Powerlifting Technique (PT)

In “Powerlifting Technique (PT),” join me on an extraordinary journey of resilience, determination, and self-discovery. This page chronicles my incredible transformation from an accident recovery patient to a revered powerlifter, celebrating the triumph of the human spirit.

At the age of 13, a life-altering car accident threatened to shatter my dreams. Yet, armed with unwavering determination and God by my side, I defied the odds and not only graduated with my class but embarked on an extraordinary path of personal growth and achievement.

As I entered Penn State University, the hallowed halls of academia became my stomping grounds. I immersed myself in the study of strength and conditioning, compelled by an insatiable thirst for knowledge. Alongside my academic pursuits, I cultivated an unwavering passion for entrepreneurship, recognizing the power of combining ambition with physical prowess.

While forging my path as an entrepreneur and gym buff, I discovered the exhilarating world of powerlifting. It was on the platform, amidst the clanging of weights and the roar of the crowd, that I found my true calling. Powerlifting became not just a sport but a metaphor for life—a testament to the indomitable spirit that resides within each of us.

“Powerlifting Technique (PT)” is an intimate exploration of my personal growth and the relentless pursuit of excellence. Through the pages of this book, I will share with you the invaluable lessons I learned along the way, unveiling the secrets behind mastering the art and science of powerlifting technique.

Join me as I unravel the intricacies of technique, delve into the psychology of success, and uncover the transformative power of physical and mental resilience. Together, we will embark on a journey that transcends the boundaries of sport, inspiring readers to overcome adversity, embrace their passions, and unleash their full potential.

Welcome to “Powerlifting Technique (PT)”—a testament to the human spirit and a roadmap for achieving greatness.

Lean Body Pack


The sumo deadlift is a variation of the conventional deadlift exercise that places emphasis on the lower body, particularly the hips and inner thigh muscles. Here’s how you can perform a sumo deadlift:

  1. Begin by standing with your feet wider than shoulder-width apart, toes pointed outward at an angle of about 45 degrees.
  2. Position the barbell on the floor in front of you, aligning it with the midpoint of your feet.
  3. Bend your knees and lower your hips, maintaining a straight back and grasping the barbell with a grip that is wider than shoulder-width. Your hands should be inside your knees.
  4. Take a deep breath, brace your core, and prepare to lift the weight.
  5. Drive through your heels and extend your hips and knees simultaneously, lifting the barbell off the floor. Keep your back straight and maintain a neutral spine throughout the movement.
  6. As you stand up, squeeze your glutes and thrust your hips forward to fully lock out the movement at the top.
  7. To lower the weight, reverse the movement by bending your knees and hips, keeping the barbell close to your body as you return it to the floor.

It’s important to note that proper form is crucial when performing the sumo deadlift to prevent injury. If you’re new to this exercise, it’s recommended to seek guidance from a qualified trainer to ensure you’re executing it correctly and safely.

Starting and managing a professional powerlifting team requires careful planning and organization. Here are some steps to help you get things in order:

  1. Define your vision: Clarify your goals, values, and the overall vision for your powerlifting team. Decide what you want to achieve and what kind of team culture you want to foster.
  2. Recruit athletes: Look for talented powerlifters who align with your team’s vision and goals. Attend local competitions, connect with powerlifting communities, and use social media platforms to find potential athletes.
  3. Establish a legal entity: Decide on the legal structure for your team, such as a sole proprietorship, partnership, or limited liability company (LLC). Consult with a lawyer or business professional to ensure compliance with local regulations and to protect your team’s interests.
  4. Secure funding: Determine the financial resources required to support your team’s activities. Explore options such as sponsorships, grants, fundraising events, or seeking private investors to cover expenses like equipment, competition fees, travel, and coaching.
  5. Hire a coach and support staff: Employ an experienced powerlifting coach who can guide your athletes’ training programs and provide technical expertise. Consider hiring support staff such as a strength and conditioning specialist, nutritionist, and sports psychologist to enhance the performance and well-being of your athletes.
  6. Arrange training facilities: Find a suitable location for your team’s training sessions. Ensure the facility has the necessary equipment, including powerlifting platforms, barbells, weights, and other training aids.
  7. Develop a training program: Collaborate with your coach to design a comprehensive training program that caters to the specific needs and goals of each athlete. This should include strength training, technique work, conditioning, and injury prevention strategies.
  8. Create a competition schedule: Plan the team’s competition calendar in advance, considering local, regional, and national powerlifting events. Coordinate travel arrangements, accommodation, and logistics for each competition.
  9. Build a support network: Establish connections with other powerlifting teams, coaches, and professionals in the industry. Networking can provide valuable insights, collaboration opportunities, and access to resources.
  10. Promote your team: Develop a strong online presence through social media platforms, a professional website, and engaging content. Share updates on your team’s progress, highlight individual achievements, and attract potential sponsors or supporters.

