Coach Oates

POOR RECOVERY ➡️ POOR RESULTS

These are often the most common signs of under recovery ❤️‍🩹

It’s very normal to not feel motivated or super excited to train before every training session 🏋🏽‍♀️

But, if you find yourself with low motivation, having more bad session than good, and you feel pretty beat up, it’s probably a sign to start looking at ways to improve your recovery 💯

If you find yourself feeling like this, give your body 2-3 days break, and focus on sleep, good nutrition and de-stressing the mind, then go again 🙌🏽

**ch

Question is though, what’s so funny 🤔😂

Most ridiculous answers win! Drop them in the comments below 🔥

**ch

⭐️ BRITISH CHAMPIONSHIPS 2024 ⭐️

Huge well done to at her first British weightlifting championships and securing the bronze medal 🥉

Sn**ch - 47
Clean & Jerk - 73 (PB)

This is just the start! 2025 were coming for you 🙌🏽

**ch

What a great down with Some of the guys from Team Optilift down for an awesome training day 🔥

Started the morning off with some counter movement jumps and isometric mid thigh pull testing on the force plates, before a great session of lifting 💯

Thank you to capturing the day, can’t wait to share the video from todays training day 🙌🏽

The training days are put on for just OPTILIFT athletes as a get together and a chance to train face to face!

If you want to join the team and take your Weightlifting to the next level, drop me a message and let’s chat!

**ch

❌ DONT FOLLOW THIS ❌

Do the opposite and you’ll be on to a winner 💯

✅Focus on technique, keep it light, get it right 🏋🏽‍♀️
✅Make warm ups and mobility specific to YOU 🫵🏼
✅Prioritise rest and recovery ❤️‍🩹
✅Eat well and drink plenty healthy 🍲 💦
✅Understand that visualition is your best friend 🙌🏽

Do this and your on to a winner 🔥

**ch

6 Years with Sherbet/ Sherbs/ Shalula/ Sharly/ Shan Bags/ Shrimpy/ Little one/ and all@the other nicknames I’ve given you ❤️

Last one before your my wife 😂 Unlucky for you!

WHAT IS YOUR RESPONSE TO INJURY 🤔

I was once told Injuries are opportunities to get better at other things, and this could not be any closer to the truth! 💯

Yes, Injuries are annoying and it knocks your motivation and confidence, but that doesn’t mean it’s game over 🤷🏻‍♂️

With nearly all injuries, unless paralysed, there are ways you can still train. It just requires you to adapt and get creative 🔥

Injuries don’t mean that the goal has changed it just means an alternative path to the goal is going to be used 🙌🏽

If you need help adjusting your training around a current injury, drop me a message 💯

**ch

🧠 2 MINDS ARE BETTER THAN 1 🧠

When I work with weightlifters, it’s not all about dictating what that are going to do ❌

It’s actually all about working collaboratively to create the very best path to success ✅

Combining coach and athlete knowledge and experience, we tailor strategies to maximise strengths and tackle challenges. This partnership ensures continuous growth, and better results 💪

Simply put it’s a win win 🔥

**ch

Struggling with Your Split Jerk? Here’s Why! 🏋️‍♂️

Unlocking a solid split jerk technique relies on addressing common mobility constraints:

1️⃣ HIP FLEXORS
Tight hip flexors hinder achieving a deep split position, affecting stability and power output.

2️⃣ QUADRICEPS
Restricted quads can limit the ability to maintain a strong front leg, compromising balance and control.

3️⃣ HAMSTRINGS
Lacking hamstring flexibility impacts the depth and stability of the back leg, affecting overall split position.

4️⃣ CALVES
Stiff calves affect foot positioning and stability, crucial for a solid split stance.

5️⃣ SHOULDERS
Poor shoulder mobility can hinder locking out the bar overhead, affecting stability and control.

By tackling these mobility challenges head-on with targeted exercises and stretches, you’ll be on track to mastering your split jerk technique! 💪

Message “💯” for the 5 best mobility drills to improve your Split Jerk instantly 🙌🏽

**ch

LETS TALK SLEEP 💤

Sleep is one of the most important factors when it comes to recovery between sessions, and poor sleep will only result in poor performance 💯

Slide through to see the benefits of sleep and how many hours you should actually get 💥

In the comments below let’s see how many hours people sleep on average 😃 Let’s see who needs to@improve their sleep health 🙌🏽

**ch

IS YOUR RECOVERY HINDERING YOUR WEIGHTLIFTING PERFORMANCE?

Before diving into what I call supplementary recovery strategies, let’s focus on the foundational pillars of recovery:

PRIORITISING SLEEP: 😴 Adequate sleep is crucial for physical, cognitive, and emotional restoration. Aim for 7-9 hours of uninterrupted sleep per night to optimise recovery.

FUELING FOR PERFORMANCE: 🍽️ Nutrition provides essential nutrients for tissue repair and energy production. Post-workout, aim for 20-40 grams of high-quality protein to kickstart muscle recovery.

