Sara Rudd Coaching

18/09/2026

Progress in weightlifting doesn’t happen overnight.

It takes years of building the skill, stability and strength required to perform the lifts well.

Nicole has been back weightlifting for around 6 weeks now, and we’ve kept things really simple.

Rather than throwing loads of different drills and cues at her, I assessed her lifting and identified two main things holding her back:

1. She was completely missing the second pull.
The bar wasn’t close to her thighs and therefore she wasn’t able to accelerating from mid-thigh through to full extension instead she was using her arms to lift the weight.

2. Her elbows were dropping in the dip position of her jerk.
Ultimately she was pressing the bar overhead instead of driving the bar up with her legs and pushing herself underneath.

So we gave her two simple cues to focus on:

1. Brush the thighs in the clean

2. Elbows up in the jerk

And as you can see, her lifting has progressed massively.

She’s now lifting 10kg more than she was previously, with cleaner technique, better positions and much more confidence under the bar.

Is her lifting perfect?

No but no one’s ever is!

So now we repeat the process.

I’ll asses what’s working and what isn’t.
The exact phase where the lift starts to breakdown.
The likely cause of the breakdown.
I will give Nic a couple of simple queues to focus on and provide specific drills to address the issues in her lifts

You don’t need 10 different things to think about during a lift. Just a few simple queues that resonate with you as a lifter.

That way you’ll understand what is actually limiting your lift, then give your body the right tools to improve it.

18/09/2026

Progress in weightlifting doesn’t happen overnight.

It takes years of building the skill, stability and strength required to perform the lifts well.

Nicole has been back weightlifting for around 6 weeks now, and we’ve kept things really simple.

Rather than throwing loads of different drills and cues at her, I assessed her lifting and identified two main things holding her back:

1. She was completely missing the second pull.
The bar wasn’t close to her thighs and therefore she wasn’t able to accelerating from mid-thigh through to full extension instead she was using her arms to lift the weight.

2. Her elbows were dropping in the dip position of her jerk.
Ultimately she was pressing the bar overhead instead of driving the bar up with her legs and pushing herself underneath.

So we gave her two simple cues to focus on:

1. Brush the thighs in the clean

2. Elbows up in the jerk

And as you can see, her lifting has progressed massively.

She’s now lifting 10kg more than she was previously, with cleaner technique, better positions and much more confidence under the bar.

Is her lifting perfect?

No but no one’s ever is!

So now we repeat the process.

I’ll asses what’s working and what isn’t.
The exact phase where the lift starts to breakdown.
The likely cause of the breakdown.
I will give Nic a couple of simple queues to focus on and provide specific drills to address the issues in her lifts

You don’t need 10 different things to think about during a lift. Just a few simple queues that resonate with you as a lifter.

That way you’ll understand what is actually limiting your lift, then give your body the right tools to improve it.

If you want to get strong af and learn some new skills along the way then DM me the word COACHING and I will be in touch.

15/09/2026

3RM PB

15/09/2026

3RM PB!

Do the things that scare you ladies you might just succeed.

04/09/2026

03/09/2026

Iona has been completing pull up variations twice a week now for the last 12 weeks.

Before we started this training block she could do 1 Bodyweight pull up but was quite weak in the top portion of the pulling movement.

So I decided on two variations of the pull up:

1. Eccentric Pull Ups-

I wanted to get Iona utilising the eccentric phase of the lift to build muscle and control so for these she completed 3 sets of 8 reps to elicit a hypertrophic effect.

2. Banded Pull Ups-

I also wanted Iona to get stronger. So she completed 3 sets of 4/5 reps.

I set some progressive overload goals for her strength set. She would aim to decrease the resistance she needed to use in order to complete these sets over the 12 week period.

For the first 6 weeks she completed 3 sets of 5 reps and then for the last 6 weeks she completed 3 sets of 4 reps in order to help assist her in reducing the resistance and ensure progressive overload.

The final thing we implemented which is key.

Recovery- Iona trained 3 days a week with the remaining 4 days being recovery days. We also ensured she was eating protein, carbs and calories to support her goals.

If you’d love to get strong just like Iona, then DM me the word COACHING and I will be in touch.

31/08/2026

I help ladies get strong as f**k and I do it by leading from the front.

Knowing how the heavy reps feel. Knowing what breakdowns in form my clients might experience every step of the way and knowing what it takes mentally and physically to lift the heavier weights.

So I challenge myself every week in the hope they will be inspired to challenge themselves too.

30/08/2026

I want to help ladies get strong as f**k and I can only do that by leading from the front.

Knowing how the heavy reps feel. Knowing what breakdowns in form my clients might experience every step of the way and knowing what it takes mentally and physically to lift the heavier weight.

So I challenge myself every week in the hope they will be inspired to challenge themselves too.