Getting Back to Training! Weightlifting


Program Type: Once Off

Program Duration: 4 Weeks

Program Goal: Get Stronger

Frequencey Per Week: Intermediate

If you have had a few months off weightlifting and you want to have a sensible and measured return, then this is the program for you.
This program offers 4 sessions per week, with all the mobility work, strength work, technique work, and cardio you will need to get back in great shape!
Once you finish the program you can start straight into the Sika Weightlifting Blocks or the 12 Week Beginnner Program


Daire has a great eye for small incremental changes

“I met Daire in Bandon S&C 2 years ago, I had been lifting for 6 months and had no idea how little I really knew about weightlifting. Daire has a great eye for small incremental changes that ended up making the world of difference to my weightlifting technique. I’ve seen him coaching beginners up to national level lifters and is able to break the lifts down to a very basic level but also make incremental changes to advanced lifters.”

Back to Weightlifting Customer


How do I get my program?

Once you have purchased your program and entered your information you will be emailed your program in PDF form. You will recieve this email within 12 hours of your purchase.

Is there coaching included?

Anyone running one of our programs can join our Facebook coaching group. This group allows you to submit videos and questions for feedback twice a week, all of these are answered in video form by Eoin and Daire.

What do I do once I have finished my program?

Once you finish off tour block of training, you can email us with your new PB's and we will send you out an updated program for free. If you are running one of our continuous block programs, you should move onto the next block in the series.

Are the programs customised to my needs?

Each program will be tailored to your particular PB numbers, to ensure you are hitting appropriate weights at the correct point in the program.

Are the programs suitable for all levels of Athlete?

All athletes will be able to effectively run our programs, although, for beginners we would recommend running the beginner training block prior to proceeding.

What style of programming do these programs follow?

All of our programs follow a linear progression model, and overall we tend to recommend block periodisation for most of our long term programs.