SHQ #findyourstrong

Strength HQ

Weightlifting, Olympic Lifting
Coach
Tina Ball

"NEW Programme drop Monday, 5th DECEMBER 2022"

Our Strength HQ #findyourstrong team has been created for weightlifters and individuals who want to train like weightlifters to build strength, improve technique, establish consistency while training virtually with a group of like-minded people.

This 5 day/week programme will be monitored by Tina Ball and the SHQ Coaching Team to support you every step of the way.

$35 / mo
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Structure improves performance!
No more "what shall I do today" or just doing your favorite exercise because you have had no time to plan! Putting in the work with a specifically designed structured program by an experienced coach enables you to develop and grow so you can crush your goals. Let’s replace haphazard with intention!
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Track your progress
We do it all!! Percentages, sets, reps, intensity, readiness and what's more you can have fun with the leaderboards for friendly competition and the in-app chats.
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Experience
When you train with Tina, you get decades of experience. Her carefully thought-out, proven programmes come from having delivered results. Having coached all levels from youth, weekend warriors, national and international champions, Commonwealth Games Gold Medallist and Olympic athletes.
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Make your goals a reality
All you have to do is: 1. Stick to the plan 2. Do the 'mahi' 3. Be present at every session - both mentally and physically
Features
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Coaching led by Tina
Tina will hold you accountable, answer your questions and provide the feedback you need to grow
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Programming 5 days per week
Olympic lifting, strength and supplementary exercises to push you towards your goals
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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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, keep you going longer, all through an app.
Equipment
Required
Bars, Weights, Squat Rack
Recommended
Bands, Rollers, DBs, KBs,
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

Prep

A

SHQ Warmup Movement Prep/activation 1

2 Rounds 6x Frog to T-spine rotation (each alternating) 10x Overhead Band Pull-aparts 6x Knee to chest to reverse lunge (each)

B

SHQ Back Squat

8, 6, 5, 5 @ 60, 65, 70, 70 %

C

Snatch Complex (1xAK/1xFloor/1xAK)

4 x 3 @ 60, 60, 65, 65 %

D

SHQ Heavy Snatch Pulls

4 x 5 @ 75, 80, 85, 85 %

E

SHQ Supermans

3 x 15

Monday
Week 1 Day 2

Prep

A

SHQ Warmup Movement Prep/activation 1

2 Rounds 6x Frog to T-spine rotation (each alternating) 10x Overhead Band Pull-aparts 6x Knee to chest to reverse lunge (each)

B

Power Snatch

4 x 2 @ 60 %

C

SHQ Power Clean + Push Press (pp)

4 x 3 @ 60, 60, 65, 65 %

D

SHQ Banded Single Leg RDL

3 x 22.046

Tuesday
Week 1 Day 3

Prep

A

SHQ Warmup Movement Prep/activation 1

2 Rounds 6x Frog to T-spine rotation (each alternating) 10x Overhead Band Pull-aparts 6x Knee to chest to reverse lunge (each)

B

Back Squat

6, 6, 5, 4, 4 @ 60, 60, 65, 70, 70 %

C

SHQ Hang Clean Complex (AK|BK)

4 x 2 @ 60, 60, 65, 65 %

D

SHQ Heavy Clean Pulls

4 x 5 @ 75, 80, 85, 85 %

E

SHQ Aleknas

3 x 0:30

Thursday
Week 1 Day 5

Prep

A

SHQ Warmup Movement Prep/activation 1

2 Rounds 6x Frog to T-spine rotation (each alternating) 10x Overhead Band Pull-aparts 6x Knee to chest to reverse lunge (each)

B

Power Snatch + Overhead Squat

4 x 3 @ 60 %

C

SHQ Heavy Snatch Pulls

4 x 5 @ 75, 80, 85, 85 %

D

SHQ Power Clean + Push Press (pp)

4 x 6 @ 132.28 kg

Friday
Week 1 Day 6

Prep

A

SHQ Warmup Movement Prep/activation 1

2 Rounds 6x Frog to T-spine rotation (each alternating) 10x Overhead Band Pull-aparts 6x Knee to chest to reverse lunge (each)

B

Front Squat

5, 5, 5, 3, 3 @ 60, 60, 65, 70, 70 %

C

SHQ Snatch Balance

4 x 3 @ 60 %

D1

SHQ Supermans

3 x 15

D2

SHQ Aleknas

3 x 0:30

Coach
More from Strength HQ
coach-avatar Tina Ball

A proven High Performance International Coach with decades of experience and proven results. Having developed many lifters from having never touched a bar to National, Oceania and International success. Including Commonwealth Games, Olympics and World Championships. Tina has the experience to guide you towards your goals whether it be for health and vitality or competitive aspirations.

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When you #findyourstrong you find your potential.!

Lets build an amazing community of like-minded people who love to lift.

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FAQs
Who is this virtual team for?
This virtual squad is for the high-level novice/intermediate to advanced Olympic Weightlifters who are looking to take their lifting to another level. The programme is designed to reflect a variety of levels with effective results. Watch this space or more targeted teams from SHQ.
What if I miss lifts?
The goal is to never end on a miss! I recommend giving it a go 2 or 3x (no more) and then to go back down and end on a convincing lift and then move on. Should you miss early in the session adjust percentages and listen to your body.
When are the rest days?
Training for this team is scheduled for 5 days a week. I recommend M, T, W, F, S. Alternatively days that work with your lifestyle. It is important to get two rest days a week.
Can I sign up if I live outside New Zealand?
Yes. The mobile app TrainHeroic provides everything you require regardless of location.
Join Your Virtual Gym

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

SHQ #findyourstrong
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SHQ #findyourstrong
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SHQ #findyourstrong
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SHQ #findyourstrong
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