Remember, starting and managing a professional powerlifting team requires dedication, commitment, and ongoing effort. Stay focused on your vision, foster a positive team culture, and provide the necessary support for your athletes to excel in their sport.

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TeamIBK certainly has a lot of potential in forming a powerlifting team sponsored by LiveGood. With the support of a corporate sponsor like LiveGood, they can access resources and opportunities that can greatly enhance their performance and reach. The sponsorship could provide financial support for training, equipment, and competitions, which are crucial for a powerlifting team’s success. It could also help TeamIBK attract talented athletes, coaches, and trainers who can contribute to their growth and development. Overall, this partnership has the potential to elevate TeamIBK’s profile in the powerlifting community and open doors for them to achieve great success in the sport.

Nutritional Guidance:

  1. Sufficient Calories: Powerlifters require a calorie surplus to support muscle growth and strength gains. Aim for a slight calorie surplus to fuel your workouts and aid in recovery.
  2. Adequate Protein Intake: Protein is crucial for muscle repair and growth. Consume around 1.6-2.2 grams of protein per kilogram of body weight per day. Good sources include lean meats, poultry, fish, eggs, dairy, legumes, and plant-based protein sources like tofu and tempeh.
  3. Complex Carbohydrates: Carbs provide the energy needed for intense training sessions. Opt for complex carbohydrates like whole grains, brown rice, quinoa, sweet potatoes, and fruits for sustained energy.
  4. Healthy Fats: Include sources of healthy fats in your diet, such as avocados, nuts, seeds, olive oil, and fatty fish like salmon, which can support hormone production and overall health.
  5. Micronutrients: Ensure you’re getting a variety of vitamins and minerals through a balanced diet that includes plenty of fruits, vegetables, and whole foods. Consider a multivitamin supplement if you’re unable to meet your needs through diet alone.
  6. Hydration: Stay hydrated by drinking water throughout the day, especially before, during, and after workouts. Adequate hydration supports optimal performance and recovery.

Remember, individual nutritional needs may vary, so it’s essential to consult with a registered dietitian or sports nutritionist who can provide personalized guidance based on your goals and specific requirements.

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Bi-monthly in-person powerlifting training can offer several advantages to a fitness blogger compared to monthly counseling sessions. Here are some reasons to consider:

