Program Type: Continuous

Program Duration: 4 Weeks per Block

Program Goal:

Frequencey Per Week: 4 days per week

The Sika Strength Weightlifting Blocks will enhance the performance of all Weightlifters, from the Elite International Athletes who train under us down to even novice level lifter. Each block leads on from the previous block and aims to bring on both of the classical lifts through the use of challenging complex work with sensible progressive loading.

A unique and important aspect of our Weightlifting Blocks is the accessory sessions which are included, these sessions are made up of carefully selected exercises which will work to combat muscular-imbalances, postural weakness and hypertrophy of essential muscle groups.  


I am glad that my first programs I bought online were from you guys, you deserved every single penny and more!

Overtraining, injuries, stagnation and a lot of wasted time, that was the norm before I got the Squat program. With only 3 days a week, feeling really well during the whole 8 week period, except the parts where rep range was 8-10 (conditioning is strong with this one), not a single injury, I finally broke trough the 200kg ATG Back Squat barrier first time, and even more (210kg on competition with 5-10kg to spare) after the second time running the same program (cant wait for the third time, I can smell the 220kg/10plates coming). This all happened after 6+ years of self programming and (over)training, in both Gym, Powerlifting and Weightlifting, as a father of two, and a 30 year old today. I would recommend this program to anyone, especially those that have limited time and equipment, since all you need is Barbell and some Dumbbells. On top of that, as I purchased the Weightlifting Block's, I can finally see why I used to feel really bad, a lot of pain in my wrists and calves after just 4 weeks of my own "personal" WL program. It was for sure overtraining since the loads I was starting with day 1 were the loads I now see in the last week of the Block. Looking forward to getting some more PR's now in Weightlifting which is kind of the only reason I wanted to build up both my Squat and Press. I also want to add up that I doubt any other program will give u the access to a such an awesome community and live streams that happen every week multiple times, where we can get day to day suggestions on how to improve ourselves and be the best and strongest version of ourselves. I am glad that my first programs I bought online were from you guys, you deserved every single penny and more!

Uros Dasic


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.