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Saitama: Strength & Power

PTBILLYT

Weightlifting, Strength & Conditioning, General Fitness
Coach
BILLY THORNHILL

SAITAMA is a 12-week Strength & Power programme designed to build a stronger, faster, more powerful and more capable athlete. Combining strength, Olympic lifting, explosive jumps, throws and Zone 2 conditioning, you'll build serious strength without losing your athleticism - finishing with a full test week to see exactly what you're capable of.

$144
Get Saitama: Strength & Power
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Become capable of more.
Build strength across your SBD, OH Press + Olympic lifts. Become more explosive - jump higher, move faster & produce more power. Develop strength & coordination that carry over into sport, running & everyday. Build your aerobic engine & work capacity without sacrificing strength. Follow a structured plan with clear progression. Prove your progress - Test to see exactly what you've built.
Features
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Programming 5 days per week
Build serious strength. Become more explosive. Build athleticism. Improve your fitness. Train with purpose
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
BARBELL // DBS // BENCH // MEDBALL // RIG
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Sample Week
Week 1 of 12-week program
Sunday
LOWER BODY + CLEAN

A1

Light Tier Lateral Leaps

2 x 15

A2

Light Tier Leaps

2 x 10

B

Counter Movement Jump (CMJ)

4 x 2

C

Block Power Clean

5 x 3 @ 60 %

D

Back Squat

4 x 6 @ 65 %

E

Bulgarian Split Squat

3 x 8

F1

Lying Leg Curl

2 x 12 @ 8

F2

Hip Flexor Sit Ups

2 x 8

Monday
UPPER BODY + SNATCH

A1

Med Ball Wall Throw

3 x 4

A2

Medball Floor Chest Pass

3 x 4

B

Snatch Balance

3 x 3

C

Block Power Snatch

4 x 3 @ 60 %

D

Barbell Bench Press

4 x 6 @ 65 %

E

Weighted Pull Ups

3 x 6

F1

Incline DB Bench Press

3 x 10

F2

Elevated Side Plank Hip Dip

3 x 10

Wednesday
LOWER BODY + HINGE

A

IN OUT LEAPS

2 x 12

B

Lateral Bounds to Stabilize

2 x 5

C

Max Effort Broad Jump

4 x 2

D

TrapBar Jump

3 x 3 @ 30 %

E

Trap Bar Deadlift

4 x 6 @ 65 %

F

Front Squat

3 x 8

G

Single Leg RDL

3 x 8

H

DB Side Bend

3 x 12

Thursday
UPPER BODY + POWER

A1

Plyo Push-Up to Box

3 x 4

A2

Drop Catch Barbell Bench Press

3 x 6

B

Push Press

4 x 5 @ 60 %

C

Chest-Supported DB Row

4 x 8

D1

Lat Pulldown

3 x 10

D2

DB Bicep Curls

3 x 12

E

DB Lateral Raise

3 x 15

F

Copenhagen Plank

2 x 30

Saturday
ZONE 2

A

Stationary Bike

B

SkiErg

C

Rowing

D

Run

Coach
More from PTBILLYT
coach-avatar BILLY THORNHILL

Yo, I'm an S&C Coach and Personal Trainer with a simple belief: training should make you more capable and ready for anything. Ive coached thousands of sessions on the gym floor and wanted to bring that experience to a online space with some good, fun training programmes. My coaching is built around developing the complete athlete - strength, power, speed, conditioning, movement and confidence.

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Ready to become harder to stop?

12 weeks. One structured plan. No wasted training. Build the strength, power, athleticism and fitness to become a more capable version of yourself. Stop training just to get tired with no plan. Start training to get better. SAITAMA starts here.

Get Saitama: Strength & Power
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Saitama: Strength & Power
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