The Overhead Program: Training by Thomas D'Arcy-Smith in TrainHeroic

The Overhead Program

TDS Training

Olympic Lifting, CrossFit, Strength & Conditioning, Functional Training
Coach
Thomas D'Arcy-Smith

Overhead strength and stability are essential for a variety of athletes, ranging from Weightlifters to gymnasts. Improve your overhead ability here!

With the goal to PB your Push Press on a 2-day per week 8 week program, you will not only steadily work your way up through the gears in heavy overhead lifts, but you will also put on mass and build stability with a variety of accessory exercises.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 2 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Equipment
Required
Barbell // Plates // Squat Rack
Recommended
Dumbbells // Resistance Bands
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Push Press

5 x 5 @ 75 %

B

Strict Press

3 x 8 @ 60 %

C

1-Arm DB Row

5 x 8

D1

Skull Crushers

4 x 15

D2

Side Plank On Hand

4 x 30

Thursday
Week 1 Day 5

A

Push Press

4 x 6 @ 65 %

B

Dip

3 x 10

C

Handstand hold

4 x 0:30

D1

DB Lateral Raise

3 x 12

D2

Banded Tricep Pushdown

3 x 20

Coach
coach-avatar Thomas D'Arcy-Smith

Tom is a strength and conditioning specialist for strength and fitness sports with over 5 years experience working with Weightlifters, CrossFitters and Tactical fitness athletes.

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upgrade your overhead ability

There's nothing worse than feeling shaky when overhead or inverted, fix that here.

Get The Overhead Program
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The Overhead Program