HYDRATION: 💧 Hydration supports performance and recovery, with dehydration leading to decreased strength and endurance. Aim to drink 3-4 liters of water per day for men and 2-3 liters for women, adjusting based on activity level and environment.

Once you’ve nailed these basics, consider supplementary recovery techniques:

ACTIVE RECOVERY: 🚶‍♂️ Incorporate light activities like walking or yoga on rest days to promote blood flow and flexibility.

COLD WATER THERAPY: ❄️ Ice baths can reduce muscle soreness and inflammation post-exercise, but use sparingly during intense training phases.

FOAM ROLLERS & MASSAGE GUNS: 🛁 These tools aid muscle recovery by reducing soreness and improving flexibility. Incorporate them post-workout for optimal results.

MASSAGE THERAPY: 💆‍♂️ Sports massage targets specific muscles, promoting recovery and preventing injuries. Schedule massages within a few days post-training for maximum benefit.

STRESS MANAGEMENT: 🧘‍♂️ Chronic stress can hinder recovery and performance. Incorporate practices like meditation and spending time outdoors to reduce stress levels and enhance overall well-being.

By integrating these strategies into your routine, you’ll supercharge your recovery and take your weightlifting to the next level!

Struggling with Your Clean? Here’s Why! 🏋️‍♂️

Unlocking a strong front rack position in the clean can be challenging due to common mobility issues:

1️⃣ SHOULDER MOBILITY
Tight shoulders restrict the ability to externally rotate and elevate the arms, hindering the placement of the barbell.

2️⃣ THORACIC MOBILITY
A stiff upper back limits the ability to maintain an upright torso, crucial for supporting the weight in the front rack position.

3️⃣ WRIST FLEXIBILITY
Inflexible wrists make it difficult to achieve proper alignment and stability when receiving the barbell.

4️⃣ HIP MOBILITY
Restricted hip mobility can limit depth and stability in the front squat position, impacting your overall form and strength.

5️⃣ ANKLE MOBILITY
Tight ankles can prevent proper dorsiflexion, making it difficult to maintain an upright torso and keep the knees tracking over the toes.

By addressing these mobility barriers with targeted exercises and stretches, you’ll be well on your way to crushing your front squat goals! 💪

**ch

BENEFITS OF CREATINE FOR OLYMPIC LIFTERS🤔

The weightlifters Rocket Fuel 🏋🏽‍♀️🚀

What’s not to like
✅ Boost strength
✅ Improves recovery
✅ Increases power
✅ Gain muscle
✅ Aids mental clarity

**ch

3 STEPS TO MENTAL MASTERY🌟

1️⃣ VISUALISE SUCCESS
See it, feel it, believe it! Visualisation sets the stage for success.

2️⃣ PRE LIFT RITUAL
Establish a routine before each lift to get in the zone. Find what works for you to focus your mind and body.

3️⃣ LEARN FROM MISTAKES
Embrace setbacks as opportunities for growth. Reflect on what went wrong, adjust your approach, and come back stronger than before. Mistakes are lessons in disguise.

💪💡 Master your mind, and you’ll master your lifts!

🚀 How do you overcome your mental barriers? 🚀

**ch

🪩 EMBARKING ON A NEW ADVENTURE 💃

DANCE WITH CONNOR 🕺🏽

If you thought this might have some truth, you’ve got better chances of pigs flying 😂

APRIL FOOLS

GUARANTEED RESULTS - GUARANTEED SUCCESS

INDIVIDUALISED training, SPECIFIC to your individual needs, to GUARANTEE you the very best results in Weightlifting 🙌🏽🏋🏽‍♀️🚀

Honest work@is the best work 🔥

**ch

Ever looked into Triphasic Training Before?

I love cycling through triphasic training with my athletes, building strong robust movements 🔥.

This training system consists of 3 training blocks, eccentric, isometric and concentric to finish.

Check out this post on what triphasic training consists of. Want more info! Check out my blog (link in bio)

FIX YOUR START POSITION IN THE SN**CH AND THE CLEAN TO TURBO CHARGE YOUR WAY TO A NEW PERSONAL BEST 🔥🚀

I’ve noticed a few common errors amongst lifters, during the start position in the Sn**ch and the Clean. Swipe to check out some ways to make sure your start position can be tweaked to guarantee you, your next PB! 🙌🏽

Make sure to drop this post a like ❤️

⭐️⭐️⭐️⭐️⭐️

Another fantastic review by Rachel completing her first 12 Weeks of the OPTILIFT method!

GUARANTEED RESULTS - GUARANTEED SUCCESS

Want to take your training to the next level? Drop me a message to see how you can also get coached by me 🙌🏽

MAKE SURE YOU ARE THAT 1 PERSON IN 10 💯

Coming to the end of the first month of 2024, make sure you are Setting yourself up for success by following these 3 rules when it comes to achieving your yearly goals 🔥

NO NEED TO SECOND GUESS YOUR TRAINING WHEN YOU FOLLOW THESE 5 STEPS 💯

These are the 5 steps I use to guarantee my athletes PB’s! 🔥

1️⃣ ANALYSE
Analyse your lifts (Sn**ch, Clean & Jerk). I would do this around 80-90% not everything needs to be maximal

2️⃣ HIGHLIGHT
The BIGGEST error which occurs the EARLIEST in the lifts will be your focus points for the training cycle

3️⃣ACTION
Pick the exercises which focus on improving YOUR individual weaknesses which have been highlighted

4️⃣ IMPROVE
Sip your pre workout and get following the training program!

