Want to learn Weightlifting?
Training on your own?
Need live Coaching to get you to the next level?
PFP Barbell has a USAW Barbell Club located inside Pittsburgh Fitness Project at 5500 Butler Street , Pittsburgh PA 15201. We are an East Coast Gold Satellite location making us part of the winningest team in all of weightlifting.
Barbell Club Membership is $75/month it includes:
It all starts with a FREE Barbell Assessment ! Email : Head Coach Tom Duer to set up your Assessment today.
About Coach Tom :
Have you hit a road block in your progress?
Do you jump from program to program?
Are you constantly second guessing your coach?
I would bet all three of these are related to a lack in faith. I am not talking specifically talking about Biblical Faith , but not completely unrelated as well. I am referring into a lack of trust in three big things that are key to your Weightlifting success.
About Tom :
Last week Maggie and Tom Duer had the opportunity to go on Broken to Barbell last weekend. We talk about how we met, founding Pittsburgh Fitness Project, Weightlifting, Tom living in a Zoolander house, and the fun fun world of Tinder dates. Follow the link and give it a listen!
If you answered yes to any of these questions than our Remote Athlete Program could be exactly what you are looking for!
Our Remote Athlete Program is designed for those athletes who want to get better or compete in Olympic Style Weightlifting AND are living in Western Pennsylvania. We are focusing on more local athletes we can see 2-4 times a month in PERSON.
In the sport of weightlifting, consistency is key. Consistency is something as athletes and coaches we always strive towards. Ideally, we always want to make those important lifts in both training and in competition; however, that isn’t always the case. Often times, our bodies are sore and tired, our minds are taxed from our lives, or we aren’t just moving as well as we’d like. Fortunately, there are ways to hone your consistency even when everything else seems to be missing the mark. Here are 4 easy tips that I have used in my training to increase my consistency on the good days and the bad.
While there are many ways to increase consistency throughout your training and competitive strategies, these are 4 tactics that have helped me immensely. That being said, the keys to any type of consistency is to constantly address the hinderances to your progress and work towards fixing them, and as always, listen to your coach.
Yours in strength,
We just wrapped up our first 6 weeks of an 18 week training cycle at the gym . This is the first time , as a team , we have put a long term training program into place for our athletes. We are a pretty new gym with really new lifters so we have spent most of the past 18 month on skill development and general strength. This weekend we had 5 athletes compete at the East Coast Gold Classic in York PA , while the rest of our gym worked up to Maxes in the Snatch and Clean and Jerk in the gym .
While in York , our team had the chance to watch some of the higher level women from East Coast Gold compete on Saturday . Our women are awesome! They are also all very new to the sport. I believe that every single one of them can become really good weightlifters if they stay consistent in their training and continue to be open to learning and growing. I think they left a little awestruck and inspired by what they saw from the national level women on Saturday.
On our ride home we started talking about all things weightlifting, My wife, who just started back into training for weightlifting , mentioned that sometimes she feels "unworthy" of the coaching she receives . I thought this was a little silly, but then one of our lifters spoke up. She informed me that she had felt this very same way before coming into PFP Barbell. She thought that she wasn't good enough yet to coming in to get coached. Then went on to talk about how happy she was that she finally decided to come in.
After this conversation I decided to create a simple checklist to see if you are good enough to be coached.
There you go! You are good enough, you deserve coaching, you are not a waste of time for anyone. If any coach makes you feel that way go somewhere else. There is one big catch: THE COACH CAN NOT WANT IT MORE THAT YOU WANT IT. As coaches we can do a lot of things , but effort, enthusiasm, and perseverance is up to you. Coaches can show you the way , but it is up to you to get there. Remember , you are enough!
To get started weightlifting go to : www.pittsburghfitnessproject.com/get-started.html and schedule your FREE assessment with Tom !
Many people have big aspirations to begin change - a New Year's Resolution, big life event coming up, the list goes on. The best way to make sure you stick to your long term goals is to create smart goals! Here's how:
Specific: Let's say your goal is to "exercise more". That's a great goal! But how are you making that specific? A more specific goal would be "exercise at least 3 days per week for 30 minutes for 1 month". The more variables you add to your goals the better able you are to measure your progress.
Measure: Now that you have specified your goals, how are you going to measure them? Let's say that you only completed 2 out of 3 days of your exercise goals for the week - that lets you know that you have some room for improvement! Measuring your progress lets you make sure that you're on track while also providing feedback of how much you have improved.
Attainable: Are you able to attain these goals? A goal like "run for an hour every day" when you are just beginning to start exercising is probably not an attainable goal. It's much more attainable to start off slow and then gradually progress your frequency, duration, and intensity for a more long-term approach!
