2: Finding Optimal Programming After Injury
When Cueing Doesn’t Work: Steven Day Case Study – Part 1
Angelo Fortino Case Study – John Song
Case Study: Natalie Richards – Onboarding Through Worlds
110kg Elite Powerlifter Case Study
A Case Study for the Female Powerlifter (Naji)

Podcast

28

Episode 1
Episode 2 – Static VS Progressive RPE with Mike Tuchscherer
Episode 3 – Lifter Case Studies, Deadlift Programming, and Competition Frequency
Episode 4 – Singles, Foundations of Technique, and Westside
Episode 5 – Cutting/Bulking, 3rd Squat Days, And Coaching Untested Lifters
Episode 6 – Squat vs Deadlift Interference, Primary Day Placement, and Accessory Work Rep Ranges
Episode 7 – Dealing With Injuries, Warmup Room Etiquette, and “Off-Season” Training Structure
Episode 23 – 2024 Year In Review: Biggest Things We Learned And Goals for 2025
Episode 22 – Load Capping Progression, Are Front Delts Underrated? and Warming Up with Intentionality
Episode 21 – Things We Might Be Wrong About
Episode 20 – Rondel Hunte
Episode 19 – Jurins Kengamu and Christian Ayandokun
Episode 18 – 4 Days Benching is a Regression of 5-6 Days, Tapering for Bigger Primaries, How to Part Ways with an Athlete
Episode 17 – Low Frequency SBD and Long Term Development with Matt Holden
Episode 16 – Having A Training Skeleton, Nuance Matters, and Finding The Right Balance With Training
Episode 15 – Considerations With Coaching Untested Lifters w/ Stuart Locke
Episode 14 – Breakdown Of Our Coaching Structures
Episode 13 – High Rep Squatting, Athlete Development Overrated?, and Bringing Back % Based Programming
Live Podcast: Nutrition with Sean Noriega and Brian Minor
Live Podcast: Lifter Psychology with Matt Cronin and Sean Collins
Live Podcast: Gameday Handling with Steve DeNovi and Matt Gary
Live Podcast: Meet Directing with Marshall Powell and Mark Peltier
Live Podcast: Programming with Marcellus Williams and Brad Couillard
Episode 12 – Shorter vs Longer Blocks – Which Is Better? Can You Have Too Many Tools?
Episode 11 – Light Loads For Technique, When/How To Extend A Block, Best/Worst Data To Track
Episode 10 – Ways to Deload / Wave Load, Does One Coach VS Another Matter? and Weekly VS Full Block Writing
Episode 9 – Gym Habits, Preparing tor Big Meets, and Being the Coach the Athlete Needs
Episode 8 – How To Build A Powerlifting Coaching Business

Pain and Rehab

10

Working Around Chronic Pain
Working Around Injuries | Singles Year Round | Rep Range Psychology
How I Rehabbed My Back After Injury | Important Recovery Methods
Why Powerlifters Should STOP Static Stretching
Creating a Framework Between A Rehab Professional And Powerliftng Coach – Devraj Roy and Ryan Nolan
Steven Day Case Study Part 3: Meet Prep and Results
Steven Day Case Study Part 2: Finding Optimal Programming After Injury
When Cueing Doesn’t Work: Steven Day Case Study – Part 1
Angelo Fortino Case Study – John Song
Programming Considerations For The Injured Powerlifter – Derek Akunne

Nutrition

8

The Real Reason You’re A Hard Gainer & How To Work Around It
5 Effective Tips To Maintain/Build Strength While Cutting
How To “Gut Cut” For A 2-Hour Weigh In
How to Calculate Macros to Improve Your Powerlifting Performance – Natalie Richards
When And How To Properly Move Up A Weight Class
A Basic Guide to Supplements – Kevin Papa
Live Podcast: Nutrition with Sean Noriega and Brian Minor
Considerations for the Plant Based Athlete

Equipment

6

Knee Sleeves Comparison: A7 Rigor Mortis | Inzer ErgoPro | Iron Rebel PR
The Best Flat Shoes For Lifting
The Best Powerlifting Shoe: An In Depth & Honest Review Of Avancus
The BEST Knee Sleeves In Powerlifting
Powerlifting Shoe Review | Avancus Apex 2.0 High Top Vs Stoic Barefoot Trainer
Home Gym Essentials + Accessories

Lifter Psychology

14

How To Coach A Client Or Yourself Through A Bad Training Session
Important Points To Consider When Coaching Female Lifters
Programming Series Part 3: Optimizing The Program Based On Lifter Psychology
How To Find A Powerlifting Coach
Bouncing Back After A Poor Meet Performance
Coach & Athlete Communication
Avoiding Burnout
Don’t Let One Bad Lift Ruin The Session
Live Podcast: Lifter Psychology with Matt Cronin and Sean Collins
Why Your Warm Ups Are Inefficient
Why Effort Matters More Than Recovery
Powerlifting & Self Awareness – Sean Collins
How To Maximize Coach & Client Collaboration
How to Train

Coaching

10

How To Review Training Videos
Coach & Athlete Communication
How to Make Content for Powerlifting Coaches
Athlete Onboarding
Saving Money on Taxes for Powerlifting Coaches
The Coaching Toolkit
Episode 15 – Considerations With Coaching Untested Lifters w/ Stuart Locke
Episode 14 – Breakdown Of Our Coaching Structures
How To Maximize Coach & Client Collaboration
Episode 8 – How To Build A Powerlifting Coaching Business

Meet Directing

3

Meet Directing – Part 2: Local Meet Case Study
Meet Directing – Part 1 – Marshall Powell
Live Podcast: Meet Directing with Marshall Powell and Mark Peltier

How to Calculate Macros to Improve Your Powerlifting Performance – Natalie Richards

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