https://www.melbournewestbarbellclub.com/blog daily 0.75 2026-03-29 https://www.melbournewestbarbellclub.com/blog/training-auto-regulation-what-the-fk-is-rpe monthly 0.5 2026-03-29 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/b716778c-5675-484b-aee5-dabc83807138/MFP_x_MWBC-893.jpg MWBC BLOG - TRAINING: AUTO REGULATION – WHAT THE F#K IS RPE? - So, you’ve just got eyes on your new training program, and your coach has prescribed this thing called RPE. What does it mean? https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/c1a9a268-de18-482d-8c8c-bd87395d25dc/Screenshot+2026-03-30+at+7.25.15%E2%80%AFAM.png MWBC BLOG - TRAINING: AUTO REGULATION – WHAT THE F#K IS RPE? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.melbournewestbarbellclub.com/blog/how-to-set-goals-as-a-weightlifter-a-practical-guide-that-actually-works monthly 0.5 2026-03-22 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/073b9134-4169-496f-9f85-2872398422d4/DSC04248.jpg MWBC BLOG - How to Set Goals as a Weightlifter: A Practical Guide That Actually Works - Recently, we ran a goal-setting seminar for the MWBC team, and honestly, it was one of those sessions that reminded me why I love coaching. Not because we hit any PRs or nailed any perfect lifts, but because we got real about what it takes to actually achieve the things we say we want. Here's the thing: most athletes I work with are incredibly driven. They show up, they put in the work, and they push through the tough days. But when it comes to goal-setting? A lot of lifters fall into the same trap. They write down some big outcome goal like "Qualify for Nationals" or "Add 20kg to my total," and then... nothing. A few weeks go by, motivation fades, and that goal just sits there collecting dust. https://www.melbournewestbarbellclub.com/blog/if-you-only-focus-at-85-youre-already-late monthly 0.5 2026-03-15 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/045ea849-ef00-492b-a452-b42b29b2339e/IMG_5160.jpg MWBC BLOG - If You Only Focus at 85%, You’re Already Late - People Don’t Take Their Lifts Seriously Enough Until 85%+ When you go into a session, how seriously do you actually take your warm-up sets? Be honest. How often are you actually thinking about the things your coach has been telling you? How often are you using those lighter lifts to practise the skill you are trying to improve? Or do you rush through them just to get to your “working sets” and heavy lifts? https://www.melbournewestbarbellclub.com/blog/you-dont-need-to-earn-the-right-at-mwbc monthly 0.5 2026-03-08 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1745987928631-7O32O9IWG5G2XGF1EGYC/MWBC+060424-027.jpg MWBC BLOG - You don’t need to “Earn the Right” at MWBC - This has been coming up in conversation with some of the athletes within MWBC. The notion that you need to be at a certain level of “athleticism” or competition, or snatch/clean/lift a specific number to “earn your place”. https://www.melbournewestbarbellclub.com/blog/no-one-walked-into-a-weightlifting-gym-snatching-100kg monthly 0.5 2026-03-01 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1717464165767-FI6W6S9B2D9EUCLQ3QEW/IMG_7123.JPG MWBC BLOG - No One Walked Into a Weightlifting Gym Snatching 100kg - There is a strange myth in strength sport that advanced lifters are simply built differently. That they walked into a gym, picked up a barbell, and moved well from day one. They didn’t. Every technically strong lifter you admire once stood over an empty bar feeling disjointed and unsure. Their timing was off. Their feet were inconsistent. Their catch felt unstable. They were thinking about five things at once and executing none of them well. What you are seeing now is not genetic luck, it is earned skill. And earned skill is built through repetition and correction, under guidance. https://www.melbournewestbarbellclub.com/blog/technique-problems-arent-fixed-with-more-reps-theyre-fixed-with-better-coaching monthly 0.5 2026-02-22 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1734062369136-OCCBOXMOC17FE8LYBBLY/Screen+Shot+2024-12-13+at+2.58.55+pm.png MWBC BLOG - Technique Problems Aren’t Fixed With More Reps, They’re Fixed With Better Coaching - Most lifters in their first couple of years reach a point where they feel stuck. It’s not because you aren’t training hard enough, but because nothing seems to actually change. You show up consistently you follow the program, you do the work and yet, the same technical flaw keeps haunting you. Maybe the lift feels great one week and completely off the next. It’s frustrating because you’re doing "everything right," yet the results aren't sticking. This is usually when someone says, “Just do more reps.” At first, that sounds reasonable. But repetition only helps when you understand what you’re actually practising. At MWBC, we believe coaching the athlete around their individual needs matters far more than simply adding more reps without direction. https://www.melbournewestbarbellclub.com/blog/weightlifting-competition-season-is-back monthly 0.5 2026-02-15 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/8c12b8ee-2bd5-411c-8212-bb54106645bd/MWBC+060424-097.jpg MWBC BLOG - Weightlifting Competition Season is Back - Competition season is back! And for many athletes, this is where training starts to feel heavier, expectations rise, and small mistakes suddenly feel bigger than they should. Here are some recommendations to help set yourself up for a successful competition season. Some of these might be new ideas, and some you may already be doing. This blog will also be helpful if you’re new to competing, or even if you don’t intend to compete but simply want to improve your performance in training. https://www.melbournewestbarbellclub.com/blog/the-power-of-a-personalised-program-and-why-its-more-than-sets-reps-and-percentages monthly 0.5 2026-02-08 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/824659fe-266b-462a-b64f-d2870f38f205/MWBC+060424-085.jpg MWBC BLOG - The Power of a Personalised Program (and Why It’s More Than Sets, Reps, and Percentages) - When people hear the phrase personalised programming, they often picture spreadsheets. Different percentages. Different rep schemes. Different exercises swapped in and out. That’s part of it, but it’s also the smallest piece of the puzzle. At Melbourne West Barbell Club, personalised programming isn’t about novelty or complexity. It’s about alignment. It’s about ensuring the work you’re doing actually matches who you are, where you’re at, and what you’re trying to build right now. Because two lifters can run the exact same numbers and get wildly different outcomes. https://www.melbournewestbarbellclub.com/blog/why-your-technique-isnt-your-coachs-job monthly 0.5 2026-02-01 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1742515876772-7609TBR3NL4JD6IXA3HX/MWBC+060424-025.jpg MWBC BLOG - Why Your Technique Isn’t Your Coach’s Job - Now hear me out. You come to me as a coach for my expertise, for guidance on your movement and technique, and to learn, develop, and ultimately become a better athlete and lifter. But your technique is not solely my responsibility. https://www.melbournewestbarbellclub.com/blog/why-mwbc-weightlifting-coaching-is-more-than-just-a-training-program monthly 0.5 2026-01-25 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/ee000ac1-137b-481a-9f23-33454d352db4/WhatsApp+Image+2026-01-26+at+07.59.20.jpeg MWBC BLOG - MWBC Weightlifting Coaching, Community-Driven Training Built to Last - These values are the foundation of everything we do at MWBC. They aren’t just words on a poster. They’re the standards we train by every day, guiding how we coach, how we train, and how we support the people around us. MWBC isn’t just about lifting heavier weights. It’s about building confidence, understanding the process, and creating an environment where athletes at every level can train with purpose and feel supported along the way. This blog explains what MWBC offers, who it’s for, and why our coaching goes far beyond a training program. https://www.melbournewestbarbellclub.com/blog/the-discipline-and-motivation-myth monthly 0.5 2026-01-18 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/735883db-bbe4-41e7-b008-24b9405639e3/MWBC+060424-111.jpg MWBC BLOG - The Discipline and Motivation Myth - Most people believe that reaching their training goals requires locking in harder. More discipline. More motivation. More intensity. The story goes something like this. If you are not progressing, you must not want it badly enough. If you are inconsistent, you must be letting yourself off too easily. If things feel hard, the answer is to be stricter, harsher, and more demanding of yourself. January is where this thinking peaks https://www.melbournewestbarbellclub.com/blog/lets-leave-light-weight-better-technique-in-the-past monthly 0.5 2026-01-11 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/21fc9836-a00d-4f63-abcb-4578251896f3/IMG_5162.jpg MWBC BLOG - Let’s Leave “Light Weight = Better Technique” in the Past - Let’s Leave “Light Weight = Better Technique” in the Past Imagine this. You wake up and it’s 2026, and people have finally stopped believing that improving technique means doing the exact same lift… just really light. That’s a world I’d love to live in. If you’re with me, here’s how we start building it. https://www.melbournewestbarbellclub.com/blog/3-exercises-to-help-you-set-and-achieve-your-2026-goals monthly 0.5 2026-01-05 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/8494bf79-37ac-475b-b957-3d4d7a97e3b6/492000789_1105303601639601_3268053866410357611_n.jpg MWBC BLOG - 3 Exercises to help you set and achieve your 2026 goals: - Big new year, new me goals are easy to write down in late December. Following through in February, May, and October is the hard part. These three exercises shift goal-setting away from vague motivation and towards structure, clarity, and daily behaviour changes that will keep you in alignment with your goals. Ensure your goals align with your values. Get you ticking off those goals throughout the year. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/7bbc1693-bdb5-488a-85a0-de65402d1aed/Screenshot+2026-01-05+at+10.34.59%E2%80%AFAM.png MWBC BLOG - 3 Exercises to help you set and achieve your 2026 goals: - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.melbournewestbarbellclub.com/blog/2026-doesnt-need-bigger-goals-it-needs-higher-standards monthly 0.5 2025-12-28 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/d9ae5782-50df-4f7e-8801-e4fd9155cf6a/IMG_4180.jpg MWBC BLOG - 2026 Doesn’t Need Bigger Goals, It Needs Higher Standards - After reading last week's blog, I hope you all reflected on the 14 questions and were able to think a bit more clearly before planning for 2026. If you haven’t read it yet, click here before reading this blog. As the new year approaches, most athletes do the same thing when planning goals. https://www.melbournewestbarbellclub.com/blog/be-do-have-2026 monthly 0.5 2025-12-09 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/dbf76288-5147-42d1-a895-febd3348249f/DSC04273.JPG MWBC BLOG - Before You Plan 2026 .. - Here is 14 Questions Every Athlete Should Answer As the year winds down, it is tempting to jump straight into planning. New numbers goals. New competition standards. New goals for a new year. Most athletes start by asking what they want to have in 2026. A bigger total. More consistency. A body that feels stronger and more capable. From there, they decide what they will do to get it. Train more. Push harder. Be stricter. Get disciplined. And finally, they hope that through all of this effort they will somehow become a different kind of athlete. More confident. More resilient. Less reactive. Less all or nothing. https://www.melbournewestbarbellclub.com/blog/holiday-mode monthly 0.5 2025-12-09 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/3a2d0f4a-8191-4953-8962-1dd8a46c4ea7/Snatch MWBC BLOG - Holiday Mode Doesn’t Mean Stop Mode.. - How December Shapes Your 2026 Momentum The first week of December always feels deceptively manageable. You enter the month with structure, a loose plan, and the belief that you’ll somehow balance training, work, events, end-of-year deadlines, and the rising social load. But the middle of the month is where reality