Soteria Strength Club

Soteria Strength

Coach
Sol Daley

The weightlifting club programme is designed for beginner to advanced weightlifters with aims to develop your weightlifting technique and strength while preparing you to dominate on the platform. 

This programme is built by head coach Sol Daley, MSc strength & conditioning and certified British Weightlifting coach, coach of some of the greatest collegiate athletes in the Northeast of England, including multiple national champions and medallists.

PROGRAMME DESIGN This programme is built by head coach Sol Daley, MSc strength & conditioning and certified British Weightlifting coach, coach of some of the greatest collegiate athletes in the Northeast of England, including multiple national champions and medallists.The Club Programme is written around key Regional and British Weightlifting competitions, meaning competition coaching at these club-focused events is included.

PROGRAMME GOALS

  • Develop your snatch, clean, and jerk technique
  • Enhance your strength, power, and speed
  • Peak for competition
  • Provide crucial strength and conditioning training

SESSIONS OVERVIEW

  • 3-5 Sessions per week (Choose your preference)
  • 90-120 minute duration
  • Annual-based programming
$28 / mo
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DEVELOP YOUR WEIGHTLIFING TECHNIQUE
Develop your snatch, clean, and jerk technique, confidence, and strength.
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DOMINATE ON THE PLATFORM
The ultimate embodiment of peak performance lies in weightlifting, where you must be primed to excel under the most intense of circumstances. Embrace this programme, and anticipate standing atop the platform ready to dominate your goals.
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JOIN AN EPIC COMMUNITY
Join our community of lifters and experience the benefits of camaraderie, valuable feedback, and friendly competition. Our community consists of likeminded individuals with a shared passion for lifting, who will provide ample support and encouragement to help you reach your goals. You'll also have access to a wealth of knowledge from experienced lifters and the Soteria Strength coaches.
Features
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Access to your coaches
Sol Daley will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background. 3-5 day choice
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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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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 and keep you going longer, all through an app.
Equipment
Required
Barbell // Bumper Plates // Squat Rack // Dumbbells or Kettlebells
Recommended
Lifting Blocks // GHD machine
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1

Prep

A

General Warm Up

General Warm Up Hip band side steps x10 ea. side Lunges x10 ea. side Hip Aeroplane x10 ea. side Plank x 5 core breaths (long deep breaths) Side plank x 5 core breaths ea. side (long deep breaths) Banded pull parts x30 reps (break it into multiple sets if needed) Hip 90/90s x 10 ea. side Worlds Greatest Stretch x 10 ea. side

Prep

B

Snatch Warm Up

Snatch Warm Up Perform with barbell only 1a) Snatch Grip Strict Press x5 1b) Overhead Squat x5 1c) Snatch Balance x5 2a) Muscle snatch from hip x5 2b) Segment snatch pull x5 (Pause at mid shin, above knee then hip) 2c) Tempo Snatch x 5 (controlled pull with a 3 count)

C

Snatch Pull + 3 Position Snatch

6 x 1 @ 60 %

D

Front Squat

3 x 8 @ 60 %

E

Push Press

3 x 5 @ 70 %

F

Pull-Up

3 x 8

G

Paloff Press Walk Out

3 x 3

Recovery

H

Lower Limb Post Training

Lower Limb Post-Training Work Spend 5-10 minutes stretching, rolling, and going through full range of movements in the lower limbs. (Quads, Hamstrings, Glutes, Hips, Groin, Lower back, Calf, Ankles etc.), nothing intense or strenuous just good relaxing movement. Even if its just one small area for a minute, start to adopt good practice.

Tuesday
Week 1 Day 2

Prep

A

General Warm Up

General Warm Up Hip band side steps x10 ea. side Lunges x10 ea. side Hip Aeroplane x10 ea. side Plank x 5 core breaths (long deep breaths) Side plank x 5 core breaths ea. side (long deep breaths) Banded pull parts x30 reps (break it into multiple sets if needed) Hip 90/90s x 10 ea. side Worlds Greatest Stretch x 10 ea. side

Prep

B

Jerk Warm Up

Jerk Warm Up Perform with barbell only 1a) Strict Press x5 1b) Push Press x5 1c) Strict Press in Split x5 2a) Split Jumps w/barbell on back x5 2b) Front squat x5 2c) Tempo Dip + Paused Catch Jerk x5

C

Split Jerk

6 x 3 @ 60 %

D

Snatch Balance

3 x 3 @ 60 %

E

Snatch Pull

3 x 3 @ 80 %

F

Snatch Deadlift

2 x 5 @ 100 %

G1

Bulgarian Split Squat

3 x 5

G2

Strict Press

3 x 8

H

Back Extension

3 x 8

Recovery

I

Upper Body Post Training

Upper Body Post-Training Work Spend 5-10 minutes stretching, rolling, and going through full range of movements in the upper body. (Shoulders, chest, lats (big back muscle), upper back, biceps, triceps, neck etc.), nothing intense or strenuous just good relaxing movement. Even if its just one small area for a minute, start to adopt good practice.

