MD Strength

🎙️Introducing our new podcast - REDEFINE STRENGTH 🎙️

This has been a long time coming and we are so excited to share this with you.

🔥 Episode 1 is out now! 🔥

🔗 Click on the link in our profile OR search us up on Spotify, Apple Podcast or YouTube! 🔗

WHO ARE WE

We provide the highest level of coaching for drug-free powerlifters. Combining this with the best team training environment and the highest quality of equipment, you have a recipe that will ensure you a hive success on and off the platform.

OUR VALUES

Strength Over Weakness

Discipline Over Motivation

Principles Over Methods

Fulfilment Over Happiness

MD Powerlifting Performance Squad We provide the highest level of coaching for drug-free powerlifters. Combining this with the best team training environment and the highest quality of equipm...

***ATTENTION ALL LIFTERS***

We are currently looking for 6 more lifters to join our amazing team.

All members will receive:

✅ Custom programming

✅ Individual Nutrition plan

✅ Meet Day Coaching

✅ Face to Face coaching every session you train

The squad trains together at the following times:

Monday 6:00-9:30pm
Tuesday 6:00-9:30pm
Wednesday 6:00-9:30pm
Friday 6:00-9:30pm
Saturday 10:30am-1:30pm

With most member hitting a 3 or 4 day split, with the ability to train 5 days if required.

If this sounds like something you are interested in follow the link in bio to apply.

***CONSIDERATIONS FOR NOVICE POWERLIFTERS***

As a novice, any program will make you stronger, but that doesn't mean it is the best program for your long term development.

Learn and improve technical proficiency in squat, bench press and deadlift. As well as improving lifting IQ in being able to perform basic movement patterns.

Surround yourself in the right environment for you. Enjoy what you are doing and learn to become a student of the sport.

Improve overall GPP, making improvements to body composition and also improving aerobic capacity for general health.

Do not try to lose or gain more than 5-10% of your total body weight in a single weight loss or weight gain phase.

Weight gain or weight loss phases should be followed by a maintenance phase.

If you are competing in your first competition do not worry about making a weight class. Fuel your body for performance and enjoy the training process.

Manage volume and intensity, less is more when starting.

To read full blog hit link in bio.

I just finished my latest blog and thought some of you may find it useful. It is aimed towards powerlifters but there are some takeaways for everyone wanting to improve strength and change body composition. It is quite lengthy so I will pop the key takeaways below.
If you have any questions pop them in the comments section or feel free to DM me.

KEY TAKEAWAYS;
As a novice, any program will make you stronger, but that doesn't mean it is the best program for your long term development.
Learn and improve technical proficiency in squat, bench press and deadlift. As well as improving lifting IQ in being able to perform basic movement patterns.
Surround yourself in the right environment for you. Enjoy what you are doing and learn to become a student of the sport.
Improve overall GPP, making improvements to body composition and also improving aerobic capacity for general health.
Do not try to lose or gain more than 5-10% of your total body weight in a single weight loss or weight gain phase.
Weight gain or weight loss phases should be followed by a maintenance phase.
If you are competing in your first competition do not worry about making a weight class. Fuel your body for performance and enjoy the training process.
Manage volume and intensity, less is more when starting.

https://www.mdstrength.com.au/blog/considerations-for-novice-powerlifters

Considerations For Novice Powerlifters We delve into a range of topics to help novice powerlifters. Training vs exercise, nutrition for powerlifters, development of technical proficiency and general physical preparedness and much more. So what makes you a novice? Lifters that are still able to make progress weekly or fortnightly.

A HUGE CONGRATULATIONS to and who competed at the Open 2 competition yesterday.

I am immensely proud of how they have trained and committed to their training leading up to comp day which clearly showed through their achievements on the platform.

In particular, made her comp debut yesterday and even though she was nervous, she managed to hit all 9 lifts and also snagged bronze 🥉 to boot!

returned to the platform after a 2 year hiatus during covid and managed to hit whopping PBs as well as gold 🥇and best overall female lifter 🏆.