shifts… https://www.melbournewestbarbellclub.com/blog/1-10-how-important-do-you-rate-doing-accessories-and-why-is-your-answer-wrong monthly 0.5 2025-12-09 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/77b5b194-cdb5-48bb-b084-fd53a5bd19cc/MFP_x_MWBC-949.jpg MWBC BLOG - How important are your ACCESSORIES? (And Why Is Your Answer Wrong?) - Yep - to get good at weightlifting you need to be snatching and clean & jerking at least 2x per week, with a heavy focus on technical competency, consistency, and quality work at meaningful loads. But, outside of your competition lifts and the heavier elements of training, you need something else: ACCESSORIES. Remember outside of technique work and heavy weightlifting, your training should encompass a wider range of movement qualities that will enhance sport-specific adaptations and success. And that’s exactly what intelligently programmed accessory work does. https://www.melbournewestbarbellclub.com/blog/the-december-survival-guide monthly 0.5 2025-11-30 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1732507772835-2ZMVDZ93WY4G6S63YZ7M/IMG_6458.jpg MWBC BLOG - The December Survival Guide - Your no nonsense guide to staying in the game when the holiday season tries to pull you off track. When December arrives, life speeds up. Social plans pile up, work deadlines shift, travel gets messy and suddenly your usual structure feels harder to hold. It is the same pattern every year. The season gets louder and your routine gets pulled in every direction. For athletes this creates a choice. You can slip into the classic holiday shutdown where you decide everything is too hard until January, or you can stay present, stay active and stay in charge even when your schedule looks nothing like normal. This guide is here to give you the second option with actual strategy, not guilt or pressure. Let’s get into it. https://www.melbournewestbarbellclub.com/blog/why-training-with-other-lifters-makes-you-better monthly 0.5 2025-11-23 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/b48fbae8-1e08-4a60-a6d1-bb72b531d13e/Screen+Shot+2023-07-24+at+9.54.31+am.jpg MWBC BLOG - The Power of Community: How Training With Others Improves Your Lifting - You can train alone. You can work hard alone. You can make progress alone. But there’s something different about training in a room full of people chasing the same thing as you. It changes the energy. It changes the effort. Weightlifting can be a lonely sport at times. A lot of it is just you and the barbell. But when you train with others, that energy climbs, and something stronger takes its place: community, accountability, and shared momentum. https://www.melbournewestbarbellclub.com/blog/celebrate-your-wins-yes-even-the-small-ones monthly 0.5 2025-11-16 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1a171b4b-729b-4a57-81b9-cba4265812a6/466384960_980387930797836_1069925342051404142_n.jpg MWBC BLOG - Celebrate Your Wins - In weightlifting, PBs usually come pretty frequently at first! Big jumps. PBs every few weeks. It’s exciting, addictive, and honestly, one of the reasons many of us fall in love with the sport in the first place. But as your training age grows, something shifts. The PBs slow down. The jumps get smaller. This is where many lifters begin to struggle. But here’s the truth: A 1KG PB is still a PB. And it still matters. https://www.melbournewestbarbellclub.com/blog/why-does-it-feel-like-were-regressing-in-training-or-not-moving-forward-at-all monthly 0.5 2025-11-09 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1eb08908-efaa-4ad2-9bdd-473c51bf6ca7/MWBC+060424-107.jpg MWBC BLOG - Why Does It Feel Like We’re Regressing in Training, or Not Moving Forward at All? - Progress won’t happen in a perfectly linear way; you won’t always be going heavier week after week. You can try, but it’ll only take you so far before you eventually need to come back down and reset. Someone recently asked: “Can you chat about when you progress your athletes, but it can feel like they’re regressing?” I’ll come at this from a few different angles, but bear with me, by the end, we should have a pretty good answer. As long as I stay on track, haha! https://www.melbournewestbarbellclub.com/blog/good-sessions-bad-sessions-and-everything-in-between monthly 0.5 2025-11-02 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/c7cdf8c4-b869-4431-9bee-3a91790e0b74/IMG_2214.jpg MWBC BLOG - GOOD SESSIONS, BAD SESSIONS, AND EVERYTHING IN BETWEEN - Some days you’re absolutely crushing it, you follow the program to a tee, weights move fast, technique is on point, everything feels great, and you may even leave the gym with an unexpected PB. Other days? You’re trash, the bar feels heavy, and you walk away from the session feeling like everything went wrong, and that “that session sucked!” But over your training life, some sessions are going to be great, some sessions are going to be a bit shitty, and the majority of sessions are just going to be average, un-noteworthy. That’s the way it is! But that doesn't mean those bad sessions are necessarily easy to navigate. But they should be easier over time. https://www.melbournewestbarbellclub.com/blog/do-it-ugly-first-breaking-through-a-weightlifting-plateau monthly 0.5 2025-10-26 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/ba47c7c4-3e5d-4623-a4f4-c0d2192ff779/MWBC+060424-074.jpg MWBC BLOG - Do It Ugly First: Breaking Through a Weightlifting Plateau - Every lifter hits a point where things stop clicking. The numbers stop climbing. The bar starts to feel heavier than it should. You’re doing everything that was working before, showing up, following your program, filming your lifts, even foam rolling like it’s your side job and yet, nothing’s moving. That’s the thing about plateaus: They don’t just test your strength; they test your patience, your ego, and your ability to keep trusting the process when progress feels invisible. But here’s what most lifters miss… plateaus aren’t punishment. They’re feedback. And sometimes the only way forward is to do it ugly first. https://www.melbournewestbarbellclub.com/blog/need-a-break-from-weightlifting-how-to-train-smart-in-the-offseason monthly 0.5 2025-10-19 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/4346c255-e4e4-4e29-97a5-e7b2b68f3e9b/IMG_7091.png MWBC BLOG - Need a Break From Weightlifting? How to Train Smart in the Offseason - After a long season of competing and training, it’s normal to feel like you need a change of pace. That doesn’t mean you’ve lost motivation, it just means your body and mind are ready for something different. The offseason is the perfect time to reset, explore new ways to train, and rebuild your base. In this blog, I’ll walk through how to approach that phase so you can return to your next season stronger, fresher, and ready to perform. https://www.melbournewestbarbellclub.com/blog/how-to-turn-training-into-a-pb-filled-66-comp-performance monthly 0.5 2025-10-12 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/5bba61e8-b865-44cb-98f8-f7b19b1d5b1d/Screen+Shot+2024-10-28+at+3.21.37+pm.jpg MWBC BLOG - How to Turn Training into a PB-Filled 6/6 Comp Performance - Epic competition results aren’t random. They’re built in training, through structure, discipline, and standards that hold up when the pressure’s on. At MWBC, competition prep isn’t a guessing game. It’s a process designed to create evidence in training that those PBs are possible on the platform. Every lift, every rep scheme, every planned rest is part of a system that builds trust between athlete and coach. When comp day arrives, nothing feels new and you feel ready. https://www.melbournewestbarbellclub.com/blog/training-isnt-about-perfect-days-effort-gt-outcome monthly 0.5 2025-10-05 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/3a72ed2c-2db1-432c-aedd-99492667cee1/MFP_x_MWBC-33.jpg MWBC BLOG - Training Isn’t About Perfect Days: Effort > Outcome - "That Should've Felt Easier" Trap Every serious lifter knows the feeling: you hit a weight that should be light, but it feels like an anchor. The barbell seems heavier than it should, the movement is slow, and your mental energy is drained. You wonder, What am I doing wrong? If you’ve ever hit a lift and thought, “That should’ve felt easier than it was,” this is for you. In weightlifting or any real training, there will always be an exchange of energy and effort. No matter what you do, you will have a recovery debt, an obligation your body must repay after any given session. With that in mind, how do we define a good session or a bad session? After years as both a coach and an athlete, I’ve come to one conclusion: The true measure of a great session isn't the outcome; it's the effort. https://www.melbournewestbarbellclub.com/blog/why-hard-training-days-matter-if-it-came-easy-would-it-even-be-worth-celebrating monthly 0.5 2025-10-05 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/b13e7c82-0063-4d32-8c21-daf1974bf130/IMG_4925.jpg MWBC BLOG - Why Hard Training Days Matter: If It Came Easy, Would It Even Be Worth Celebrating? - Why Your Hard Days Make Your Best Days If every lift felt easy… if every skill clicked on the first try… if every PB just “happened”... would it even be worth celebrating? I don’t think so. The truth is, the struggle is what makes victories (big or small) worth celebrating. https://www.melbournewestbarbellclub.com/blog/your-first-steps-into-weightlifting-at-mwbc monthly 0.5 2025-09-21 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/bacc6c24-d650-4cf2-8a8d-37fd71a7b962/%23-177.jpg MWBC BLOG - Your First Steps Into Weightlifting at MWBC - At MWBC, all levels are welcome, from someone who’s never touched a barbell before to experienced lifters with years of training under their belt. No matter where you’re starting from, we make sure you feel supported, challenged, and part of the team. So what does it look like to begin at Melbourne West Barbell Club? Here’s the journey: https://www.melbournewestbarbellclub.com/blog/effort-isnt-coached-its-prepared monthly 0.5 2025-09-14 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/30eb28f5-dc99-4d29-a483-c8a81083cf12/MFP_x_MWBC-775.jpg MWBC BLOG - Effort Isn’t Coached — It’s Prepared - We saw this quote on Instagram this week: “If your coach has to coach effort, you’re not a player, you’re a problem.” It caught our attention because, at MWBC, we think about this differently. Not in a way that’s about calling athletes out if they're not trying hard enough (however we might do that occasionally if needed), but in a way that highlights how crucial effort and preparedness are to long-term success in your training. https://www.melbournewestbarbellclub.com/blog/the-power-of-training-with-others-in-weightlifting monthly 0.5 2025-09-07 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/68ef81b1-a26b-42c5-be38-b4879a80b753/DSC04248.jpg MWBC BLOG - The Power of Training With Others in Weightlifting - Training alone can be tough. On heavy days or when the volume is high, it’s all on you to push through, and sometimes, that’s harder than it sounds. You have to be your own motivator, spotter, and hype man all at once. But when you’ve got training partners or a community around you, everything shifts. The atmosphere is different. Suddenly, you’ve got people who want to see you succeed, who call you out when you’re slacking, and who cheer louder than you do when the barbell flies overhead. https://www.melbournewestbarbellclub.com/blog/why-we-train-setting-goals-beyond-the-numbers-on-the-barbell monthly 0.5 2025-08-31 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/5c9c7362-82c7-4032-8845-b4d24af8ccc7/MWBC+Workshop-129.jpg MWBC BLOG - Why We Train – Setting Goals Beyond the Numbers on the Barbell - Everyone who walks into the gym has goals. But not everyone is exactly clear on what those goals are, or how those goals will keep them consistent in the gym and help them succeed long-term. I like to picture goals and goal setting on three different levels: https://www.melbournewestbarbellclub.com/blog/weightlifting-success-isnt-found-online-its-built-under-the-bar monthly 0.5 2025-08-24 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/3d713c69-f825-44f5-a28b-95f325d58bc2/Screen+Shot+2024-05-09+at+11.38.46+am.png MWBC BLOG - Weightlifting Success Isn’t Found Online, It’s Built Under the Bar - Why You Need to Stop Comparing Yourself to What You