Prepare To Perform

Weightlifting
Coach
Greg Dea

A 2-week training block focused on restoring upper-body movement quality, rebuilding overhead reach without irritation, and maintaining lower-body and trunk strength. Emphasis on mobility, pattern control, and intelligent loading.

* No bench press or overhead press during this block
* Pain-free motion is the gatekeeper
* Lower body and carries stay meaningful
* Shoulder earns load back through quiet movement

Features
1 sessions per week
Must use App app to view and log training
Program Training
$30
Get Pillar & Reach – 14-Day Reset
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Restore Motion Without Forcing It
Rebuild shoulder, thoracic, and neck mobility using assisted, multi-plane drills that create real range—without stretching into pain or compensation.
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Keep Training While The Shoulder Settles
Lower-body strength, carries, and pulling patterns stay in, so you don’t detrain while pressing is temporarily removed.
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No Guesswork, Clear Rules
Every exercise includes purpose, RIR, rest, progression, and regression. You’ll know exactly how hard to train—and when to stop.
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Control Before Load
Motor control and isometrics build tolerance and organisation before dynamic loading returns, reducing flare-ups and setbacks.
Features
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Programming 4 days per week
Four times/week strength, conditioning, and skill training that’s accessible and challenging for individuals of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
A great app to walk you through all video's and instructions, and record all your progress.
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Sample Week
Week 1 of 2-week program
Sunday
Day 1 – Restore the Frame

A

Brettzel 2

2 x 3

B

Egyptian Shoulder Mobility Drill

3 x 6

C

Multiplanar Seated Thoracic Rotation

2 x 6

D

FMS Shoulder Mobility Wall Sit

2 x 6

E

Supine KB Arm Bar with Neck Rotation

@ 17.64, _ kg

F

Supine KB Arm Bar + Shoulder Rotation

@ 17.64, _ , _ kg

Monday
Day 2 – Strength Without Irritation

Prep

A

Thorax, Neck and Shoulder Reset Circuit

(1–2 rounds, not fatiguing) 1. Crocodile Breathing 4–5 slow breaths Cue: “Let the ribs soften into the floor.” 2. Brettzel 2.0 2 reps per side 2 breaths at end range Cue: “Turn the chest, breathe out.” 3. Seated Thoracic Rotation 4 reps per side Cue: “Rotate through the ribs.” Note: This circuit is about opening options, not stretching hard. Stop well short of fatigue.

B

Goblet Squat

5 x 6 @ 35.27, _ , _ , _ , _ kg

C

Trap Bar Deadlift

5 x 5

D

Chest-Supported DB Row

5 x 8

E

SA Band Row & Reach

3 x 6

F

Glute bridge march on bench with band hold

3 x 6

G

DNS star plank with reach

3 x 20

H

Farmers carry

3 x 40

Wednesday
Day 3 – Control the Reach

A

Brettzel 2

2 x 3

B

Egyptian Shoulder Mobility Drill

3 x 6

C

Multiplanar Seated Thoracic Rotation

2 x 6

D

FMS Shoulder Mobility Wall Sit

2 x 6

E

Supine KB Arm Bar with Neck Rotation

@ 17.64, _ kg

F

Supine KB Arm Bar + Shoulder Rotation

@ 17.64, _ , _ kg

G

Scapula push ups

3 x 8

H

Bear crawl hold with shoulder taps

3 x 20

Thursday
Day 4 – Integrate & Carry

Conditioning

A

Thorax, Neck and Shoulder Reset Circuit

(1–2 rounds, not fatiguing) 1. Crocodile Breathing 4–5 slow breaths Cue: “Let the ribs soften into the floor.” 2. Brettzel 2.0 2 reps per side 2 breaths at end range Cue: “Turn the chest, breathe out.” 3. Seated Thoracic Rotation 4 reps per side Cue: “Rotate through the ribs.” Note: This circuit is about opening options, not stretching hard. Stop well short of fatigue.

B

Trap Bar Deadlift

4 x 5

C

High Box Eccentric Focus Step Up

D

Single Arm Dumbbell Bent Over Row

3 x 10

E

Offset Kettlebell Carry

3 x 40

F

FMS Shoulder Mobility Wall Sit

2 x 6

Coach
More from Prepare To Perform
coach-avatar Greg Dea

FAQs
Who is this program for?
This program is for people who already train and are dealing with shoulder pain, stiffness, or loss of overhead range. It’s ideal if pressing currently irritates your shoulder but you still want to train hard and intelligently.
Is this a rehab or physio program?
No. This is a training reset. It’s built around restoring movement quality and tolerance so normal training can resume, without using rehab-style language or exercises that feel disconnected from real training. It is ENHANCED by in-clinic "reset", e.g. appropriate manual therapy and correctives.
Will I be bench pressing or overhead pressing?
No. Pressing and painful movement arcs are intentionally removed for this phase. Strength is maintained through lower-body work, pulling, carries, and isometrics so you don’t detrain while the shoulder settles.
How long does the program take?
It’s a 2-week program, run over 4 sessions per week. Sessions are efficient and designed to fit into a normal training schedule without excessive volume or time commitment.
What equipment do I need?
A basic home or commercial gym setup: dumbbells, kettlebells, a trap bar or barbell alternative, bands or cables, and space to carry. No specialised rehab equipment is required.
Can I repeat the program?
Yes. The program is designed to be repeated if needed. If symptoms haven’t fully settled after two weeks, repeating the block is often more effective than progressing too quickly.
When can I return to pressing?
That depends on how your shoulder responds. The goal of this program is to earn the right to press again. Clear criteria for progressing beyond this block are discussed with your clinician or coach, requiring screening and/or assessment.
Is this suitable if my shoulder pain is severe or worsening?
No. If pain is severe, constant, or worsening, you should seek individual assessment. This program assumes you can train, just not pain-free through pressing movements.

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