I’ll be sharing their lifts in separate posts this week, but regardless of how they went, both showed immense courage, determination and genuine camaraderie not just for each other but for all other competitors in their flight.

A HUGE SHOUTOUT to the for being a fantastic cheer squad, filming the day and overall support and hype!

And lastly, thank you as well to and for running a fantastic meet, to all the spotters, referees, and behind the scenes tech people who volunteered their entire day. And of course to all the lifters who hit fantastic numbers on the platform and helped create a fun and supportive competitive atmosphere!

Can’t wait to see everyone in the next comp!

***HOW TO GET STRONG***⁠
⁠
Strength can be defined as the ability of your body's neuromuscular system to produce force against an external resistance.⁠
⁠
IMPROVE SKILL ⁠
⁠
First and foremost, strength is specific and should be treated as a skill. Strong at what? Someone may be considered to have strong legs as they leg press 500kg, but struggle to to squat 100kg because they are not familiar with the movement. This does not mean they all of a sudden have weak legs, but rather they are less familiar with the squatting movement pattern. If desired, they can become stronger at squatting by practicing the movement and becoming more proficient.⁠
⁠
NEUROMUSCULAR ADAPTATIONS⁠
⁠
Your nervous systems ability to recruit as much muscle as possible to perform a movement. Improvement to this require you to lift heavier loads with fewer repetitions. Your muscle contractions will become more forceful and efficient. This allows our existing muscle mass to be utilised to its fullest potential. ⁠
⁠
GAIN MORE MUSCLE ⁠
⁠
The more lean muscle tissue you have the greater your potential to produce more force is. When combined with skill specific training and neuromuscular efficiency you have the recipe for generating greater amounts of force against external resistances.⁠
⁠
⁠
⁠

*** INTRODUCING DAN ***⁠
⁠
Dan is a qualified physiotherapist and currently works in a hospital setting as well as a strength coach with MD Strength. He specialises in training clients who may have had previous injuries or are concerned with current issues. Taking a more athlete focused approach, Dan is a huge believer in empowering you by focusing on what you can do, rather than simply focusing on your injury and restricting movement. ⁠
⁠
Dan started off as a state level swimmer and began training with Mark as part of the strength and conditioning program. He continued strength training after he stopped swimming and has become a proficient lifter in his own right.⁠
⁠
Being a physiotherapist who lifts, he has an intimate understanding of the benefits of strength training and combines his experience and knowledge to provide the best service for his clients.⁠
⁠
If you would like to work with Dan hit the link below to find out more info.

https://www.mdstrength.com.au/1-On-1-Coaching

*** MALE STRENGTH STANDARDS ***⁠
⁠
Guys? How does your performance stack up against my strength standards?

*** INTRODUCING TAMIE ***⁠
⁠
Tamie started out as a hip-hop dancer before deciding to pursue her dream of stepping into the boxing ring for the first time. It was during this time that she met Mark and employed his strength & conditioning services to compliment her boxing training. ⁠
⁠
After seeing how a structured strength program could improve her performance, she decided to focus her efforts on lifting. Tamie now trains solely for the purpose of increasing the weight on the bar and competes with the Australian Powerlifting Union. ⁠
⁠
Tamie has completed her Certificate III + IV in Fitness and after being mentored by Head Coach, Mark Derrick, has been handpicked to join the MD Strength team as a coach. She has a comprehensive understanding of both the theoretical and practical aspects of strength training and specialises in coaching clients with limited lifting experience. She is the perfect fit for anyone who is keen to start strength training but is unsure where to start.⁠
⁠
Tamie is also proficient in both English and Chinese, having been born in Nanjing, China, and is able to provide services for those from Chinese speaking backgrounds. ⁠
⁠
If you would like to work with Tamie, hit the link below to find out more info.

https://www.mdstrength.com.au/1-On-1-Coaching

*** INTRODUCING MY NEW ONLINE TRAINING APP & COACHING PLATFORM! ***

I am really excited to finally launch my online training app & coaching platform.

When you sign up you will gain access to all my current programs and any new programs I create. This is much more than another training app. You will also get access to my discord community which will allow you to ask any training and nutrition related questions or receive form checks for lifting videos you post.