At dedicated parts throughout the training cycle assess your lifts to make sure that the technical error is rectified

5️⃣ RETEST
Go back to step 1 and follow again - Highlighting the next biggest issue

❤️ BONUS
Make sure to LIKE & SAVE

DAY 12 OF LIFTMAS 🙌🏽

12 days of all things Weightlifting, and the only way to end this is with a competition 💯

Be in with the chance to get a FREE month of the OPTILIFT online coaching 🔥
✅ FREE technical analysis
✅ FREE personalised programming
✅ FREE coaching feedback
✅ FREE gainz for a whole month!

All you need to do to be in with the chance of winning is…
🏋🏽‍♀️ LIKE THIS POST
🏋🏽‍♀️TAG 3 LIFTING FRIENDS
🏋🏽‍♀️ ADD THIS TO YOUR STORY & TAG ME

DAY 11 OF LIFTMAS

It’s time to talk all this programming. Exercise selection SHOULD NOT be picking out random exercises, chucking them together to create sessions, instead we want a purpose behind the sessions, which means that exercise selection should be specific to the issue your looking to fix NOT just the ones you like doing!

Make sure to SAVE & LIKE this post ❤️

**ch

DAY 7 OF LIFTMAS 🏋🏽‍♀️

Mobility drills and mobility warms ups, should not be 1 size fits all. They should be tailored to your exact weaknesses

Want to learn how to attack YOUR mobility to guarantee YOU weightlifting PB’s in 2024?

Comment ‘MOBILITY’ below to join the FREE 14 day OPTILIFT workshop where we will be highlighting YOUR EXACT weaknesses

Training starts tomorrow 01.01.2024 🔥

WHATS YOUR GO TO LIFTING SHOE? 🚀🔥

Mine has got to be the Reebok Legacy lifter, but could I be tempted with the TYR’s 🤔

Drop in the comments below your NO1 Lifting shoe, let’s see who’s going to be crowned winner in the lifting shoe saga 😂

**ch

🏋🏽‍♀️ A PERFECT JERK GRIP 🏋🏽‍♀️

A small looking tweak can make a large impact on the jerk itself! 🔥🚀

✅ Bar against back of knuckles
✅ Bar resting in front rack position
✅ Elbows pointing roughly at a 45 degree position or higher

⛔️ Bar in palm of the hand
⛔️Bar is not in the front rack
⛔️ Elbows pointing towards the floor

Make sure to drop the post a like ❤️

Mindset is a huge part of training….. actually, is a massive part of every day life!

Are you a growth or a fixed mindaet type of person? What are your normal instincts in certain situations?

I think it’s normal to fall into a fixed mindset at times, but I like to always remind myself to flip my negative thoughts on the head!

🚨 10 WAYS TO MAKE SURE YOU NEVER IMPROVE YOUR OLYMPIC LIFTS 🏋🏽‍♀️

1️⃣ Not taking time to learn proper technique
2️⃣ Lifting heavy weights in the worst possible ways
3️⃣ Having the mindset that “more” is better
4️⃣ Learning how to power Sn**ch/ Clean before the squat variations
5️⃣ Thinking that more hip contact = more power
6️⃣Finishing the Jerk movement with a press out
7️⃣ Pulling harder and higher is the way to hit a new PB
8️⃣ Strength is the only way to improve your Olympic Lifts
9️⃣ Joint pain is part and parcel of Olympic Lifting training
🔟 Throwing money down the drain by hiring clueless coaches

If any of these resonate with you ⛔️STOP⛔️ Drop me a message to see how the OPTILIFT method can fast track your Olympic Lifts 🙌🏽

DON’T BE RUBBISH, BE THE BEST 🔥

Don’t mix up the training lingo!

Differences between 1 rep max and daily max, did you know the difference?

🌍💚 On this World Mental Health Day, here are some tips to help prioritize your mental well-being:

1. Practice self-care: Make time for activities that bring you joy and relaxation.

2. Stay connected: Reach out to friends and family, and maintain meaningful relationships.

3. Exercise regularly: Physical activity can boost your mood and reduce stress.

4. Mindfulness and meditation: Practice these techniques to manage stress and anxiety.

5. Seek professional help: Don't hesitate to talk to a therapist or counselor if needed.

6. Limit screen time: Give yourself breaks from technology to reduce information overload.

7. Get enough sleep: A good night's sleep is crucial for mental health.

8. Set boundaries: Learn to say no when necessary and avoid overcommitting.

9. Focus on gratitude: Reflect on the positive aspects of your life.

10. Educate yourself: Understand mental health to reduce stigma and support others.

Remember, it's okay to ask for help and prioritize your well-being. 💪💕