  1. Practical Experience: In-person powerlifting training provides hands-on practical experience with a knowledgeable coach. This direct interaction allows you to learn proper techniques, form, and training methods firsthand, which can then be shared with your readers in a more authentic and informed manner.
  2. Enhanced Content: By participating in regular powerlifting training sessions, you’ll have a wealth of personal experiences and observations to draw from when creating content for your fitness blog. This first-hand knowledge can add depth, credibility, and practical insights to your articles, making them more engaging and valuable to your readers.
  3. Visual Demonstrations: In-person training sessions offer the advantage of visual demonstrations. You can observe the coach’s movements, techniques, and corrections, which can be challenging to convey effectively through counseling sessions. These visual cues can be incorporated into your blog posts through images, videos, or detailed descriptions, making your content more comprehensive and visually appealing.
  4. Networking Opportunities: Attending in-person powerlifting training sessions provides opportunities to connect and network with other fitness enthusiasts, trainers, and athletes. These interactions can lead to collaborations, guest posts, interviews, and valuable connections within the fitness community, which can further enhance the reach and credibility of your blog.
  5. Real-time Feedback: In-person training sessions allow for immediate feedback from the coach. You can receive instant corrections, guidance, and tips to refine your technique, address weaknesses, and improve your performance. This real-time feedback can be invaluable in your own development as a powerlifter and in providing accurate and up-to-date information on your blog.
  6. Accountability and Motivation: Regular in-person training sessions create a sense of accountability and motivation. Knowing that you have scheduled training sessions with a coach can help you stay committed to your fitness goals, maintain consistency, and overcome any potential slumps or plateaus. This commitment and motivation can also resonate with your readers, inspiring them to stay dedicated to their own fitness journeys.
  7. Expert Guidance: Working with a knowledgeable powerlifting coach during in-person sessions provides access to their expertise and guidance. They can offer personalized advice, tailored programming, and insights specific to your goals and needs. Incorporating these expert perspectives into your blog posts can elevate the quality of your content and establish you as a trusted source of information in the fitness community.

In summary, bi-monthly in-person powerlifting training offers practical experience, enhanced content creation opportunities, visual demonstrations, networking possibilities, real-time feedback, accountability, motivation, and expert guidance. These advantages can greatly benefit fitness bloggers by providing valuable insights, credibility, and unique experiences to share with their readers, ultimately enhancing the overall quality and relevance of their blog content.

Tammy Rain

Tammy has already embarked on her journey with the Caveman (paleo) diet, and she is close to completing her first 10 days. She has been taking advantage of this dietary approach by focusing on whole, unprocessed foods that resemble the diet of our ancestors.

During this period, Tammy has embraced lean meats like grass-fed beef, poultry, and fish as her primary sources of protein. She has also incorporated a wide variety of fresh fruits and vegetables to ensure she receives essential nutrients and fiber.

To optimize her diet, Tammy has eliminated processed foods, refined sugars, and grains from her meals. Instead, she has explored alternative options such as sweet potatoes, quinoa, and cauliflower rice for her carbohydrate needs. Healthy fats, including avocados, nuts, and olive oil, have become staples in her meals, providing her with a well-rounded nutritional profile.

In her meal planning, Tammy has been experimenting with different recipes and combinations that align with the principles of the Caveman diet. She has enjoyed preparing simple yet delicious dishes, such as grilled chicken with roasted vegetables or vibrant salads featuring mixed greens, berries, and grilled salmon.

Throughout this journey, Tammy has taken the initiative to educate herself about the Caveman diet, reading books, consulting reputable sources, and even seeking guidance from a registered dietitian. This has helped her gain a deeper understanding of the diet’s principles and make informed choices regarding her food selection.

Nearly 10 days into her commitment, Tammy has started experiencing some positive changes. She has noticed improved energy levels, a sense of satisfaction from consuming nutrient-dense foods, and even some progress in managing her weight. She understands the importance of listening to her body and making adjustments as needed to meet her individual nutritional requirements while staying true to the principles of the Caveman diet.

Tammy is excited to continue her journey, exploring more delicious recipes and reaping the potential benefits that the Caveman (paleo) diet has to offer.


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What’s great about LiveGood is that it goes beyond just fitness and nutrition. It also offers an income potential. By linking arms with LiveGood, you have the chance to share your positive experiences and promote their products and services. This means you can earn income while inspiring others to live a healthy lifestyle.

I believe LiveGood can be a valuable addition to your current diet plan. It offers a holistic approach to wellness by combining guidance, nutrition, and income generation. Let me know if you’re interested, and I can provide you with more details. Keep up the amazing work on your diet, Tammy!”

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Tammy, have you ever considered powerlifting? It’s an incredible sport that can help you tap into your full potential and achieve amazing feats of strength. Powerlifting combines strength, technique, and determination to lift heavy weights in three main lifts: squat, bench press, and deadlift. It’s not only a great way to challenge yourself physically but also mentally, as you set goals and work towards surpassing them. Embracing powerlifting can empower you to discover new levels of strength and confidence. I hope you ready to embark on this exciting journey!