Sika Press


Program Type: Stand Alone

Program Duration: 8 Weeks

Program Goal: Improve your press

Frequencey Per Week: 2 days per week

If you’re looking to get better at Strict Press or Bench Press this is the program for you! This program combines Linear Progression protocols, Classic Hypertrophy sets and Stability work which will help you drive towards having your best ever press.
This Ex’Press program doesn’t take a huge amount of your training capital each week and is the perfect accompaniment to your current program, be that Weightlifting, Crossfit or Powerfliting.


I’m stronger, faster and have better stamina and lifting technique

Daire and Eoin are absolute gentlemen. I’ve only been working with them for about six months and the results have been remarkable! My bench is up 30kg after stalling for years, I can press over my bodyweight, my squat is now nearly double bodyweight, and more importantly I have never truly felt like an athlete until now. I’m stronger, faster and have better stamina and lifting technique than I could ever hope to achieve without the help of the Sika Lads.

James Dylan Fulbright


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.