Thursday
Week 1 Day 4

Prep

A

General Warm Up

General Warm Up Hip band side steps x10 ea. side Lunges x10 ea. side Hip Aeroplane x10 ea. side Plank x 5 core breaths (long deep breaths) Side plank x 5 core breaths ea. side (long deep breaths) Banded pull parts x30 reps (break it into multiple sets if needed) Hip 90/90s x 10 ea. side Worlds Greatest Stretch x 10 ea. side

Prep

B

Clean Warm Up

Clean Warm Up Perform with barbell only 1a) Strict Press x5 1b) Front Squat x5 1c) Sots Press x5 (strict press in bottom of front squat) 2a) Muscle Clean from hip x5 2b) Segment Clean pull x5 (Pause at mid shin, above knee then upper thigh) 2c) Tempo Clean x 5 (controlled pull with a 3 count)

C

Clean Pull + 3-Position Clean

6 x 1 @ 60 %

D

Back Squat

4 x 5 @ 70 %

E

Push Press

3 x 5 @ 70 %

F1

1-Arm DB Row

3 x 12

F2

Bench Adductor Adductions

3 x 8

Recovery

G

Lower Limb Post Training

Lower Limb Post-Training Work Spend 5-10 minutes stretching, rolling, and going through full range of movements in the lower limbs. (Quads, Hamstrings, Glutes, Hips, Groin, Calf, etc.), nothing intense or strenuous just good relaxing movement. Even if its just one small area for a minute, start to adopt good practice.

Saturday
Week 1 Day 6

Prep

A

General Warm Up

General Warm Up Hip band side steps x10 ea. side Lunges x10 ea. side Hip Aeroplane x10 ea. side Plank x 5 core breaths (long deep breaths) Side plank x 5 core breaths ea. side (long deep breaths) Banded pull parts x30 reps (break it into multiple sets if needed) Hip 90/90s x 10 ea. side Worlds Greatest Stretch x 10 ea. side

Prep

B

Snatch Warm Up

Snatch Warm Up Perform with barbell only 1a) Snatch Grip Strict Press x5 1b) Overhead Squat x5 1c) Snatch Balance x5 2a) Muscle snatch from hip x5 2b) Segment snatch pull x5 (Pause at mid shin, above knee then hip) 2c) Tempo Snatch x 5 (controlled pull with a 3 count)

C

Snatch

3 x 1 @ 80 %

D

Clean & Jerk

3 x 1 @ 80 %

E

Clean Pull

3 x 3 @ 85 %

F

Clean Deadlift

2 x 5 @ 100 %

G1

Single Arm DB Shoulder Press

3 x 12

G2

Single Leg RDL

3 x 5

Recovery

H

Upper Body Post Training

Upper Body Post-Training Work Spend 5-10 minutes stretching, rolling, and going through full range of movements in the upper body. (Shoulders, chest, lats (big back muscle), upper back, biceps, triceps, neck etc.), nothing intense or strenuous just good relaxing movement. Even if its just one small area for a minute, start to adopt good practice.

Coach
More from Soteria Strength
coach-avatar Sol Daley

MSc Strength & Conditioning and certified British Weightlifting coach. With many years as head coach of a British Weighting Club and a University Strength & Conditioning coach, I have had the pleasure to develop some of the greatest athletes in the north east of England producing multiple national medallists. Together my coaching and academic expertise will be sure to see you dominate your goals.

The Proof
verified-athlete-avatar L. Ciaraolo

Weightlifter

Verified Athlete

"I started my weightlifting journey with coach Sol at university and I have enjoyed every minute. Sol is an amazing coach who listens to your concerns about training or life in general. He’s allowed me to develop confidence and love for weightlifting. Thank you Coach Sol for everything!!"

verified-athlete-avatar K. Lacey

Weightlifter

Verified Athlete

"The progress in under a year training with sol has been phenomenal. Each block in place strengthening my weaknesses and the feedback of my lifts are detailed. PBs are on the regular, best coach out here."

verified-athlete-avatar E. Quinn

Weightlifter

Verified Athlete

"Sol has coached me from the start, the progress has been insane. He has helped me bring home many gold medals and a sliver at BUCs. He is there for the highs and the lows, helping me rehab from injury. One of the best coaches around and I look forward to continue working with him!"

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