Whether your goal is to get strong or achieve a more ideal body composition, I have a program for you.

If you would like to find out more just follow the link below.

https://mdstrength.programs.app/

*** WHAT IS POWERLIFTING? ***⁠
⁠
Powerlifting is a sport where the goal is to lift as much weight as possible for 1 repetition across 3 lifts. The Squat, Bench Press & Deadlift.⁠
⁠
In competition, you get a total of 9 attempts comprising of 3 attempts for each lift. Your highest successful attempt is then counted towards your overall total.⁠
⁠
Your total is made up of your heaviest successful attempts across each of the 3 lifts.⁠
⁠
Although powerlifting is an individual sport. What makes it truly great is the amazing community.⁠
⁠
⁠
⁠

2021 has been another tough year with lockdowns after lockdowns. But despite it all, I’m so proud of the hard work, dedication and persistence that the has shown throughout it all, evident in their fantastic lifting at the end of the year, but more so with the camaraderie and friendship that has formed and is sure to last.

After sharing the celebrations of the achievements from members of the , I suppose I also have to share mine too. Because, without the squad, I wouldn’t have been able to achieve the total I did, let alone get the 300kg deadlift I’ve been striving towards, or best Lee-Ann’s GL points. 😝

My best lifts:

🏅 Squat - 260kg
🏅 Bench Press - 170kg
🏅 Deadlift - 300kg
🏅 Total - 730kg

Some exciting announcements for 2022 include the formation of the powerlifting squad. To be able to coach and train with everyone has been a massive game changer. It truly is a squad where everyone trains together, gets strong together and lifts everyone up.

Not only that, but I’ll soon be releasing my powerlifting programs and online coaching platform that I’m super excited to share with you. So make sure to keep your eyes peeled!

📸

🌟WELL DONE LEE-ANN!!!🌟⁠
⁠
Lee-Ann is one of the hardest workers on the squad. Working full time, she has managed to incorporate her training into her lifestyle to enable her to be competitive while enjoying the process. It is her persistence and her grit that makes her the backbone of the powerlifting squad. ⁠
⁠
Her best lifts:⁠
⁠
🏅 Squat - 142.5kg⁠
🏅 Bench Press - 90kg⁠
🏅 Deadlift - 185kg⁠
🏅 Total - 417.5kg⁠
⁠
One of her goals by the end of the year was to achieve a 400kg total, which she smashed with ease. ⁠
With comps resuming in 2022, we can’t wait to see what numbers she can hit to qualify for states and nationals. ⁠
⁠
📸 ⁠
⁠

The squad has 5 designated days of training each week. ⁠
⁠
Most members train with a 3 or 4 day split. ⁠
⁠
This enables a high degree of flexibility and carefully planned progression with each person’s program. ⁠

Are you interested in getting into powerlifting but don’t know where to start?

The starters pack is for you!

Take part in 4x90 minute 1 on 1 sessions with one of our experienced coaches.

Session 1 - Squat + accessory movements.
Session 2 - Bench Press + accessory
movements.
Session 3 - Deadlift + accessory movements.
Session 4 - Program walkthrough.

It’s the perfect boost to get you started and ready to join the powerlifting squad.

🎄Wishing everyone a Merry Christmas! 🎄

Hope you have a joyous time with family and friends.

See you all on the other side. 🍗🍖🥓🥩🥑🍅🍒🥦🍓🫐🥙🧆🌮🫔🥗🍲🫕🍱🥟🧁🥂🍾

🌟WELL DONE DAN!!!🌟

A quiet achiever, wise beyond his years, has one of the most unassuming personalities you will meet. Dan is both a coach at and also works as a physio, and as such worked tirelessly during lockdowns as an allied health professional in the hospital system. Even though his training took a backseat, he managed to PB his squat and equal PB his deadlift on the weekend.

