Instagram story viewer> @enso.powerlifting> Tagged

ENSŌ Powerlifting

@enso.powerlifting

624

followers

377

following

Community · Knowledge · Passion
💼Articles
📚The Team: @a.weicong @geordi_t @qunnn_pang @shreddedbycaifan @sb.vict
📧[email protected]

POSTS STORIES REELS TAGGED

Today we’re celebrating the people who make our community stronger every single day. Our volunteers have poured their time, energy, and heart into supporting the tertiary national meet, and we’re excited to give a little something back through our special Lucky Draw for discount vouchers sponsored by ENSŌ !

Not only that but ENSŌ has also provided a lucky draw for participating schools to have a workshop ran by the head coaches of Enso !

A huge thank-you to ENSŌ Powerlifting for making this possible and for always investing in the growth, learning, and well-being of our community. Your support lifts all of us higher.

53

0

We would like to extend our sincere thanks to ENSŌ for coming on board as one of our main sponsors of Tertiary Nationals 2025. Their ongoing commitment to community-building continues to uplift the sport at all levels.

As part of their support, ENSŌ will be hosting an online fundraising seminar on 26 October 2025 at 9:00 PM, aimed at preparing lifters for Novice Classic and Tertiary Nationals. The seminar will cover essential topics including meet preparation, handling, and competition-day readiness. Open to all, this event is also an opportunity for the broader community to give back through public donations.

All proceeds from the seminar and donations will go towards appreciating the volunteers who power this event—through lucky draw prizes that recognise their time and effort.

1. School Club Lucky Draw:
- 1 x Powerbar Voucher (up to $300)
- 2 x SBD Workshops (90 minutes each, valued at $150)

2. Individual Lucky Draw
- Equipment vouchers (reimbursement basis)
- 20% off the first month of ENSŌ coaching (newcomers only)

Join us for an evening of education, community, and giving back to those who keep the sport running behind the scenes down in the link below or find it in our bio !

https://forms.gle/g4aYh7ztk684qQvH8

36

0

Part 2 is here. This post breaks down 4 strategies that worked behind the scenes at Tertiary Nationals 2024, all aimed at maximising team points heading into 2025.

They’re not magic bullets, just sound planning: how to recruit, place lifters, and stretch every point possible. It’s what helped pave the way to a podium finish at Uni Cup 2025.

FISU 2026 will change the game, but not the fundamental principles. Who’s laying the groundwork this time?

@powerliftingntu
@powerliftingnus
@sitpowerlifting
@susspowerlifting
@tertiarypowerliftingunion

40

2

Riding the ADHD train, I dove into the numbers behind World Uni Cup 2025. For those who geek out over macro strategy (like me), this post unpacks how team points are calculated, breaks down performances across countries and unis, and offers a closer look at Team Singapore’s journey.

But beyond the stats, I’m hoping we can uncover how understanding these details helps the next team make smarter decisions and elevate the landscape for everyone. If you spot errors or have insights of your own, drop them in the comments.

This is part 1 of a 2-part post, the latter of which will review strategies I recommend(ed) during Tertiary Nationals 2024. Tertiary Nationals 2025 is around the corner - who will come up with the next winning strategy?

@powerliftingntu
@powerliftingnus
@sitpowerlifting
@susspowerlifting
@tertiarypowerliftingunion

73

2

I went into APAC 2025 handling athletes unfamiliar to me. In a pinch, these are the practices I leaned heavily into to fulfil my role as their platform coach.

One. I always start off the conversation by asking about past pains. Powerlifting injuries are notoriously persistent, and will only flare up with increasing weight. Front-loading the warm-ups provide ample time to drop the opener. Discuss contingencies for attempt selection if it's a good or bad day - a minute passes by fast, you don't want to have such conversations then. Getting this information early also helps me run through any pain management tools I have under my belt. Painkillers, isometrics, soft tissue release and PNF go a long way in making a difference in the warm-up room. I’ve detailed some of my go-to tools in the graphics.

Two. Vibe out your athlete. The first attempt is usually the most nerve-wrecking, and also where their competition persona emerges. Observe their personality and emotional response. How is their arousal level? How do they hype up? Use this information to fuel or calm them.

This is also where I build consistent, predictable rituals. Once I start a habit, I will repeat it. Even if the athlete’s back is full of chalk, the action builds trust and reduce cognitive effort on them. I literally take things off my athlete’s hands, so that they can lock in.

Three. Calibrate max efforts and technique. Numbers on the page don’t tell the full story, strength fluctuates. Review videos of athlete’s past meets and grinds. How does it slow down? What is their technical threshold? With an experienced lifter, their RPE 10 will always be their RPE 10, regardless of the weight on the bar.

Reviewing their technique allows me to review their competition standards as well. Get strict about technical errors. I used to ignore it, believing that it's not my job. This changed after I got blasted by 3 red lights after the opener. No more! Cue if you must, drop the opener as required. Once the referees flag you on your opener, they will only pay more attention to catching the same error, not less. Don’t give them that ammunition.