Relevant: Is the goal relevant to you? Tie in your goals with your reason for completing them. Why is this goal important to you? Defining your reasons why you want to accomplish this goal will connect your intentions to your actions.
Time: How long are you giving yourself to accomplish this goal? It's good to have an end point that way you can evaluate your goals and see if they were successful or not! If so, you can progress to another short term goal or create a long term goal. If not, ask yourself what your challenges were and reassess for next time!
Creating sustainable changes is possible for every body. Take the time to set yourself up for success!
-In health and strength,
Don't Tell me how Rough the Seas are....Just Bring the Ship in! Providing Feedback is not Excuse making .
As a developing athlete being coachable didn't come naturally for me. If I didn't do something correctly , often times an excuse would be the first thing out of my mouth. Our head coach loved the saying " Don't tell me how rough the seas are, just bring the ship in!" . What he was telling us was , either we got it done or we didn't. It did not matter why we didn't make the play , it just mattered that we didn't . The coaches job was to figure out what went wrong, it was our job to listen to the coach on how to correct it . This concept was so ingrained in me that I became a sponge for feedback. If I didn't get something right , I wanted to know how to improve, then I would take steps to fix whatever I was missing. I had started to develop a growth mindset.
A Growth Mindset: Individuals who believe their talents can be developed through hard work, good strategies, and input from others .
So what the heck does this have to do with Weightlifting? Coachability is the number 1 trait you need to be successful in the sport of Weightlifting . There are a lot of super talented athletes out there but the ones that truly succeed are those who embrace coaching and feedback in order to continue to evolve and grow as an athlete.
One of the quickest ways to stop your development as a lifter, is to start finding excuses for why you "can't" do the things you're being coached to do. But what happens when there are legitimate reasons that you can't perform the task being asked of you? How do you know when you are just making an excuse or providing beneficial feedback that your coach needs in order to get you to your end goal of lifting better?
Excuses: Nearly all of these problems come down to not being coachable . Typically most of the athletes we have run into do not have to be encouraged to work harder. For the most part they need to be told to pull it back and focus more on good movement ,rest, and recovery.
Your coaches job is to make you the best weightlifter you can be. You can help them do this by providing proper feedback , being coachable, and finding a way instead of finding an excuse.
Find a way to better lifting technique by scheduling a FREE Barbell Assessment today!
"If you have a dream, you can spend a lifetime studying, planning, and getting ready for it. What you should be doing is getting started."
There are a lot of ways people find out about the sports of weightlifting . The usual suspects are Crossfit, Strength and Conditioning programs, or the Summer Olympics. I know I was always captivated by the sport as a kid during the Olympics, I always wondered how people got into the sport. As a small town kid from Central PA, prior to Crossfit , I had never even seen any weightlifting in person aside from our power cleans in the football weight room. As I got older and my competitive side came calling, I found Crossfit and fell in love with the barbell work. Slowly but surely I started focusing more and more of my attention into weightlifting until one day I started lifting full time.
Weightlifting is awesome! Weightlifting full time is not for everyone. If you want to pursue the sport but are currently engaged in a fitness regime, the prospect of completely leaving your previous activities behind can be a little intimidating or just flat out unappealing. I have some great news, you don't have to. You can successfully get better at lifting my practicing 1-3 times a week with a coach. Then if at some point you decide that Weightlifting is "your thing" you can choose to pursue it fully. Thats the thing about YOUR fitness goals....they are yours.
Previously PFP Barbell didn't have good options for those who want to drop in 1-3 times per week , but want to continue with their other fitness goals. We have just started some awesome options for those folks.
Classes : Great option for those with previous Weightlifting experience that wants some extra help in a group setting . We have Classes 3 times a day Monday-Friday and 1 on Saturdays .
Drop-In : $20
5 Classes : $60
10 Classes : $100
25 Classes: $200
1 Month Unlimited (open gym included) : $75/month auto payment every month
Private and Semi-Private Weightlifting Coaching : This is great for those who want more indivualized instruction or looking to improve a specific skill .
60 min sessions only
Barbell Assessment : FREE
$300 for 5 sessions ($60/session)
Semi Private(2-4 people) : $30/Session
Weightlifting Courses : These courses are designed to not only teach you what to do, but also why your doing it.
60 min Semi Private
Basic Barbell (3 sessions) : $90
Weightlifting 101 (12 sessions): $300
Coaches and Athletes will be contributing to this blog. We will be discussing lifting tips, smashing goals, and much more.