HOC - Everyday Athlete Program

House of Chaos Weightlifting

Weightlifting, Strength & Conditioning
Coach
Steven Cheung

The Everyday Athlete Program is all about giving weightlifters and CrossFitters the complete training package to amp up strength, technique, and keep smashing those PRs in the snatch and clean & jerk.

We get it—you're tired of not getting the coaching you need at your regular CrossFit gym, or maybe you just haven't had enough exposure to weightlifting and strength training. That's where the Everyday Athlete Program swoops in. It's a four-day, 60-minute weightlifting-focused program designed to beef up your strength, power, mobility, and technique, taking your weightlifting game to new heights.

Each month, we shake things up with fresh goals to keep you focused and moving forward. Plus, you'll join our awesome community of lifters, where you'll get support, feedback, and maybe even a little friendly competition to help boost your performance.

And hey, if you need some feedback or coaching along the way, just jump into the in-app chat and Steven will be there to lend a hand!

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Access Experienced Coaching
Get all you burning questions answer via the direct access to experienced coach. Bridging the knowledge and application to improve your training performance.
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Be Part Of A Fun Community
Become part of our awesome community of lifters, where you'll get support, feedback, and maybe even a little friendly competition to help boost your performance.
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A Complete Training Package
Get every element of training necessary to maximise your success. From warm-up, prep work, the training itself to accessory exercises for strength, stability, and injury prevention. This program is the one stop shop for you to improve weightlifting today.
Features
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Regular Access to your coaches
Steven will be online daily giving feedback and support, making sure you're getting the most out of the program.
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Programming 4 days per week
Complete warm-up, prep, accessories & cool down along with goal driven Olympic weightlifting training.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Get your workouts in the industry-leading app with demo videos, automatic weight calculations, tracking and more.
Equipment
Required
Barbell & plates // Squat rack // Dumbbells or Kettlebells
Recommended
Training platform // Weightlifting shoes
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
A. WL, W6D1

A1

Shoulder Flappers

3 x 0:20

A2

KB windmill

3 x 5

B

Drop Snatch

3 x 3 @ 64 %

C

Snatch

4 x 2 @ 83 %

D

BTN push press

E

Front Squat

7 x 2 @ 196.21 kg

F

Accessory

15, 15, 15, 12, 12, 12, 10, 10, 10

Tuesday
A. WL, W6D2

A1

Round back RDL

3 x 8

A2

Seated Pikes

3 x 12

B

Snatch Deadlift

2 x 4 @ 119 %

C

Hang Snatch.

3 x 1 @ 91, _ , _ %

D

Jerk

5 x 1

E

Deficit Clean Pull

3 x 3 @ 125 %

F

Accessory 1

6 x 10

Wednesday
A. WL, W6D3

A1

Adductor Hip Raises

3 x 0:20

A2

Bench Goodmorning

3 x 8 @ 22.05 kg

B

Power Clean + Power Jerk

4 x 2.1 @ 80 %

C

Hang Clean

3 x 1 @ 91, _ , _ %

D

Back Squat

3 x 3 @ 90 %

E

Landmine bent over row

3 x 10

F

Accessory

10, 10, 10, 12, 12, 12 @ _ , _ , _ , 165.35, 165.35, 165.35 kg

Thursday
A. WL, W6D4

A1

Bench RDL

3 x 10 @ 22.05 kg

A2

Bench BTN Curl

3 x 6

B

Muscle Clean

3 x 2

C

Clean

3 x 2 @ 87 %

D

Halt at knee Snatch high pull

3 x 3 @ 105 %

E

Front Elevated Barbell Split Squat

F

Accessory

15, 15, 15, _ , _ , _ , 10, 10, 10 @ _ , _ , _ , 5.51, 5.51, 5.51, _ , _ , _ kg

Friday
B. S&C

A

S&C Warm up

1 x 7:00

B

Push Press

1, 8, 8, 8 @ 100, 77, 77, 77 %

C

Deadlift

4 x 5 @ 86 %

D

Conditioning

1 x 15:00

Saturday
B. S&C

A

S&C Warm up

1 x 7:00

B

Front Squat

5 x 5 @ 80 %

C

Bench Supported Single Arm Row

3 x 15 @ 8

D

Conditioning

1 x 14:00

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Stop Guessing, Start Progressing!

Start training with goal driven programming and become an everyday athlete!

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar Clarrisa

Weightlifter

Verified Athlete

"I started weightlifting with Steve and through his attention to detail, tailored programming and coaching, I have improved my technique, strength and overall confidence in the sport. Steve has helped me stay consistent and accountable with training to reach my goals. Fantastic gym and team!"

verified-athlete-avatar Georgie

Weightlifter/U23 State Champ

Verified Athlete

"This is the perfect program for weightlifters at any stage of their journey. The programs offer so much variety from weightlifting skills to S&C training. Steve is such a knowledgeable and nurturing coach, always strives for the best for his athletes. 5 stars ⭐️ best decision i have made!"

verified-athlete-avatar Christian

Weightlifter

Verified Athlete

"Smashing competition PBs since I started training with Steve. Fun and knowledgable coach, and awesome community that encourage us to get outside our comfort zones with training. If you're looking to compete in weightlifting or just trying to get strong, THIS IS IT"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

HOC - Everyday Athlete Program
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HOC - Everyday Athlete Program
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HOC - Everyday Athlete Program
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HOC - Everyday Athlete Program