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Christine Castro Chan | Powerlifting Coach

@s3_christine

29.3K

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MScKin, CSEP-CEP, CSCS, PN2
@sss.trength + @canadapowerlifting Head Coach
@ninelivesclassic Meet Director
@sbdcanada Athlete
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𝐉𝐎𝐈𝐍 𝐓𝐄𝐀𝐌 𝐒𝟑 ⤵

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67

5

a year ago

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HINT: it’s not random exercises stitched together.

An effective program balances three non-negotiables: ☑︎ VOLUME ☑︎ INTENSITY  ☑︎ FREQUENCY

Get these right ⇀ you build strength, size, and skill Get them wrong ⇀ you risk burnout, stagnation, or injury

In today’s post, I’m breaking down how top-level programs manage these three variables... with PRECISION, not GUESSWORK.

Why it matters? ☒ Too Much Volume ⇀ Accumulated fatigue exceeds recovery capacity ☒ Too Little Intensity ⇀ Insufficient neuromuscular stimulus for maximal strength gains ☒ Wrong Frequency ⇀ Technical proficiency and movement efficiency are underdeveloped or poorly maintained 
Success isn’t just about working hard — it’s about managing fatigue, skill retention, and recovery at the SAME time.

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This is just the foundation and the first part of our PROGRAMMING SERIES.

In the next posts, I’ll break down ‘The 4 Building Blocks of a Powerlifting Program’ (aka: What separates random lifting from systematic progress.)

📝 FOLLOW or TURN ON NOTIFICATIONS so you don’t miss the rest of the series. by @s3_christine

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0

a year ago

— by @s3_christine

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0

2 years ago

— 6 weeks out from my first IPF Equipped Worlds in Turkey 🇹🇷 taken in Kings Fitness by @s3_christine

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29

9 days ago

leg press battle w. @huntzlift @repswithron 💃🏽 taken in Kings Fitness by @s3_christine

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18

3 months ago

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This Friday, our SSS.TRENGTH athlete Chisom Ezeh will represent Canada at the 2026 IPF Open World Championships in Druskininkai, Lithuania.

Friday, June 19
Session 2, Flight B
3:00 PM Druskininkai time
6:00 AM Calgary time

This will be Chisom’s first World Championships, but the work behind this moment began long before she earned the opportunity to wear the Team Canada singlet.

Most people only get to see the finished product: the attempts, the numbers, and the result on the scoreboard.

As her coaches, we have seen everything that came before it.
We have seen the demanding training weeks, the difficult sessions, the adjustments, the setbacks, and the days where she still found a way to give everything she had. We know how seriously she takes her training and how much of herself she has invested into becoming the athlete she is today.

Only a few people will ever understand how hard Chisom works because so much of it happens quietly, without recognition or an audience. We have been fortunate enough to witness that commitment every week, and that is what makes seeing her reach this stage so meaningful.

She did not arrive here because of one performance or one successful training block. She arrived here by consistently doing the work, especially when it was difficult.

Chisom, we are incredibly proud of you and grateful to have been trusted with a small part of this journey.

You have earned your place on this platform.

Now it is time to represent Canada, trust the work you have done, and experience your first World Championships.

Canada will be watching.
🇨🇦 by @s3_christine

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8

4 months ago

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Good luck to all of our @sss.trength athletes competing at the 2026 APU Provincial Championships this weekend.

We’re proud to have you representing the team and can’t wait to watch you take the platform.

Competition times for each athlete are listed in the post. If you’re in Calgary this weekend, come cheer on Alberta’s strongest athletes 🏆 taken in Garrison Curling Club Calgary by @s3_christine

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10

4 months ago

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5.25.25 💍

one year down.
still choosing you every day.

happy first anniversary, my love 🤍 taken in Little White Wedding Chapel by @s3_christine

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15

5 months ago

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This sport has been a big part of my life through injuries, setbacks, and so many seasons along the way. To still love it this deeply, both as an athlete and as a coach, after all these years feels like a privilege that continues to give me a reason to keep showing up for the platform.

Thank you to everyone who supported me. I heard the cheers and carried them with me through every lift. I’m grateful to be part of a community like this.

We achieved beyond our goals, @s3_quentin 🥹🥈
Looking forward to the rest of 2026 🫶🏽 taken in Sheraton Hotel Newfoundland by @s3_christine

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90

6 months ago

— S3 Spotlight for January 🏆

Whether our athletes are prepping for Nationals or building towards a 2027 qualification, these lifts reflect disciplined execution and a ton of work that most people never see. We’re proud of the consistency, the intent behind every rep, and the way you’ve earned these moments through repeatable high quality training exposures, strong technical standards, and fatigue managed well enough to keep performance trending up.

Our favourite part is the celebration after the lift. It’s the payoff of weeks of buy-in and the team showing up for each other, and it’s a reminder of why we love coaching. We’re genuinely grateful for the effort you bring.

Our support is comprehensive: injury rehab and prehab with @s3_quentin, plus training, athletic nutrition, and performance coaching with @s3_emmanuel and @s3_christine. We deliver evidence-informed programming with warm ups, clear technical adjustments, and confident meet-day handling through in-person one-on-one and online coaching.

Interested in coaching with SSS.TRENGTH?
Send us a DM or use the link in bio to apply 📩 by @s3_christine

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18

8 months ago

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I finally got to step on the platform for my first equipped meet and, for once, nothing was getting in the way. No COVID during this equipped prep. And while I haven’t posted a proper meet recap in over a year, this one deserved it.

Weighed in at 84.2KG. The plan was simple: no cut, hit openers, stay composed, get real equipped platform reps, and if it was there, take the attempts we needed to go after provincial records.

I’m genuinely grateful for the people who were in my corner for this prep. My other half, @s3_quentin, handled the details, the problem-solving, and my calm from start to finish. You kept me sane through the prep and right through my last deadlift. I’m better because of you. Thank you for everything you do for me.

Having @zaid_rm7 and @j.h_lyf there on meet day was exactly what I needed. Confidence isn’t always automatic, even when the work is done. The right people help you trust your skill and execute when it counts.

Huge thank you to @jim.derksen for letting me use his suits. I genuinely wouldn’t have been able to do this without you. Glad we’re close enough in size to make it work 😌😂

Last but not least, to everyone who reached out and supported me through this prep, especially my @kings.fitness family and my @sss.trength athletes, thank you. I appreciate every message more than you know. And to my athletes, you motivate me to keep raising the standard because you show up and work hard every day. That energy matters, and it carried with me on the platform.

🔜 CANPL Nationals. Equipped Mar 12 and Classic Mar 14. by @s3_christine

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40

9 months ago

11 years and 8 records later.

Christine Chan set multiple equipped provincial records in her EQ debut and finishing off the day with a 220.5kg deadlift by @s3_christine

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9 months ago