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Ocky Strength Coaching 

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For the advanced lifter looking to maximize power and enhance muscle growth. This 5 day training program set over a 12 week system is for intermediate - advanced gym enthusiasts build muscle mass and then put it to use to enhance strength performance. Looking to build a solid physique whilst adding Kgs to your max lifts? Then this program is for you! 

Build

Growth

12 Weeks

5 Days

4 Week Blocks

Men's Power Builder

Block 1

Block 2

Block 3

A 4 day program tailored towards female athletes to focus on strengthening fundamental movement patterns and improving technique with upper and lower body strength to ensure you have a strong base to build a solid foundation. Improve your core stability, increase strength, power and muscle to support a strong and empowered sense of self. 
Beginner-Intermediate level 12 months experience  

Strong

Women

4 Days

Strong Girl

A 4 day program tailored towards male athletes to focus on strengthening fundamental movement patterns and improving technique with upper and lower body strength to ensure you have a strong base to build a solid foundation. Improve your core stability, increase strength, power and muscle mass to support a strong and muscular physique you are proud of.
Beginner-Intermediate level 12 months experience  

Primal

Strength

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Primal Strength

In Addition to the initial 4 day STRONG GIRL program we take things to the next level with a 5 day training split over 6 weeks and more advanced lifting techniques  tailored towards female athletes to focus on strengthening fundamental movement patterns, muscle hypertrophy aimed at lower body development and improving upper and lower body strength to ensure you have an even  stronger base to build to maximise your performance and make you feel confident in your abilities in and outside the gym!  suitable for Intermediate level lifters with a recommended 2 years and above lifting experience.

STRONG GIRL - BUILD YOUR BASE 2 

5 day training week divided into 3: 4 week training cycles with 2 prioritized goals of building your body weight pull ups and glute growth and developments. 
This program uses a combination of progressive overload techniques and intermediate - advanced exercises, 2 plus yrs of training experience is recommended for this program. 

Glutes

Pull Ups

Development

The Complete Package

Phase 2: Strength Focus: Weeks 5-8 - RIR 1-2

Phase 3: Hypertrophy - Weeks 9-12 - RIR 0-1

An intense 4 day training split to for the dads out there looking to get back in shape maximise strength and regain fitness, if compliance and consistency is an issue for you with a busy lifestyle than this is the program for you!

Fitness

6 Week blocks

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Fit Dad

In addition to the initial 12 week Power Builder program is this intensive and progress 6 week program for the advance  lifter looking to maximize power and enhance muscle growth. This 5 day training program set over a 6 week system is for intermediate - advanced gym enthusiasts build muscle mass and then put it to use to enhance strength performance. Looking to build a solid physique whilst adding Kgs to your max lifts? Then this program is for you!

intensity 

muscle building 

hypertrophy

legs 

squats

bench press 

deadlift 

power

POWER BUILDER  2.0 

A 12 week, 5 day training program for all women looking to create a symmetrical and strong physique, this program is designed with the intention to create muscle tone by building muscle in all the right places to create that bikini body shape whilst also increasing your strength and performance in your sessions by incorporating different phases of training and exercises to improve technique and maximize lifting potential so you can feel strong and sexy. 
Intermediate - advanced 2 + yrs experience 

Shape

Performance

The X Factor

Description: 
This 12-week plan is structured into three phases, each designed to level up your strength and muscle development progressively. Each phase focuses on maximising strength and build muscle to elevate your lifting potential. This plan is for those individuals who are in their first 12-24 months of lifting experience. 

Notes:
Tempo: For all accessory exercises standardized at 3010