Online Programming

Add some flexibility to percentage programmes with our Build Your Own programming.

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Sarah Davies

  • Olympian
  • Commonwealth Gold Medallist 2022
  • Commonwealth Silver Medallist 2018
  • World and European Silver Medallist 2021

Sarah is a British record holder in multiple weight classes, international medallist, a level two British Olympic Weightlifting coach, and currently training towards the Paris 2024 Olympics. Sarah has been continually developing her knowledge in Olympic weightlifting since her first involvement in 2011. Also, as a qualified PE teacher Sarah has an excellent ability to break down movements and explain with ease, giving students a greater understanding, and helping to improve technique and overall performance.


We offer a range of programming options from Budget Percentage Programmes to elite level Personalised Programmes.

Budget Programming

£6.99 / Month
Our budget option gives you access to our Web App with 8 Interactive Percentage Programmes. These programmes are advised for people who are already competent in the competition lifts.

  • Affordable
  • Web App
  • 8 Interactive Percentage Programmes
  • 8 and 12 week, 3 and 4 day variations
  • Target specific areas of training, i.e, leg strength, pulling, technique
  • Works great alongside other training
  • Average 90 minute sessions

Build Your Own

£19.99 / Month
For Athletes who want a bit more flexibility in programming. Our Build Your Own Option gives you access to various shorter blocks that target specific weak points in your lifting, with the ability to peak perfectly for competitions or training tests. This plan also includes access to all the features on our
Web App These programmes are advised for people who are already competent in the competition lifts.

  • Added flexibility in programming
  • Web App
  • Assistance, Strength, Technical and Peak blocks
  • Over 50 different training blocks
  • Target more specific weak areas of training


£150 / 8 week block
A programme designed to strengthen your weaknesses. The programme is written in an 8 week block, based on video analysis and goals of the lifter. Once the programme is written it cannot be changed or adapted.

  • Fully Personalised Programme
  • Written based on video analysis and athlete goals
  • Beskpoke programme length optional
  • Works great alongside other training i.e. Crossfit
  • Targets weaknesses to improve 1RMs
  • Develop strength and power for other sports
  • Suitable for all levels

Adaptable Personalised

£140 / month
Adaptable programming and coaching. This programme is written and adapted for you every 2 weeks based on video analysis and athlete feedback. Highly recommended for athletes wanting to compete.

  • Fully Personalised Programme
  • Written in 2 week blocks based on video analysis and athlete feedback
  • Unlimited Video Feedback within 2 working days
  • Works around competition schedule
  • Develop strength and power for other sports
  • Suitable for all levels, but highly recommended for competitive Weightlifters and Athletes

Web App

Our Budget Programming option includes access to our Web App where you can interact with your programmes and track progress

Interactive Programme

We know weightlifting programming isn't clear-cut. Some days you may feel worse and fail to achieve what was on the programme. No problem. Our Interactive Percentage Programmes allow you to edit Sets, Reps and Weight on exercises. You also have the ability to add extra sets, for those days you feel great and do an extra set or two.

  • Edit Sets, Reps, and Weight
  • Exercise completion toggle
  • PB Notifications
  • Additional Sets
  • Exercise Notes

Track Progress

Once you're following a programme the App will automatically track your progress by keeping detailed logs of all completed exercises.

  • Progress Graphs
  • Volume and comparison charts
  • Easily keep track of PBs

Log Programmes

Keep track of your complete training history by logging programmes

  • Log or discard programmes
  • View past programmes
  • Dates of completed exercises


1 to 1

1 to 1 sessions are available. These sessions can be used to cover any area of your training and Sarah will take your lead on what you are looking to improve as well using her expert eye to guide the session, so you get the most for your money. These sessions are for anyone from complete beginner to advanced. We would recommend coming for a session if you are new to weightlifting as it prevents bad habits creeping in from the early stages and makes your life easier down the road. By the same account if you’ve been lifting a while and just feel like you’ve hit a plateu then we are sure Sarah will be able to get your numbers improving again. Most of the sessions will be done from Atlas Workout Warehouse, Alfreton, Derbyshire but Sarah will look at travelling to you within reason and for an extra fee, this would have to be cleared by your gym first. These can also be done as 2 to 1 session, there will be a further charge but will work out cheaper per person than a 1 to 1.

If you’d like to book a session then please get in touch via the contact form or message Sarah on +447535283073


Are you a gym owner looking to give your members the opportunity to improve their lifting further as well as improving your own knowledge? Then why not book a Wisdom 4 Weightlifting one day workshop.

The workshop format is:

  • 1hr lifting demo by Sarah with chance for Q&A
  • 90mins snatch work
  • 30min break
  • 90mins clean and jerk work
  • 30mins mobility and stretching with Q&A
  • Chance at the end for photos with Sarah and her international medals

The time of starting and finishing can be done to work around the schedule of your gym timetable to minimise disruption. The workshop is best suited to those who already have some basic knowledge of the Olympic lifts but it will be beneficial to all abilities from beginner to advanced due to how the movements are broken down and progress throughout the day. If you would like to host a workshop at your gym please contact us via the contact form or email

Video Feedback

Are you finding you’re missing that little bit extra in your lifting and can’t quite put your finger on it? Maybe you’re following an online programme without a coach. Then why not get video feedback from Sarah Davies to help you progress. You can have 10 videos analysed by Sarah Davies for just £20. Sarah will tell you where the problems are and suggest corrective exercises to help you keep improving.

If you’re interested in getting some video feedback then fill out the contact form for payment information.


I love the programme! I’m always so happy to go and train and am excited when I look at the programme, really just love it

- International Level Adaptable Personalised Programme Athlete

There’s not many coaches who are able and ready to make the process fun and understandable

- Adaptable Personalised Programme Athlete

My technique and consistency have improved significantly

- Adaptable Personalised Programme Athlete


Commonwealth Games 2022

Commonwealth Games 2022

Commonwealth Games 2022

British Record Snatch

Roma 2020 World Cup

Commonwealth Silver Medal

Sponsored Athlete Nora at EWC


Workshop Warmup


Commonwealth Games


Read more about our programming here


£6.99 / Month

  • Web App
  • 8 Interactive Percentage Programmes
  • Video Library


£150 / 8 week block

  • Personalised Programme
  • Video Feedback
  • Bespoke Length Optional

Adaptable Personalised

£140 / month

  • Personalised Programme
  • Unlimited Video Feedback
  • Best for Athletes

Contact Us