54

4

Just wrapped up reflecting on APAC 2025, and these 3 patterns kept showing up in conversations with other coaches.

The thing about international competitions is they have a way of stripping away assumptions we didn't even know we had. What worked in training or at local meets suddenly needs recalibrating.

1. The weigh-in lesson hit hardest. We celebrate when cuts feel easier, but that 2kg difference in baseline can completely shift how an athlete moves under load. We saw this play out with a few lifters who couldn't figure out why their groove felt different. The flag that I watch for is when athletes feedback that they feel “flat”.

2. Lowering your opener isn’t a sign you’ve lost strength; it’s often just smart lifting. International meets come with their own quirks. Maybe the carpet’s slippery, or the rack height feels off compared to training. The point is: your opener is there to buy you flexibility to help you handle the unexpected. You still get chances to jump bigger between attempts, opening up enough space to still finish with the total you planned.

And if squats moved easy? Empty the tank on your deadlifts. Remember: losing 5kg on your total from a missed attempt stings more than holding back an extra 2.5kg you weren’t quite ready for.

3. The anchoring thing is something I'm still working through as a coach. This is a hard lesson that I’ve learnt through many failures on the platform with my own athletes. It's hard to let go of what an athlete should be capable of and focus on what they're actually showing you in warm-ups. But that's where the real platform coaching happens. Ditch the meet card and respond.

These kinds of conversations - where we share what actually happens, not just what we plan - are what make us better as coaches and as a community. Shoutout to everyone who’s shared their stories; this is how we keep building collective knowledge.

126

3

An incredible milestone for SUSSPL as we proudly sent 14 lifters to compete in Tertiary Nationals 2024!

Each athlete brought their A-game, pushed their limits, bagged PRs with multiple athletes clinching podium finishes, allowing us to secure a well-deserved 3rd place overall 🥉🏆

A huge shoutout to @enso.powerlifting for hosting the workshops, crafting the team’s strategy, and providing support to our handlers.

We’re fired up and ready to return even stronger for Tertiary Nationals 2025! 💪

41

0

Volunteers, we have not forgotten about you!

As part of Tertiary Nationals, @enso.powerlifting has kindly provided our volunteers with a lucky draw that will help them stand a chance to win a barbell for their school.

ENSŌ has continuously provided the tertiary scene with coaching services and assisting different institutes get started on their own Powerlifting clubs. Now they are taking a step forward to help improve the training quality of these clubs by providing the institute of the winner with a Hansu Powerlifting Barbell.

And the winner of the lucky draw is... Mohamad Ilyas from NUS!

Congratulations to Ilyas and NUS on their new Barbell, ENSŌ will get in touch with you guys shortly!

Happy New year everyone
May the gains be with you...

44

0

One for the people always in our corners. Here's to all the extremely dedicated coaches and handlers working silently BTS to make our meets a great one! 💯💯

195

2

Into The Den: SBD Throwdown 7 July 2024

This meet prep was not great, and I’m amused to see how well my lifts held up despite everything. Coming in, I was dealing with quite a few pain sites: an unstable left wrist, left adductor magnus tendinopathy pain, and episodic pain with swelling of the right knee. The adductor issue was affecting my ability to squat to depth, and was frustrating with 6-8/10 pain most sessions. On top of this, I was also cutting to reduce my weight / body fat to fit into the weight class. With all these stressors, we were focused on just getting onto the platform and establishing my ‘worst’ baseline, rather than setting PRs.

The taper took off most of the accumulated fatigue, and helped immensely in my pain allowing me to hit depth consistently 1-2 weeks out. Bench was moving despite me not believing so lol. Deadlift is deadlift, and continues to elude me. Across 10 meets, I’ve missed a total of 2 squat attempts and 9 deadlift attempts. No prizes for whomever can guess my favourite lift . .

SQ:
180
195
210 (-2.5)

BP:
112.5
120
125 (+2.5)

DL:
205
217.5 (+5)
225 X

8/9, 552.5kg total (+5) @ 73.45kg
GLP 81.43, 2.98 to go

@jonus.ong
@enso.powerlifting

123

8

Random musings from recent roundtable with @enso.powerlifting on mental strategies and performance chokes 😵 Not speaking into the diaphragm because no one could hear me from the front… Gazing between screens because my archaic camera froze apparently. Just had to continue yapping regardless!

49

0

Group Coaching - Powerlifting NUS: Building Strength and Community

A retrospective on our group coaching program with @powerliftingnus. From workshops and seminars to flexible programming and group technical feedback, ENSŌ Powerlifting’s first run was a comprehensive one — and we’re now moving towards phase 2.

If you’re an NUS student seeking a supportive training environment and guidance on your lifting, join us! Sign-ups close this Friday, 24th of May 2024, 2359.

68

6