See on Instagram Progress in training doesn’t happen in straight lines, and it certainly doesn’t happen the same way for everyone. Yet too often, lifters scroll Instagram, see someone hitting big lifts every week, and start questioning themselves. The truth is: everybody progresses at their own rate, and what works for one person may not work for you. That lifter you see celebrating a new PR every other post? You didn’t see the five years+ of hard training that came before, the rehab sessions, or the ten missed attempts they never uploaded. Social media shows you the highlight reel, not the full process. https://www.melbournewestbarbellclub.com/blog/confidence-under-the-bar-isnt-magic monthly 0.5 2025-08-17 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/fb07a47b-c672-4f65-8da3-e74005228686/466384960_980387930797836_1069925342051404142_n.jpg MWBC BLOG - Confidence Under the Bar Isn’t Magic - There’s this idea that confidence in weightlifting is just about believing in yourself. Hype yourself up as you walk to the bar. Say the mantra. Convince yourself the lift will move — and somehow it should happen. But lifters who’ve been in the game for a while know better. You can’t fake your way through a heavy clean and jerk. The barbell doesn’t care about your slogans in the mirror. https://www.melbournewestbarbellclub.com/blog/training-doesnt-have-to-be-all-or-nothing monthly 0.5 2025-08-10 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/39847f92-1522-4573-b7e2-f05d5a3f71fe/MWBC+Workshop-046.jpg MWBC BLOG - Training Doesn’t Have to Be All or Nothing - A lot of people fall into the trap of thinking, “If I can’t give 100% to training, what’s the point?” But let’s be real for a second, if you gave 100% energy to everything every single day, you’d be cooked all the time. Life doesn’t work like that. We’re all juggling work, family, stress, and responsibilities. Your energy and time will never be perfectly consistent, and that’s not a failure, that’s normal. Some months, you’ll have the space to push hard and dial everything in. Other times, training has to take a backseat while other areas of life take priority. That’s not a reason to quit, it just means learning to shift gears without stopping. It would be a shame to throw away all the work and time you’ve already put in, just because you can’t train perfectly right now. https://www.melbournewestbarbellclub.com/blog/3-simple-questions-bs-filter monthly 0.5 2025-08-03 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1789fda6-e675-48c2-b136-7550d8d79827/MWBC+Workshop-101.jpg MWBC BLOG - 3 simple question to ask to help sharpen your BS filter - In a time where it is easy to feel overwhelmed with all the information we could ever imagine at our fingertips - we also need to be our most critical. https://www.melbournewestbarbellclub.com/blog/6-weightlifting-errors monthly 0.5 2025-07-27 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/154e8084-1ddf-4e3c-b222-c381b4b2462f/MWBC+060424-047.jpg MWBC BLOG - The Truth You Need to Hear: 6 Weightlifting Errors You Don’t Know You’re Making - You’ve probably heard the phrase “work smarter, not harder.” Well, when it comes to weightlifting, that couldn’t be more true. The reality is, some of the things you’ve been doing in the gym are actually holding you back more than helping you move forward. You think you're doing everything right, but these common "mistakes" or misconceptions can throw off your progress, big time. The worst part? You don’t even know you're doing them. https://www.melbournewestbarbellclub.com/blog/how-to-stay-consistent-in-weightlifting monthly 0.5 2025-07-20 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/c893086a-9265-4907-b21c-014e4d0b99c9/468812698_10162566708055439_2967062149814749478_n.jpg MWBC BLOG - How to Stay Consistent in Weightlifting Even When You’re Not Feeling 100% - Training doesn’t always go the way you want it to. If you expect to add weight every single week, you’re setting yourself up for frustration. The idea that progress should be perfectly linear, week after week, is a nice story. But is it true? Not really https://www.melbournewestbarbellclub.com/blog/mwbc-comp-blueprint monthly 0.5 2025-07-11 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/d1c3d24e-29f0-47b8-a7a5-f5e6a171aa2e/WhatsApp+Image+2024-10-28+at+9.13.48+AM.jpg MWBC BLOG - MWBC Comp Week Blueprint: Your Complete Guide to Competing with Confidence - It’s competition week! Whether you’re nervous or excited (or both!), the reality is that competition prep is a process. If you’re preparing for your first comp or looking to fine-tune your routine, it’s crucial to have a blueprint for success. At MWBC, we’re here to guide you through every step, from the moment you sign up to the second you step off the platform. Here’s your MWBC Comp Week Blueprint, with everything you need to know: https://www.melbournewestbarbellclub.com/blog/effort-evidence monthly 0.5 2025-06-26 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/6760cdd4-c91a-4f40-930b-0f248c43fdde/56402058_1245599385603365_6373666368444694528_n.jpg MWBC BLOG - Effort & Evidence: The Formula for Winning Your Weightlifting Journey - In the world of weightlifting, it’s easy to get caught up in what everyone else is doing. Scrolling through social media, comparing your lifts, your progress, and your results with others can easily throw you off track. But the truth is, the only things that matter are effort and evidence. This is something we’ve seen time and time again at MWBC—whether you’re a beginner lifter or a seasoned athlete, when you focus on the right things, success follows. And by success, I mean progress, personal growth, and ultimately achieving your goals. https://www.melbournewestbarbellclub.com/blog/onpurpose monthly 0.5 2025-06-26 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/02e1c144-44a0-4b55-8166-2de8493ad069/MWBC+Workshop-046.jpg MWBC BLOG - Your Weightlifting Program Isn't Random. It’s Built on Purpose, Reflection, and Knowing the Person in Front of You. - Curious about what goes into a truly effective weightlifting program? Or maybe you've wondered why your coach holds you back from maxing out every session? In this blog, I'll pull back the curtain on my deliberate approach to programming and explain why everything has a purpose. https://www.melbournewestbarbellclub.com/blog/plateau monthly 0.5 2025-06-20 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/e26e9a4a-b2b9-4d25-9a79-465a3ca43ca2/495305494_1156500936517873_2489492970775845712_n.jpg MWBC BLOG - Why You’re Plateaued and What We to Do About It - Let’s get one thing straight: Plateaus are a normal part of weightlifting. But staying platued, isn’t. https://www.melbournewestbarbellclub.com/blog/shareplatforms monthly 0.5 2025-06-11 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/d4a4b5e7-f370-433f-8b6f-2eaf22783365/IMG_7180.jpg MWBC BLOG - Why We Share Platforms at MWBC (And Why It’s Not Like Other Gyms) - Training at Melbourne West is different. And yes, I may be biased—but it’s the truth. The environment, the support, the vibes, the growth, and most importantly, the camaraderie we build and nurture here is unlike anything else you’ll find in a gym. One of the key elements that sets us apart is our unique approach to sharing the platform. It might sound simple, but it’s a big part of the culture we’ve created, and it plays a significant role in why MWBC feels different from your typical gym. So, why do we share platforms at MWBC? Let’s dive into it. https://www.melbournewestbarbellclub.com/blog/consistency monthly 0.5 2025-06-05 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/26339386-087d-4ac5-ab18-6159b4d3425d/MWBC+Workshop-015.jpg MWBC BLOG - Consistency: The Fastest Way to the Results You Want - We often obsess over the perfect program, the latest technique hack, or that one massive lift. But what if I told you the most underrated skill in training isn't about what you do in a session but how you approach every single one? I'm talking about consistency. https://www.melbournewestbarbellclub.com/blog/strength-training-period monthly 0.5 2025-06-01 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/24461c89-1e28-45d6-82ef-58a757fa55f2/MWBC+060424-027.jpg MWBC BLOG - Strength Training + Your Period - Here’s how I recommend approaching lifting (from a coach, PhD student, and human who actually lifts heavy things) https://www.melbournewestbarbellclub.com/blog/coachbeforecue monthly 0.5 2025-05-22 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/b00430f4-177a-4dc2-ab22-32f416eef9f1/73220318_1463190583819291_84425734050807808_n.jpg MWBC BLOG - You Can't Cue What You Haven't Taught: Why Technique Comes Before Cueing - As weightlifters, we’re all chasing the perfect lift, that feeling of speed under the bar, and of course, the next PB. But here’s the hard truth: You can’t fix your technique with a cue alone—especially if you haven’t been properly taught how to execute it in the first place. https://www.melbournewestbarbellclub.com/blog/the-dos-amp-dont-of-comp-day monthly 0.5 2025-05-17 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/5bba61e8-b865-44cb-98f8-f7b19b1d5b1d/Screen+Shot+2024-10-28+at+3.21.37+pm.jpg MWBC BLOG - The Do’s & Don’t of Comp Day - Are you preparing for your first comp? Or maybe you’ve taken a break from competing and are finally coming back? Here are the dos and don’ts to help you feel confident and ready. https://www.melbournewestbarbellclub.com/blog/coachingconnections monthly 0.5 2025-05-09 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/735883db-bbe4-41e7-b008-24b9405639e3/MWBC+060424-111.jpg MWBC BLOG - Coaching is More Than Hot Takes—It’s Human Connections - In today’s world, it’s easy to get caught up in the noise around what makes a coach great—and who you should choose to help you hit your goals. Between the hype online about velocity training, endless hot takes on Instagram, and conversations that make training sound like a complex science project, it’s easy to feel overwhelmed. Coaches flexing their intellectual muscle online or obsessing over the next “big thing” in fitness can make you feel like the real value of coaching is all about trends and technical details. But here's the truth I’ve learned over the years: coaching isn’t about keeping up with trends or how divisive my latest post is on social media. It’s about real human connection. https://www.melbournewestbarbellclub.com/blog/6am monthly 0.5 2025-04-30 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1745987600388-NCRETQ50ZDV7P0S962IO/unsplash-image-2RrAct0Rf8E.jpg MWBC BLOG - Having commitment issues with that 6AM gym session? - We all want to be the kind of person who jumps out of bed at the 5AM alarm, sips coffee with purpose, and crushes a workout before the rest of the world is even awake. But….getting to the gym for 6am, especially in the winter can be toughhhhh. It’s going to take more than motivation and good intentions. It takes routine, planning, and a few consistent weeks stacked together. https://www.melbournewestbarbellclub.com/blog/painandinjury monthly 0.5 2025-04-28 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1728872236046-RFD4PNFZW1U5GCDELFU4/MWBC+060424-033.jpg MWBC BLOG - Pain + Weightlifting?! Here’s How to Keep training Without Panic - Let’s be real: If you’re training hard, pain is part of the game sometimes. Whether it’s that niggle in your shoulder that flares up when you clean, the sore wrist that keeps talking to you on your jerks, or the classic "what the heck is that?" moment in the middle of your squats—pain is going to show up at some point. And when it does, the last thing you want to hear is that you need to stop lifting and rest for weeks. https://www.melbournewestbarbellclub.com/blog/how-to-use-variations-to-make-your-weightlifting-program-more-than-mediocre monthly 0.5 2025-04-18 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1eb08908-efaa-4ad2-9bdd-473c51bf6ca7/MWBC+060424-107.jpg MWBC BLOG - How to Use Variations to Make Your Weightlifting Program More Than Mediocre - Contrary to popular belief, progress in weightlifting isn’t always linear because how you adapt to training isn’t always linear. We grind through the same sets and reps, week after week, hoping to inch closer to our goals. However, training doesn’t need to look the same for