His best lifts:

🏅 Squat - 195kg
🏅 Bench Press - 120kg
🏅 Deadlift - 220kg
🏅 Total - 535kg

The funny thing is, he still has no idea how strong we all know he can be. Even if he does pull sumo. 😝

He’s only scratched the surface and the best is yet to come.

📸

🌟WELL DONE ERIC!!!🌟

has one of the busiest work schedules I know of, sometimes burning through the early hours of the morning. Despite all of this, he has proven that no matter how busy you are, you can always find the time to commit to your training in order to make progress and get stronger.

Which is exactly what he’s done.

His best lifts this weekend:

🏅 Squat - 165kg
🏅 Bench Press - 100kg
🏅 Deadlift - 215kg
🏅 Total - 480kg

And to top it off, he even went 9 for 9. 👏

Excited to see what the future holds (once he gets a new belt 😝).

📸

🌟WELL DONE LEIGH!!!🌟

has been training with for just over a year now. His goals were mainly weight loss for health reasons. However, he soon caught the powerlifting bug and his focus and mindset changed from general weight loss to strength and performance. Safe to say, his weight quickly started falling off and he clearly got stronger.

⬇️ Fat loss - over 30kg to date and counting
⬆️ Muscle gain - over 10 kg
⬇️ Overall weight loss on the scale - over 20kg
⬆️ Strength gain - well, his lifts on the weekend clearly speak for itself.

His best lifts:

🏅 Squat - 225kg
🏅 Bench Press - 95kg
🏅 Deadlift - 220kg
🏅 Total - 540kg

Well done on a fantastic effort this weekend with huge improvements on all three lifts, including his poverty bench. Don’t worry, we’ll work on that one. Or else you know what would say. 😜

First official comp coming soon in Feb 2022! Let’s go!!

🌟WELL DONE TAMIE!!!🌟

So proud of how far has grown over the past 2 years. She originally started strength and conditioning to support her boxing training and has fought in the challenge. However, over the last 6 months, she’s dedicated her attention and time to powerlifting and is now a coach in her own right, hand picked as part of the staff.

She has proven to be a huge asset and valued team member of the powerlifting squad with her warm and infectious smile mixed with her tenacious dedication towards her training.

Her best lifts:

🏅 Squat - 92.5kg
🏅 Bench Press - 62.5kg
🏅 Deadlift - 105kg
🏅 Total - 260kg

No doubt there is more to come from this pocket rocket, with her first comp coming up in 2022! Can’t wait!

📸

🌟WELL DONE JOYCE!!!🌟

Joyce () has been training consistently with coach for the last 6 weeks. Having done very little training with a barbell before, she achieved some great results on the weekend. Not to mention lifting with great form and making everything look smooth as butter.

Her best lifts:

🏅 Squat - 72.5kg
🏅 Bench Press - 30kg
🏅 Deadlift - 80kg
🏅 Total - 182.5kg

Well done Joyce on a fantastic effort and also a massive shout out to her coach,

If you are interested in barbell training but have no previous experience or are not sure where to start, is the perfect coach to introduce you to lifting.

Get in touch with to book in with

📸

What a fantastic day of lifting yesterday for our end of year max out!

I am super proud of everyone’s efforts both on and off the platform. Not just with everyone’s tenacity and commitment to try their best and the fact that everyone hit PBs for individual lifts and totals, but also for the level of support and general camaraderie off the platform; spotting, cueing, weight loading, filming, cheering, screaming and all out hype for each other.

We are small team, but the level of support and growth that has been shown over the last 20 months of uncertainty has been truly amazing.

Out of the 7 who lifted we achieved 56 out of 63 attempts, which is an amazing achievement as a team!

For some, this was their first time competing in a mock powerlifting meet. I can’t wait to share everyone’s achievements and results over the coming days.

Let the gains begin! Bring on 2022 💪💪💪

***CALLING ALL ASPIRING MELBOURNE POWERLIFTERS*** 🏋️‍♀️🏋️🏋️‍♂️

You’d be silly to ignore this great opportunity to train with a team, compete with a team and get strong AF! 🔥🔥🔥

It has your name written all over it, and you know it! 💪💪💪

Application form in my bio above 👆

💪