every block for you to progress. What if the key to long-term progress isn't just about pushing harder, but about training smarter? https://www.melbournewestbarbellclub.com/blog/transformation monthly 0.5 2025-04-08 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/730ac33f-7970-4990-9e93-47dee316f0ac/MWBC+060424-087.jpg MWBC BLOG - The Real Transformation Weightlifting Brings (Hint: It’s Not Just About the Lifts) - When you start weightlifting, you’re in for a transformation that goes way beyond the barbell. https://www.melbournewestbarbellclub.com/blog/supertotalprogram monthly 0.5 2025-04-03 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/691ad49c-0aaf-451e-a24d-f3e23985b865/MWBC+060424-028.jpg MWBC BLOG - What Weightlifters Should Steal From Powerlifting (and How to Do It Right) - You can’t snatch it if you you can’t pull it. You can’t clean it if you can’t squat it. So why don’t weightlifters steal some of the strength principles that powerlifters live by? https://www.melbournewestbarbellclub.com/blog/strength-speed-tech monthly 0.5 2025-03-28 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/2fd963c3-254e-4a9f-a746-fcd8df40e98a/MWBC+Workshop-041.jpg MWBC BLOG - Strength, Speed & Technique: How to Adjust Your Focus at Every Stage of Weightlifting - Hey, it’s your boy Coach Sebb here, back with Part 2 of our Speed, Strength & Technique blog series. If you missed Part 1, catch up here. https://www.melbournewestbarbellclub.com/blog/the-program-works-if-you-do monthly 0.5 2025-03-21 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1728202963278-9SYAU2FM3SABHU3HGWBM/Screen+Shot+2024-04-30+at+10.55.23+am.png MWBC BLOG - The Program Works—If You Do - At MWBC, we don’t sugarcoat it: Olympic lifting is a journey that requires consistency. It’s not about doing whatever feels good today, or chasing that ‘one-time max’. It’s about staying locked in, following the program, and trusting the process. We get it—sometimes you want to skip the reps and go straight for the heavy stuff. But here's the hard truth: staying on program is the key to actually making progress. Let’s break it down—why staying on your plan is non-negotiable, when you can (and can’t) go off-script, and how structured programming makes you stronger, faster, and a heck of a lot more technical. https://www.melbournewestbarbellclub.com/blog/three-elements monthly 0.5 2025-03-14 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/17c1e37e-25c3-482f-9a23-1e9c40afcdf8/MWBC+Workshop-046.jpg MWBC BLOG - The Three Pillars of Weightlifting Success: Why Strength, Speed, and Technique all Matter - To me, the most important aspect of coaching is the individual. With that being said, I've always had a keen interest in writing programs—learning, refining, and applying new knowledge to maximise their progress. When I design a program, I'm not just planning workouts; I'm building an athlete. I analyse their existing strengths and identify areas for improvement. While numerous qualities contribute to a successful weightlifter, I consistently focus on three fundamental pillars: strength, speed, and technique. These factors, regardless of an athlete's level, shape every program I create, with varying emphasis based on individual needs. https://www.melbournewestbarbellclub.com/blog/supertotal-how monthly 0.5 2025-03-03 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/46943340-affa-4474-8773-80b6979a47c8/IMG_1617.jpg MWBC BLOG - STRONG AF: The Super-total Training Blueprint - Snatch. Clean & Jerk. Squat. Bench. Deadlift. Why choose between them when you can master them all? This isn’t your standard program—it’s a 12-week SuperTotal system built for lifters who refuse to be boxed in. Whether you’re a powerlifter craving speed and athleticism or a weightlifter ready to push serious strength numbers, this program was designed to keep you progressing in both. Who’s ready to hit PBs in every lift? Keep reading to find out how this program gets you there. https://www.melbournewestbarbellclub.com/blog/nutritiontips monthly 0.5 2025-02-24 https://www.melbournewestbarbellclub.com/blog/pain monthly 0.5 2025-02-20 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/9d8edfe5-632f-4cf1-a97f-7ed6477ba18a/game+face+BW.jpg MWBC BLOG - Pain? Here’s How to Handle It (Without the Panic) - What some of you might not know is that, outside of coaching weightlifting and in my spare time, I’m also an osteopath working specifically with strength athletes. My entire philosophy? Keep you lifting, moving, and performing—even when pain shows up. After my own journey as an athlete (yes, I’ve been given terrible advice like “you’ll never squat again”—a story for another time), I’m here to tell you: Pain doesn’t mean stop. It means you need a smarter plan. If you train hard, you’re going to run into niggles, aches, or the occasional “what the hell was that?” moment. That’s normal—it’s part of pushing your limits. But just because something feels off doesn’t mean you’re broken or need to take weeks off, there is always something that can be done. At MWBC, our job is to help you navigate those moments with education, strategy, and solutions that keep you under the bar safely. https://www.melbournewestbarbellclub.com/blog/why-remote-coaching-might-be-right-for-you monthly 0.5 2025-02-12 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/2fd963c3-254e-4a9f-a746-fcd8df40e98a/MWBC+Workshop-041.jpg MWBC BLOG - Why Remote Coaching Might Be Right for You - At MWBC, we know that great coaching isn’t about just showing up to a gym doing the work—it’s about having the right structure, feedback, and support to actually progress. That’s why remote coaching has become such a powerful option for lifters who want expert guidance, without needing to be in front of their coach every session. Whether you're balancing a busy schedule, training from a different location, or just thrive with more flexibility, remote coaching gives you direct access to a structured, individualised plan—with the same level of feedback, accountability, and technical precision you'd get in person. But what does remote coaching actually look like? Coach Sebb is he’s here to break down exactly how it works, why remote coaching is not just “following a program,” and how remote coaching can give you the structure, support, and technical refinement you need to level up. https://www.melbournewestbarbellclub.com/blog/dontdiy monthly 0.5 2025-02-04 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/4825ecee-a5c9-4ee9-8ec8-f182eea29e2d/IMG_5547.jpg MWBC BLOG - If You Are Trying to Teach Yourself Olympic Lifting? Read This First - If you’ve been piecing together your Olympic lifting progress through YouTube tutorials, random Instagram cues, and the occasional WOD, you’re not alone. Weightlifting is highly technical, and most lifters who try to figure it out on their own end up running into the same roadblocks. Some push through, some plateau, and others eventually give up—frustrated that they’re not getting anywhere despite their best efforts. If you’re serious about making real progress in weightlifting, there are five major mistakes that could be holding you back. Let’s break them down. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/730ac33f-7970-4990-9e93-47dee316f0ac/MWBC+060424-087.jpg MWBC BLOG - If You Are Trying to Teach Yourself Olympic Lifting? Read This First - If this hit a little too close to home—good! That means you’re ready to fix it. Weightlifting isn’t just about working hard; it’s about working smart. If you’re stuck in the same frustrating cycles, second-guessing your technique, and wondering why progress feels impossible, it’s time for a better plan. https://www.melbournewestbarbellclub.com/blog/supertotal monthly 0.5 2025-01-29 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/46943340-affa-4474-8773-80b6979a47c8/IMG_1617.jpg MWBC BLOG - I’m Committing to the hybrid athlete life in 2025 - 2025, the year of the Supertotal! The Supertotal combines the five key barbell lifts of Weightlifting + Powerlifting: Snatch, Clean and Jerk, Squat, Bench, and Deadlift. AND to make it more interesting for me, the year I get back into conditioning (AKA cardio). https://www.melbournewestbarbellclub.com/blog/knowing-vs-doing monthly 0.5 2025-01-24 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/730ac33f-7970-4990-9e93-47dee316f0ac/MWBC+060424-087.jpg MWBC BLOG - Knowing What You Should Be Doing vs. Actually Doing It: - Lessons & Truth Bombs You Don’t Want to Hear, But Need to. As a weightlifter or athlete, you already know what you need to do to hit your goals. It’s not rocket science: “I should be eating better to fuel my training.” “I should be managing my stress so I can perform at my best.” “I should be sleeping more to improve my recovery.” But here’s the thing: knowing what to do is easy—doing it is the hard part. https://www.melbournewestbarbellclub.com/blog/practice-makes-permanent monthly 0.5 2025-01-19 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1727058471096-5XOTY1WF12Y4TS941Q72/MWBC+Workshop-023.jpg MWBC BLOG - Practice Makes Permanent - "Less is more, more is less." When I worked in a kitchen over ten years ago (wow, I'm old), that was the first thing one of the chefs taught me. This principle carries over to training as well, especially when focusing on the quality of the lift. You’re probably thinking, "But Sebb, it’s about the amount you do, and to get better, you need more repetition." Well, sorry, you’re wrong… well, not completely wrong. Let me explain. https://www.melbournewestbarbellclub.com/blog/missbychoice monthly 0.5 2025-01-05 https://www.melbournewestbarbellclub.com/blog/10years5lessons monthly 0.5 2024-12-30 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1473c65d-65b7-4b29-8e91-8cbd9b6f67e6/Screen+Shot+2024-08-05+at+2.54.04+pm.jpg MWBC BLOG - I have been lifting weights for 10 years now.. - Here are 5 things I want you to know. By Coach Brooke Alvar https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/d69a1190-1db0-43a6-b2e9-560c2ee61c3e/MWBC+Workshop-101.jpg MWBC BLOG - I have been lifting weights for 10 years now.. - Ten years, thousands of hours under the bar, and countless lessons learned. Lifting isn’t just about what you achieve—it’s about creating a training life that keeps you coming back for more. It’s not about perfection, shortcuts, or the latest trend. It’s about showing up, adapting, and staying consistent, even when life throws chaos your way. It’s about finding the balance between challenge and fun, embracing the boring basics, and occasionally mixing in something “fancy” to keep things fresh. Longevity in lifting comes from curiosity, adaptability, and a deep respect for the process. There’s no one-size-fits-all solution—just the mindset to keep evolving and learning. Whether it’s chasing PBs, mastering a new skill, or simply finding joy in movement, the goal is to build something sustainable, something you love. Ready to take your training to the next level? Contact us at MWBC and see how we can help you achieve your goals, one rep at a time. Here’s to another decade of lifting—and loving every minute of it. https://www.melbournewestbarbellclub.com/blog/goal-setting monthly 0.5 2024-12-29 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/9037c9db-11a0-44bc-afbc-c65fcf3bb656/MWBC+060424-021.jpg MWBC BLOG - Set, Believe, Achieve: A Goal-Setting Blueprint for 2025 - At MWBC we know that goals are more than just aspirations—they’re stepping stones to progress, self-belief, and transformation. As we head into 2025, let’s dive into how you can set, believe in, and achieve your goals, both in the gym and beyond. https://www.melbournewestbarbellclub.com/blog/improving-the-split-jerk monthly 0.5 2024-12-13 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/8c12b8ee-2bd5-411c-8212-bb54106645bd/MWBC+060424-097.jpg MWBC BLOG - Improving the Split Jerk: Enhancing Position, Timing, and Stability - In this blog, we'll cover how to improve your positions throughout the dip, drive, and catch phases of the split jerk, with a focus on better balance, stability, body awareness, and strength. Additionally, we'll explore ways to enhance your speed and timing in the jerk, especially when lifting heavier loads. Much of this knowledge comes from my personal experience as an athlete, working through these areas myself, which has paid off significantly. As a coach, I've continued to learn and apply these principles while working with athletes facing similar challenges. The jerk is one of my favourite movements to teach—perhaps because it’s also a movement I've spent a lot of time working on myself. While many people claim that the jerk is the easiest of the Olympic lifts, I would disagree and say that, like all lifts, it’s highly person-dependent. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/5549dd30-c7c6-4d1b-aa64-1cbefe96b714/Screen+Shot+2024-12-13+at+2.52.21+pm.jpg MWBC BLOG - Improving the Split Jerk: Enhancing Position, Timing, and Stability - Front Foot Elevated Split Squat The split squat is a great exercise to teach proper torso and pelvic positioning. However, many people still push the front knee forward in a regular split squat. A better variation when using split squats to support your jerk is to elevate the front foot or back foot, either on a slant board or wedge. If you always have weight in your front foot in the catch of a split jerk, the front foot elevation is a great variation to help push your center of mass backwards to put more weight in your back leg. Therefore teaching you to maintain a neutral torso position and eventually distributing your weight across both legs. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/0508a64f-e5ae-4b6a-a8f8-bf116b908cec/Screen+Shot+2024-12-13+at+2.54.33+pm.jpg MWBC BLOG - Improving the Split Jerk: Enhancing Position, Timing, and Stability - Rear Foot Elevated Split Squat If you’re the opposite and all your weight is in your back leg and you struggle to keep pressure in your front foot, opt for the rear foot elevation. Doing so will push your centre of mass forward and teaching you how to maintain contact through your front foot. Again still helping teach a neutral torso angle. If you struggle with midline control, holding a dumbbell in a goblet position can help reinforce a stacked midline during the split squat. Alternatively, if you still have trouble controlling your rib cage, you can opt for a dumbbell or plate reaching variation. This teaches you to maintain a better torso position while staying balanced across both legs. You can further progress this exercise by lowering the elevation, reducing your reliance on the raised foot pushing your centre of mass. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/c3f3a48d-9ade-4b1f-8bf3-be509370db9d/Screen+Shot+2024-12-13+at+2.56.37+pm.jpg MWBC BLOG - Improving the Split Jerk: Enhancing Position, Timing, and Stability - DB Split Squat (Hands By Side) If you are someone who naturally your shoulders are rolled forward in your posture, I would recommend using two dumbbells and hold by your side through this exercise. Doing so will help maintain a better posture through your scapular by focusing you pulling your shoulders back. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1734062355676-UM34RG1CWV8T56H34XJ0/Screen+Shot+2024-12-13+at+2.58.59+pm.png MWBC BLOG - Improving the Split Jerk: Enhancing Position, Timing, and Stability https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1734062369136-OCCBOXMOC17FE8LYBBLY/Screen+Shot+2024-12-13+at+2.58.55+pm.png MWBC BLOG - Improving the Split Jerk: Enhancing Position, Timing, and Stability https://www.melbournewestbarbellclub.com/blog/train-your-brain monthly 0.5 2024-12-09 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/d4a4b5e7-f370-433f-8b6f-2eaf22783365/IMG_7180.jpg MWBC BLOG - Train your brain - How Positive Self-Talk Fuels Your gainz, Strength & Success Training is more than just the numbers on the bar—it’s about how you feel when you’re there, how you tackle challenges, and how you grow both mentally and physically. One of the most overlooked tools in your lifting journey? Positive self-talk and self-compassion. Let’s dig in. https://www.melbournewestbarbellclub.com/blog/effort-over-outcomes monthly 0.5 2024-12-02 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/ba2daf04-37d6-47a7-91b4-dc127140c971/MWBC+060424-021.jpg MWBC BLOG - Effort Over Outcomes: Why Process Thinking Is our Core Value - At MWBC we believe in celebrating effort over outcomes. It’s not just a catchy mantra—it’s a fundamental part of who we are as a community and how we coach. No matter where you are on your lifting journey, whether you're a complete beginner or an athlete aiming for international representation, you’re welcome here. At MWBC, you’ll be valued as both a human and an athlete. But what does effort over outcomes actually mean? Let’s break it down. https://www.melbournewestbarbellclub.com/blog/survive-the-silly-season monthly 0.5 2024-11-25 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/f45888eb-271e-4459-bbf5-38a628b74284/IMG_6457.jpg MWBC BLOG - Survive the Silly Season - How to Keep your Lifting mojo When Life Gets Hectic Let’s be real—while the festive season might be full of tinsel and cheer, it’s also deadlines, late nights, and enough “treat yourself” moments to make the gym feel like an afterthought. But here’s the thing: January doesn’t come with a magical “reset” button. What you do now sets the tone for your progress in 2025. At MWBC, we’re all about showing up—even when life’s messy—because progress isn’t about being perfect; it’s about keeping the wheels turning. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/48ed315c-780c-4931-a5b8-8945041d1446/IMG_6458.jpg MWBC BLOG - Survive the Silly Season - 3. Adjust Expectations, Not Effort The silly season isn’t about chasing PBs—it’s about keeping the wheels turning and honouring the work you’ve already put in. Short and Sweet: Got 40 minutes? Use it. Focus on your main lifts (snatch, clean & jerk, squats) and skip the fluff. Celebrate Consistency: Maybe you didn’t crush every lift, but you still showed up. That’s a win. Progress is about staying in the game, not perfection. Listen to Your Body: Late night? Too much festive cheer? Communicate with your coach and adjust intensity. Moving lighter and staying active is always better than skipping. https://www.melbournewestbarbellclub.com/blog/finish-2025-strong monthly 0.5 2024-11-18 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/8f384164-acef-4ddf-ab57-99764db98a8b/IMG_4455.jpg MWBC BLOG - Finish 2025 Strong: Stop Waiting for the New Year to Move the Needle - January is like Christmas for the fitness industry—every gym, program, and supplement company preys on your “New Year, New Me” mindset. But at MWBC, we do things differently. We know motivation is fleeting, and progress doesn’t wait for a date on the calendar. For our community, it’s about showing up, doing the work, and building habits that stick. With the end of the year bringing chaos—work deadlines, social events, family commitments—it’s easy to fall into the all-or-nothing trap: “If I can’t do everything 100%, I’ll just do nothing.” Sound familiar? That’s where having a supportive community, dedicated coaches, and a structured plan can make all the difference. At MWBC, we’re here to help you keep showing up, no matter how busy life gets, and finish 2025 strong. https://www.melbournewestbarbellclub.com/blog/maxout monthly 0.5 2024-11-12 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/9142cf8b-01ae-457e-bc21-c70ce650693e/IMG_5525.jpg MWBC BLOG - The Max Out Trap & Why Missing a Lift Doesn’t Mean You’re Failing - Raise your hand if you’ve ever walked into the gym at the end of a training block and thought, “Today, I want to see what I’m really made of – let’s max out.” Only to be left feeling deflated, disappointed, or downright disrespected by the barbell when an unplanned max-out didn't go as planned (the audacity, right?). At MWBC, maxing out is less about ego and more about understanding what each lift teaches us. Hitting (or not hitting) top weights brings up questions about our progress, expectations, and sometimes, our sense of self. In reality, the outcome of a max-out session isn’t always about the numbers you achieve. It’s about collecting data to build momentum through consistent, balanced training across a cycle. Sure, it can be fun to max out at the end of a block—or even randomly in the middle of your deload if you like giving your coach a heart attack—but let’s explore what maxing out can mean, what it doesn’t mean, and why missing a lift doesn’t define your progress. https://www.melbournewestbarbellclub.com/blog/teachtofeel monthly 0.5 2024-11-06 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/d9ae5782-50df-4f7e-8801-e4fd9155cf6a/IMG_4180.jpg MWBC BLOG - Teaching Through Feeling: Coaching the Person, Not Just the Lift - To improve in weightlifting, we need to improve all qualities of weightlifting, including our technique. No one will ever have perfect technique, but we can always try to improve, and we do that by learning to feel the correct positions, not just by sitting and explaining the technique. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/47b8396b-9112-423e-b22a-d96ea38ac625/MWBC+060424-093.jpg MWBC BLOG - Teaching Through Feeling: Coaching the Person, Not Just the Lift - My Approach as a Coach The first thing I ever do is understand the person in front of me and learn everything I can about them. So when assessing someone’s technique, I just watch them lift and we have a nice chat. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/ff67765a-a964-45df-810f-dd568758e3cd/MWBC+Workshop-029.jpg MWBC BLOG - Teaching Through Feeling: Coaching the Person, Not Just the Lift - Identifying and Addressing Technical Issues Once I decide on what direction I want to go, I will work from the bottom up. So I think to myself, okay, how is the setup? Are they balanced across their whole foot, and can they maintain mid-foot pressure throughout the lift? Do we have good tension throughout the body in the setup, and can they maintain that tension throughout the lift, etc.? If the answer is no, the next step is deciding, where does the technique break down? Is it a matter of awareness or a matter of strength? https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/8c12b8ee-2bd5-411c-8212-bb54106645bd/MWBC+060424-097.jpg MWBC BLOG - Teaching Through Feeling: Coaching the Person, Not Just the Lift - Constraints in Training A constraint refers to any factor—whether technique, range of motion, equipment, or strength—that influences performance. Using constraints in training helps guide the lifter toward the position we're aiming for. These constraints can be applied in various variations to help the lifter feel and understand the right mechanics. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/a92921fd-b904-4062-a8da-403a55b6e93a/MWBC+060424-081+%281%29.jpg MWBC BLOG - Teaching Through Feeling: Coaching the Person, Not Just the Lift - For this person, I chose those three exercises, but there are so many other variations I can use to place a constraint in their program to help teach them the new technique. I could go with blocks, different hang positions, deadlift variations etc. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/4c37ec69-caf5-436a-9127-fbd98fd024eb/MWBC+Workshop-023.jpg MWBC BLOG - Teaching Through Feeling: Coaching the Person, Not Just the Lift - A cue is NOT a teaching point If I just had this person doing the full lifts off the floor and just sat there and kept telling them, “keep your hips down,” “chest up,” “push the floor away,” “tight off the floor,” or any other cues, I probably would never see any impactful change. https://www.melbournewestbarbellclub.com/blog/sharebars monthly 0.5 2024-10-28 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/5bba61e8-b865-44cb-98f8-f7b19b1d5b1d/Screen+Shot+2024-10-28+at+3.21.37+pm.jpg MWBC BLOG - Why Training Together Wins Every Time—and Why It’s Essential at MWBC - Weightlifting can seem like a solo journey, but at MWBC, we know the secret: Training together is the ultimate edge. Sharing the platform isn’t just about saving space; it’s about building a powerhouse community of lifters who push each other, learn from each other, and thrive together. Here’s why training alongside others wins every time—and why it’s at the heart of MWBC. https://www.melbournewestbarbellclub.com/blog/recovery monthly 0.5 2024-10-14 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1727058471096-5XOTY1WF12Y4TS941Q72/MWBC+Workshop-023.jpg MWBC BLOG - Recovery Isn’t Optional: What Every Lifter Needs to Know - A simple way to understand why recovery is so important is when we train, our goal is to progressively improve. To achieve this, we need to increase our capacity for training over time. This requires pushing our bodies with physical stress, recovering from that stress, and then adapting to handle even more the next time. This process of stress-recovery-adaptation is how we get stronger, faster, and more resilient. But once the workout ends, we've only completed half the job. The real progress happens during rest when our body repairs and strengthens itself. If we neglect proper recovery by under-eating, under-hydrating, or under-sleeping, we can't fully recover from that training stress. As a result, we start to plateau, burn out, or even regress (yes, get worse). Training without proper recovery is like driving a car with an empty tank—you won't get very far. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1717986407911-K4XNGDVDQGPSOXDX8Z9K/MWBC+Workshop-008.jpg MWBC BLOG - Recovery Isn’t Optional: What Every Lifter Needs to Know - The Risk of Poor Recovery Think of your body as a car. If you don't refuel it and keep it maintained, you'll run out of gas, break down, and be left stranded. Similarly, if you don't adequately recover between training sessions, you'll start to burn out, your performance will decline, and you'll risk injury. Under-recovery might not show its effects immediately, but over time it catches up. You may find yourself struggling to hit your usual numbers in training, feeling constantly fatigued, or losing motivation. This is why recovery isn't just something to think about once you're sore—it's a proactive process that starts the moment your workout ends. https://www.melbournewestbarbellclub.com/blog/the-science-behind-a-miss monthly 0.5 2024-10-06 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/056959b0-4566-416f-a6ef-4d5d50441b53/MFP_x_MWBC-132.jpg MWBC BLOG - The Science Behind What to DO When You Miss a lift.. - (PS. It’s Not Throw a Tantrum) Every weightlifter has felt it—that moment when, despite your best effort to execute perfectly, the bar comes crashing down, leaving you standing there, frustrated and maybe even a little embarrassed. It stings, but here’s the truth: missed lifts are a normal part of Olympic weightlifting. Misses don’t have to derail your session—or your mindset. So, what’s the best way to handle a missed lift? Spoiler alert: it’s not throwing a tantrum or silent swearing at yourself. At MWBC, we have a method for managing missed lifts that keeps you progressing, not spiralling. By understanding the science behind it, you can turn these moments into opportunities for growth instead of turning a bad lift into a bad session. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/f1c2e00f-097e-4bb4-b80b-ba07041a3ace/MFP_x_MWBC-12.jpg MWBC BLOG - The Science Behind What to DO When You Miss a lift.. - 1. Missed a Single Rep? Maybe you lost focus, your technique was a bit off, or your body didn’t cooperate at that moment. What now? Action: Reset and go again. Misses happen, even on good days. The key is not to overanalyse or suddenly question your entire technique. Take a breath, reset, and give it another shot. A single miss doesn’t define your session, and it definitely isn’t the time to run to your coach for new cues. It’s just a moment—treat it like one. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/f8d426fd-b2e2-4109-bdca-e432bb4b9c86/MFP_x_MWBC-82.jpg MWBC BLOG - The Science Behind What to DO When You Miss a lift.. - 2. Multiple Misses in a Row (Fatigue/Readiness Issues) If you’re missing lifts for two or more sets in a row, something else might be going on—fatigue or just not being mentally or physically ready for the weight. Your body could be tired, your focus might be off, or today’s just not your day. It happens. Action: Drop the load by 5-10kg and finish your sets there. This allows you to keep moving with purpose without burning out. It also gives you a chance to reinforce good technique and build momentum with a weight your body can handle today. Success breeds success, and we want to rack up those positive reps even if it means dropping a little weight. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/75b437e6-2a8b-458e-a7a2-0a8839b104f7/MFP_x_MWBC-175.jpg MWBC BLOG - The Science Behind What to DO When You Miss a lift.. - 3. Multiple Misses in a Row, in the same way (Technical breakdown) If the misses are due to technical breakdowns—positioning, timing, or coordination—your approach needs a tweak. Action: Drop the load by 5-10kg to refocus on form and execution. At a lighter weight, your body can move better, and you can dial in the technique you’re working on. If things start clicking at this lower weight, you can increase the load back up. Sometimes, it’s just about giving your movement pattern a bit more warm-up time—especially when you’re working on a specific technical change. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/e523e190-7cd3-4915-85d7-ddba338ca0bb/MWBC+060424-064.jpg MWBC BLOG - The Science Behind What to DO When You Miss a lift.. - 4. Hitting the First Rep, But Missing the 2nd or 3rd? If you’re crushing the first rep but missing subsequent ones, you might be dealing with either technical or fatigue-related issues. The point of volume phases is to build fitness, and when you’re missing later reps or later sets, this is a glaring indicator that we are on the right track & there is some fitness building to do. Action: Keep the weight but switch to singles, or take longer rest between each rep within the set. By switching to singles, you can still get the volume in without accumulating too much fatigue from repeated missed reps. This keeps the quality of each lift high, and hey—you might even get through those singles faster than your original set plan. Training time = saved. As you progress through your training cycle and get “fitter”, misses will happen less & you will be able to handle the volume better. WIN! https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/d499edd9-eb2c-462e-8a56-f001aa405133/MFP_x_MWBC-62.jpg MWBC BLOG - The Science Behind What to DO When You Miss a lift.. - Why a Tantrum Won’t Help (But a Plan Will) Missed lifts often trigger frustration because we feel like we’ve failed. But, let’s be real—misses are just data points. By having a plan in place, you can turn that frustration into useful information. Whether it’s fatigue, technique, or readiness, understanding the why behind the miss helps you adjust and keep moving forward. You can also apply what you learn to future sessions. Noticing patterns like “when I warm up better, I’m more stable” or “when I rush rest periods, I gas out by rep 3” gives you a roadmap for improvement. Identifying trends makes you a smarter and more responsible athlete and gives you clear targets to work on in future sessions. In weightlifting (and life), misses are inevitable. But how do you respond to them? That’s where real growth happens. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/f81e7039-8d2e-443e-b43a-1d83ee1a0b6a/MFP_x_MWBC-183.jpg MWBC BLOG - The Science Behind What to DO When You Miss a lift.. - Missed Lifts Don’t Define You A missed lift doesn’t define your session, your progress, or your abilities. It’s just part of the journey. Understanding the science behind why you missed and sticking to a solid plan will improve not only your lifting but also your mental resilience. At the end of the day, weightlifting is about adapting, learning, and progressing—one lift at a time. If you’re done with missing and want to dive deep into your technique, book a free 1:1 session with one of MWBC’s expert coaches. We’re offering these sessions for the duration of October only, so don’t miss out—secure your spot here. https://www.melbournewestbarbellclub.com/blog/caffeine monthly 0.5 2024-10-02 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1727845970841-CHKVXHM35HEOPIB6UNPP/unsplash-image-2RrAct0Rf8E.jpg MWBC BLOG - Is Your 4pm Pre-Workout Boost Helping or Hindering Your Gains? - Whether it’s a pre-workout supplement, a shot of coffee, or your go-to energy drink—caffeine is a well-studied and beneficial pre-workout ergogenic aid. But is that 4pm caffeine hit actually improving your performance, or is it quietly sabotaging your training (and recovery) in the long run? Sure, caffeine can: Boost your energy and motivation, Increase alertness and focus, And give you that much-needed kick to crush your session. But before you down that late-day caffeine, there are a few things you should consider. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1727846174765-SYX5BJOHH04RI4D35T7S/unsplash-image-t_NGdeU_9rk.jpg MWBC BLOG - Is Your 4pm Pre-Workout Boost Helping or Hindering Your Gains? - Break the Fatigue Cycle If you’re always relying on caffeine to power through evening training, it’s time to check in with other areas of your routine: sleep, nutrition, hydration, stress management, and recovery. Caffeine is just a temporary fix—these lifestyle factors are the real game-changers. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1727846245606-DJVTM2JAE7XYXBKHDXD5/unsplash-image-kt2lDSaW63o.jpg MWBC BLOG - Is Your 4pm Pre-Workout Boost Helping or Hindering Your Gains? - 5 Alternative Ways to Boost Energy Without Caffeine: Optimize Your Sleep Routine – Aim for 7-9 hours of quality sleep. Consistency is key, so stick to a regular bedtime and wake-up schedule. Hydrate Early and Often – Dehydration is a sneaky energy zapper. Make sure you’re drinking enough water throughout the day, especially if you train later. Move During the Day – A light walk or stretch break boosts circulation and energy without needing a caffeine hit. Even 10 minutes outdoors can work wonders. Eat for Energy – Focus on balanced meals with carbs, proteins, and healthy fats. Try energy-boosting snacks like nuts, bananas, or oats pre-workout. Use Breathing Exercises – Techniques like diaphragmatic breathing reduce stress and increase oxygen flow, giving you a natural energy boost without stimulants. https://www.melbournewestbarbellclub.com/blog/feel monthly 0.5 2024-09-23 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/ff67765a-a964-45df-810f-dd568758e3cd/MWBC+Workshop-029.jpg MWBC BLOG - Why 'Feeling' the Lift Changes Everything - When you’re starting your Olympic weightlifting journey, it’s easy to get caught up in trying to lift heavy. But the truth is, the most important focus for beginners isn’t the weight on the bar—it’s mastering the right technique. The key to long-term success is learning how to feel the correct positions in each lift. By practicing movements with good form, you’re laying the foundation that will support your progress as you advance. https://www.melbournewestbarbellclub.com/blog/repeating-weight-for-mastery monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/06154dbf-3ae1-4db6-ac79-46fe545fb360/MWBC+Workshop-047.jpg MWBC BLOG - You don’t outgrow a number, just because you’ve lifted it before! - So, you’re training hard, logging your sessions, doing everything to make progress—but you keep seeing the same damn numbers pop up on your program. Over and over again. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1704849369510-Y316TSUSTNIWKDIUWI4S/IMG_4925.jpg MWBC BLOG - You don’t outgrow a number, just because you’ve lifted it before! - The Reality of Progressive Overload Progressive overload is the cornerstone of training. It’s the gradual increase of stress or stimulus on the body. But here’s the kicker: Progressive overload isn’t just about slapping more weight on the bar. If you lifted 50kg last week, and you lifted 50kg this week, and it still challenged you—technically, physically, or mentally—that’s still progress. That load still has its place in helping you get stronger. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1714956542194-7B0DNZPXT8TZWT54DB0M/MWBC+060424-012.jpg MWBC BLOG - You don’t outgrow a number, just because you’ve lifted it before! - Repetition Isn’t Stagnation—It’s Mastery When you keep seeing that same number, embrace it. Here’s what’s really happening when that weight shows up on repeat: Refining your technique: Each rep, each set, you’re honing in on the details. Conditioning your body: You’re teaching your body to handle that load better every time. Building mental resilience: That weight becomes a no-brainer because you’ve faced it so many times. Approaching with confidence: You’re attacking that weight with a stronger mindset each time. Tougher sessions, better outcomes: Maybe you’re hitting that weight after a grueling session and it’s still moving well. More control, more precision: You’re nailing the form with better control than ever before. Faster, more efficient lifts: That weight might be moving faster than it did last month. Lower RPE: What once felt like a 9/10 now feels like a 7/10. More sets, less rest: You’re doing more work in less time. https://www.melbournewestbarbellclub.com/blog/5-faqs-beginner monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/03610cb4-25af-4fe1-9519-64a9d43f6448/MWBC+Workshop-012.jpg MWBC BLOG - 5 FAQs Beginners Ask About Weightlifting - How long does it take to learn the snatch, clean, and jerk? Learning the Olympic lifts is definitely person-dependent (and we all know you love hearing that, right?). Generally, getting the basics down—like performing the lifts through their full range of motion—can take about four weeks. But does that mean you’ve mastered them? Nope, not even close! At that point, you’re just getting introduced to the skill. To really nail it, you’ll need to keep practicing, refining your technique, and gradually increasing the load. True mastery comes with time, practice, and getting cozy with the terminology of Olympic weightlifting. You’ll know you’re on the right track when you can hit those positions consistently like a boss.story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1717986407911-K4XNGDVDQGPSOXDX8Z9K/MWBC+Workshop-008.jpg MWBC BLOG - 5 FAQs Beginners Ask About Weightlifting - How do I improve my technique? Once you’ve got the basics down, you’ll start performing the lifts—but let’s be real, it won’t be perfect right away, and that’s totally normal. The goal? Turning those inconsistencies into solid, repeatable lifts. First, we need to figure out where the technique is slipping. Is it a lack of awareness about positioning, or are you lacking the strength to hold those positions? Once we’ve nailed down the issue, we’ll introduce a variation that forces better positioning and helps you feel the difference. Then, it’s all about consistency and quality—rinse and repeat until you’re lifting like a champ. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1715566002003-TRAFNZ6V1WIEEH0DPBTQ/MWBC+Workshop-023.jpg MWBC BLOG - 5 FAQs Beginners Ask About Weightlifting - How often should I train for Olympic weightlifting? Let’s get this out of the way—it depends on the person (don’t hate me!). A solid recommendation is 3-4 days a week, but start slow and build up as your body gets used to the new demands. Jumping in too fast can lead to burnout, and we’re here to build you up, not break you down. The more time you spend under the bar, the quicker you’ll improve. Aim to hit the snatch, clean, and jerk 2-3 times a week. For beginners, less is often more—start with a manageable volume to keep your focus sharp and avoid feeling overwhelmed. As you progress, you can gradually increase your training load. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/b0cf5a20-71a7-42a5-aa4d-e627a3fed354/MWBC+060424-081.jpg MWBC BLOG - 5 FAQs Beginners Ask About Weightlifting - Do I need a certain level of strength to start weightlifting? This one’s simple: NO! Anyone can start Olympic lifting, regardless of their current strength level. Sure, everyone has different mobility and positioning, but that doesn’t mean you need to be strong to begin. A good coach (like the ones at MWBC) will meet you where you’re at. As you learn the movements, your strength will naturally build. Remember, you’re learning a skill first—so no need to worry about lifting heavy right off the bat. You’ll be focusing on general strength training to support your lifts. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/eae0796d-9234-4ebf-8806-43ab00d52d84/MWBC+Workshop-025.jpg MWBC BLOG - 5 FAQs Beginners Ask About Weightlifting - Do I have to compete? Nope, competition isn’t a requirement for weightlifting! Competing can be awesome for setting goals and testing your skills under pressure, but it’s not the only way to measure progress. You can test your lifts within the community or simply gauge how much more confident and capable you feel—both in and out of the gym—since starting your weightlifting journey. One of the best parts of weightlifting is being part of a community that supports and pushes you, even though it’s often seen as an individual sport. So, no need to compete to enjoy or benefit from weightlifting. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/b770fde2-91c9-487e-8785-3126489f6e8e/Screen+Shot+2024-06-26+at+11.12.53+am.png MWBC BLOG - 5 FAQs Beginners Ask About Weightlifting - Ready to start your weightlifting journey? If you’ve been nodding along while reading this and thinking, “I need this in my life,” then our Barbell for Beginners (B4B) program is exactly what you’re looking for. B4B is designed to take you from absolute beginner to confident lifter in just 8 weeks. You’ll get hands-on coaching, personalised feedback, and the support of a community that’s just as pumped about lifting as you are. Spots are limited, and we kick off in October—so don’t miss out! Got more questions about weightlifting? Hit me up in the DMs on Instagram @thatcoachguy, or give me a follow for some top-notch banter. -Coach Sebb https://www.melbournewestbarbellclub.com/blog/weightclass monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/a2f39c47-4005-4998-a4ea-78aeba428142/08F1C1E1-DBDB-4AB3-A525-56CB883AB869_1_105_c.jpeg MWBC BLOG - The Best Weight Class for You is the One You Recover In - Weight classes can seriously mess with your head. Trust me, I've been there. When I first stepped into the world of weightlifting, I was laser-focused on being a 64kg lifter. At 168cm tall, it seemed like the logical choice. Then, during a weightlifting clinic, a coach casually suggested, “You should be working towards lifting as a 75kg.” Cue the internal meltdown. https://www.melbournewestbarbellclub.com/blog/crossfit monthly 0.5 2024-08-19 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1717986407911-K4XNGDVDQGPSOXDX8Z9K/MWBC+Workshop-008.jpg MWBC BLOG - CrossFit & Weightlifting: A Delicate Balance - CrossFit and weightlifting are both demanding sports requiring dedication, discipline, and a strategic approach. Many athletes aim to excel in both, but balancing their demands can be challenging particularly due to the ‘unknown and unknowable’ programming style that accompanies training for competitive CrossFit. This is how to make progress in both, without just spinning your wheels. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/0026282a-6f26-4894-be01-f3794a7a4946/MWBC+060424-081+%281%29.jpg MWBC BLOG - CrossFit & Weightlifting: A Delicate Balance - Common Mistakes & How to Avoid Them: Short-Term Focus: Jumping from one short program to another without mastering fundamentals leads to stagnation. Avoid seeking quick fixes and focus on building a solid foundation. Reinforcing Bad Habits: Poor form during workouts can cause overuse injuries and plateaus due to suboptimal movement patterns. Prioritise correct technique. In and out of metcons, if you really want to improve your technique you may need to slow yourself down in a workout for a little bit. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/8cbea90e-b18c-4c93-a50a-c98f93919f37/MWBC+Workshop-125.jpg MWBC BLOG - CrossFit & Weightlifting: A Delicate Balance - Prematurely Increasing Weight: If the goal for you is to improve in the olympic lifts, then start at a weight that you can maintain good quality reps before increasing the weight. Otherwise you may never actually improve. Making the lift and making the lift with technical movement are two different things. Overextension: Spreading focus too thin prevents mastery of any specific skill. Trying to do everything means you will probably accomplish nothing at all. It can be done with smart programming but not if you’re constantly just jumping between many different programs. Coaching: More Than Just Technique Tweaks A qualified coach is invaluable for both CrossFit and weightlifting. They provide expert guidance, correct technique, and can create long term & personalised training plans to set you up to achieve your goals. Don't underestimate the value of coaching – it can be the difference between spinning your wheels and making consistent progress. https://www.melbournewestbarbellclub.com/blog/ccc monthly 0.5 2024-08-13 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/61a55619-0712-45cb-9961-bd2ea3d7d76f/IMG_7180.jpg MWBC BLOG - Community, coaching & Customisation: The Secret sauce to Weightlifting Wins. - In the world of weightlifting, PBs and podiums get all the glory. But at MWBC we reckon the real magic happens in the journey, not just the destination. We've seen firsthand how a tight-knit crew and a personalised plan can transform not only your lifts but your whole damn outlook on training, and in turn, life. Deep, right? Stay with us & we'll break down the why for you. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/7857dd88-bf4a-4b03-b59b-af3541b90fe7/MFP_x_MWBC-203.jpg MWBC BLOG - Community, coaching & Customisation: The Secret sauce to Weightlifting Wins. - Secret Sauce 2: Individualised Programming: Your Unique Path to Gains Generic templates and one-size-fits-all plans that promise to lead to a PB at the end of a 74-week cycle? Nah, not our style. At MWBC, we know that every athlete is different. Your body is one-of-a-kind. Biomechanics, injury history, strengths, and weaknesses – we take it all into account when designing your program to ensure we're on the right track to your ideal destination. Your goals are your own. Whether it's smashing a comp, nailing that first 100kg back squat, or just feeling strong and confident in your skin, we'll tailor your program accordingly. We all learn differently. Some people pick things up quickly, others need more time and repetition. We adapt to your pace, ensuring you're always challenged but never overwhelmed. https://www.melbournewestbarbellclub.com/blog/hybrid monthly 0.5 2024-08-05 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/06154dbf-3ae1-4db6-ac79-46fe545fb360/MWBC+Workshop-047.jpg MWBC BLOG - A Hybrid Athlete's Guide to.. - Smooth Snatching Without Sacrificing Squat Strength So, you've built a back squat that could move mountains, but now you're itching to add some serious athleticism to your repertoire? The snatch is calling your name, but you're worried about losing those hard-earned strength gains. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/80fb6e41-c2ca-40af-be06-07dbaf0c3f65/Screen+Shot+2024-08-05+at+2.46.32+pm.png MWBC BLOG - A Hybrid Athlete's Guide to.. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/7334dcc0-5d21-4f71-bddf-906657a1739f/IMG_4925.jpg MWBC BLOG - A Hybrid Athlete's Guide to.. - So, there you have it, hybrid athletes! You absolutely can conquer both the snatch and the squat. Remember, it's all about finding the right balance of training volume, understanding the nuances of progressive overload, and embracing accessory work as your secret weapon. Be patient with yourself, trust the process, and keep repeating those movements. Before you know it, you'll be snatching with speed and squatting like a powerhouse. The path to becoming the ultimate hybrid athlete starts here. -Coach Brooke https://www.melbournewestbarbellclub.com/blog/training-fails monthly 0.5 2024-07-31 https://www.melbournewestbarbellclub.com/blog/beginners monthly 0.5 2024-07-15 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/03610cb4-25af-4fe1-9519-64a9d43f6448/MWBC+Workshop-012.jpg MWBC BLOG - The Ultimate Beginner's Guide to learning Weightlifting - So, you've just dipped your toes into the electrifying world of Olympic weightlifting – the Snatch, the Clean & Jerk – and it's got you hooked. Awesome! But now you're wondering, how do I turn those first awkward lifts into the smooth, powerful movements that make weightlifting so damn cool? https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1717986407911-K4XNGDVDQGPSOXDX8Z9K/MWBC+Workshop-008.jpg MWBC BLOG - The Ultimate Beginner's Guide to learning Weightlifting - Ready to Join the Fun? If you're looking for a place where you can learn Olympic weightlifting, make lifelong friends, and become the strongest version of yourself, MWBC is your home. -Coach Sebb https://www.melbournewestbarbellclub.com/blog/optimising-technology-and-your-training monthly 0.5 2024-07-08 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/f70236ca-7452-4c0c-bb81-0ea9a21335ec/MFP_x_MWBC-960.jpg MWBC BLOG - Optimizing TechNOlogy and Your Training - Training apps, tracking apps, bar path trackers, wearables, HRV, strain... We are bombarded with amazing technology that can tell us EVERYTHING we want to know and more. Now, don't get me wrong, I am a fan of tracking and utilising this technology in various ways to help optimise performance, health, and wellbeing. And many tracking apps can be a very useful tool in creating awareness and knowledge about our bodies. But…a lot of the time people confuse information for insight. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/be3bc367-b70e-4ba3-a98b-36b204d12f84/MWBC+Workshop-101.jpg MWBC BLOG - Optimizing TechNOlogy and Your Training - If you have questions about how to effectively integrate technology into your training or want to discuss your training progress, feel free to reach out to me and we can look at the key points you need to focus on to maximize recovery and in turn generate high performance. - Coach Brooke https://www.melbournewestbarbellclub.com/blog/autoregulation monthly 0.5 2024-07-01 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1717986407911-K4XNGDVDQGPSOXDX8Z9K/MWBC+Workshop-008.jpg MWBC BLOG - Percentage Work vs. Autoregulation in Weightlifting: A Thoughtful Approach - In the world of weightlifting, precision is paramount. Yet, when it comes to training intensity and volume, the debate rages on: should you adhere to a rigid percentage-based plan, or embrace the flexibility of autoregulation? The truth is, both approaches have their merits, and the ideal choice often depends on your individual experience level and training goals. https://www.melbournewestbarbellclub.com/blog/busy monthly 0.5 2024-06-27 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/c6236130-27da-47f9-b71e-337167179a23/Screen+Shot+2024-06-26+at+11.30.57+am.png MWBC BLOG - When Life Gets Messy: 6 Training Hacks for busy AF humans  - We all have those days. You know, the ones where your to-do list rivals an ALDI receipt, and the weight of your responsibilities feels like you've just deadlifted a small car. Squeezing in a workout on those days? It feels like trying to fit a square peg into a round hole. It's easy to feel overwhelmed, to let training slide down the priority list, and to convince yourself that you simply don't have the time or energy. But hold onto your protein shake, because we’ve got a different take. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/b770fde2-91c9-487e-8785-3126489f6e8e/Screen+Shot+2024-06-26+at+11.12.53+am.png MWBC BLOG - When Life Gets Messy: 6 Training Hacks for busy AF humans  - Collaboration, Not Dictatorship At MWBC, we believe in working collaboratively with you, empowering you to take ownership of your journey. We offer guidance, support, and expertise, but ultimately, you're in the driver’s seat (so buckle up!) All the warm and fuzzies aside, you can love training (when you eventually get there), but if you’re struggling to get your butt through the door, we have some next-level hacks to make it happen. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/651ab2c8-0f96-4c5a-be7a-c745123de579/Screen+Shot+2024-06-24+at+8.13.33+am.jpg MWBC BLOG - When Life Gets Messy: 6 Training Hacks for busy AF humans  - Remember: You are capable of incredible things, both inside and outside the gym. Let us help you unlock your full potential and create a life that is healthy, balanced, and fulfilling. And hey, a little laughter along the way never hurt anyone! If you're not an MWBC fam and you're reading this blog nodding, thinking, "I need some of this support and accountability in my life," we got you, BOO! Click this link to book a free hour 1:1 with an MWBC coach. xoxo https://www.melbournewestbarbellclub.com/blog/3yearitch monthly 0.5 2024-06-13 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/e523e190-7cd3-4915-85d7-ddba338ca0bb/MWBC+060424-064.jpg MWBC BLOG - Hitting a Wall - How to Breakthrough The 3 Year ‘Itch’ - Picture this: You've been hitting the platform for a few years now. You've mastered the basics, smashed some PBs, and maybe even stepped onto the competition stage. But lately, something feels off. The gains have slowed, those nagging injuries are whispering louder, and the fire in your belly has simmered down to a flicker. The fun has slowly faded, the grind has begun. You're going through the motions, but it feels like you're not getting anywhere. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/4377cb5d-db6f-418b-9288-cc3fa85781d4/MFP_x_MWBC-676.jpg MWBC BLOG - Hitting a Wall - How to Breakthrough The 3 Year ‘Itch’ - Shifting Gears: Rediscovering the Magic of the Barbell The good news? The 3-year itch isn't a death sentence for your lifting dreams. It's a wake-up call, a chance to hit the reset button and reignite the fire that once fuelled your passion. This "itch" can actually be the catalyst for a major breakthrough, propelling you towards those PBs you've been chasing. https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/b716778c-5675-484b-aee5-dabc83807138/MFP_x_MWBC-893.jpg MWBC BLOG - Hitting a Wall - How to Breakthrough The 3 Year ‘Itch’ - Overcoming the Itch and Pushing into the Future Many successful weightlifters have navigated the 3-year itch by: Finding balance: Make time for hobbies and activities outside the gym to prevent burnout and maintain a healthy perspective. Expanding their identity: Remember that you're more than just a weightlifter. Cultivate other interests and passions to enrich your life. Embracing the process: Focus on the daily grind and small victories, not just PBs. Enjoy the journey! Setting realistic and flexible goals: Goals should be challenging but attainable. Be open to adjusting your path as needed. Celebrating small wins: Recognise and appreciate every milestone, no matter how small. Connecting with the community: Lean on your fellow lifters for support, motivation, and camaraderie. https://www.melbournewestbarbellclub.com/blog/compete monthly 0.5 2024-06-13 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/7106b20f-c401-4c43-96e0-5781bacfc307/E949537B-E45A-4F83-B50E-AB70ABEFA15F.JPG MWBC BLOG - How Often Should You Compete (or Max Out) in Weightlifting? - At MWBC, we're all about pushing limits and chasing gains – whether you're a seasoned competitor or someone who loves the daily grind of training. We know everyone's different, with unique goals and motivations. But one question we often hear is: "How often should I actually put myself to the test, either in competition or by maxing out in the gym?" Well, as with everything in weightlifting, it depends. Let's break it down. https://www.melbournewestbarbellclub.com/blog/no-analysis monthly 0.5 2024-06-10 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/e03c0cc9-f137-410a-8dc5-707f41824a73/MWBC+Workshop-032.jpg MWBC BLOG - Competition is not the day for technical analysis - So, it's comp day, and maybe you missed a lift or your technique on the platform wasn't as solid as you hoped. Naturally, you turn to your coach and ask why? What do you need to change? What cue should you be focusing on now?! STOP!! https://www.melbournewestbarbellclub.com/blog/hypertrophy monthly 0.5 2024-06-04 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/94e6a016-d728-4ce1-a638-ab5d88b99c75/MFP_x_MWBC-670.jpg MWBC BLOG - Why Catching A ‘Sweet-Pump’ Will Make You a Better Lifter.. - Today, we're talking about a secret weapon that can seriously level up your lifting game: hypertrophy (a.k.a. building muscle). https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/9e3613e9-089a-408b-a3ba-8642ed2d7bc6/MFP_x_MWBC-949.jpg MWBC BLOG - Why Catching A ‘Sweet-Pump’ Will Make You a Better Lifter.. - Ready to Build a Stronger You? At MWBC, we're all about lifting smarter, not just harder. By incorporating hypertrophy into your training, you're not just building a stronger body, you're building a better athlete. So the next time you see those accessory exercises, give them a high-five – they're there to help you crush your goals! Book a Free 1:1 Session: Want to dive deeper into how building muscle can take your lifts to the next level? Book a free consultation with one of our coaches. We'll chat about your goals and create a plan that's uniquely you! https://www.melbournewestbarbellclub.com/blog/quittingcompetition monthly 0.5 2024-05-25 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1700106154109-82MFOHP2B3IP2E5ERQ3C/IMG_3344.JPG MWBC BLOG - I Quit Competing in Weightlifting. Here's What Happened Next. - Hey lifters, I've got a confession to make: I don't compete in weightlifting anymore. Gasp! I know, I know, it sounds crazy coming from an osteopath who also owns and runs a weightlifting club. But hear me out, because this story isn't about giving up on your passion – it's about finding a healthier relationship with it. https://www.melbournewestbarbellclub.com/blog/firstcomp monthly 0.5 2024-05-20 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/866770c7-4c21-4161-a2d7-2d7e271b665c/IMG_4089.JPG MWBC BLOG - Everything you need to know for your first weightlifting comp! - Alright team, let's get you in the know for your first weightlifting comp! Here's the lowdown on what to expect, so you can walk in like a boss and smash those lifts. https://www.melbournewestbarbellclub.com/blog/how-to-train-with-injury monthly 0.5 2024-05-13 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/eae0796d-9234-4ebf-8806-43ab00d52d84/MWBC+Workshop-025.jpg MWBC BLOG - How to Train Smarter, When you can’t train “harder” - Injuries suck, I know. You're sidelined, watching everyone else crush their goals, and it's enough to make you want to chuck your lifting shoes out the window. But let's get real: moping ain't gonna fix anything. There's ALWAYS a way to make progress, even when your body's being a jerk (see what I did there) This blog isn't about pushing yourself through excruciating pain. This is about training smarter, through injury. Here's how to turn that frown upside down and get the most out of your workouts, even when you're banged up. Let's assume you're already rocking a rehab plan from a qualified professional – not some random internet guru. Proper rehab is crucial for healing and preventing future setbacks. https://www.melbournewestbarbellclub.com/blog/frompowerliftingtoweightlifting monthly 0.5 2024-05-13 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/be3bc367-b70e-4ba3-a98b-36b204d12f84/MWBC+Workshop-101.jpg MWBC BLOG - Things I Wish I Knew When I Traded Powerlifting for Weightlifting - I’m Coach Brooke Like many, I found my way to weightlifting after training in powerlifting for many years. The transition was an eye-opener, and I'm here to share the stuff no one tells you before you get started. https://www.melbournewestbarbellclub.com/blog/theinjurytrap monthly 0.5 2024-05-13 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/555df7b1-a436-4d98-9de7-021bb51f2529/IMG_7180.jpg MWBC BLOG - The "Too Heavy, Too Often, Too Soon" Trap and How to Avoid It - Make it standWeightlifting is an incredible sport, but pushing your limits can sometimes lead to frustrating injuries. As an osteopath and a lifter, I've seen the same patterns contribute to injuries time and again. The main culprits? Going too heavy, too often, and too soon. By understanding these pitfalls, you can stay healthy and keep reaching your performance goals. https://www.melbournewestbarbellclub.com/blog/nutrition-for-training-a-beginners-guide monthly 0.5 2025-02-04 https://images.squarespace-cdn.com/content/v1/6286ea3c852eaf2a046d9b06/1738645761976-242XFC04GMLGNU1PPZYK/unsplash-image--YHSwy6uqvk.jpg MWBC BLOG - Nutrition for Training: A Beginner's Guide - Nutrition can be complex, and figuring out what to eat for optimal training can be overwhelming. 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