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B I L L Y T H O R N H I L L

@ptbillyt

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I help you become Stronger, Faster & Fitter.
@niketraining ambassador
SAITAMA: Strength&Power Program + Private Coaching↓

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Yo, I’m Billy🫡

Few new faces around here so I thought I’d introduce myself and remind you lot that have been here for a while🤝

I’m a Strength & Conditioning Coach helping all types of people get stronger, more athletic, feel fitter and more confident in their training.

This page is where I share Olympic lifting, strength & conditioning, coaching insights and my own training journey.

If you’re looking to improve your performance and train with purpose, stick around.

📩 Coaching books are open:
1-1 Coaching | Online Coaching | Personalised Programmes

Link in bio for all the good stuff or come say hi in my DMs. taken in Sydney, Australia by @ptbillyt

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4 months ago

Insights✨

Here’s what happens when power meets purpose - swipe to see the wins.

Coaching slots available in June, but the link in my bio to enquire.

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#strengthtrainingforwomen #strengthtraining
#powertraining #conditioningtraining
#sydneypt #onlinecoach taken in Sydney, Australia by @ptbillyt

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a year ago

Full work 🤝

SAITAMA: Strength & Power Programme - link in my bio 🔗

SAITAMA is a 12-week Strength & Power programme designed to build a stronger, faster, more powerful and more capable athlete. Combining strength, Olympic lifting, explosive jumps, throws and Zone 2 conditioning, you’ll build serious strength without losing your athleticism - finishing with a full test week to see exactly what you’re capable of.

@oneplayground 📍
@niketraining 👕

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#powertraining
#strengthandpower
#fullbodytraining
#olympiclifting
#explosivetraining taken in Surry Hills, New South Wales, Australia by @ptbillyt

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3 days ago

Get better🏆

Snatch is technical, here are some drills that can help different positions + speed and strength in them positions.

1) Snatch grip Sotts press: Helps to improve mobility in the ankles, hips, thoracic spine and shoulders + upperbody overhead strength, balance and comfort in the receiving position - fun mobility warm up before your snatch.
2) Snatch Balance: Develops strength, aggression, balance, timing and confidence for receiving the snatch - great warm up before your full snatch.
3) Similar to the snatch pull it trains strength, speed, power, posture and balance in the extension of the snatch but adds strength to the arms that will be used in the third pull - a fun way to add more aggression in to your pull.

How to programme:
1) Sotts press - 2-3 sets x 3-5 reps (20-40% of 1 rep max)
2) Snatch balance - 3-4 sets x 2-5 reps (40-70% of 1 rep max) 3) Snatch high pull - 3-4 sets x 2-4 reps (60-70% of 1 rep max)
- ofcourse these all depends on your goals, I would use the Sotts as a warm up or a fun challenge to build to my max weight pre lifting. The snatch balance I would also use pre lift, focusing on speed and positioning not weight. The snatch high pull I would also focus on speed and positioning of the bar but you could load these up last 100% and let it rip.

Save these for your next session.

Link in my bio for my new 12 Week Strength and Power Programme: SAITAMA 🧑🏻‍🦲!!
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#snatchtechnique
#snatchgrip
#snatches
#weightliftingtechnique
#weightlifting taken in 168 Marrickville by @ptbillyt

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4 days ago

SAITAMA🧑🏻‍🦲

CLEANS + LOWER day in my 12-Week Strength & Power Programme: SAITAMA! Link in my bio to check it out 🔗

a. 5-10min mobility/ warm up
b. Multidirectional Leaps
c. CMJ
d. Hang Power Cleans
e. Back Squats
f. Bulgarian Split Squats
g1. Seated Hamstring Curls
g2. Hip Flexor Sit Ups

It’s good fun training - link in my bio for the programme x

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#strengthandpower
#fullbodyworkouts
#powerclean
#explosivetraining
#trainlikeanathlete taken in Surry Hills, Sydney by @ptbillyt

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5 days ago

Being a nuisance🫶

First session after a little sickness, moving slower but good to be back ✨

a. Low ceiling leaps 2x10
a. Deep tier ping leaps 2x4-6
b. Blaine broads [weighted x2] 3x2
c. Power clusters 4x2 @ RPE 8
d. Split Jerks 3x3 @ RPE 8
e. Back Squat 4x5 @ 75%
f. Single leg glute drive 3x6-8es
g. Smith machine glute drive 2x10es

Gooooooood training. Save this for yourself or….
Check the link in my bios for my new -
12 week strength and power programme: SAITAMA🧑🏻‍🦲

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#strengthandpower #lowerbodystrength
#powertraining #trainlikeanathlete
#strengthtraining taken in Surry Hills, New South Wales, Australia by @ptbillyt

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7 days ago

Hybrid RN😮‍💨

I got the pleasure to test the new Nike Hybrid RNs early at the recent Sydney Huddle and damn I was impressed.

Over the past couple of weeks since I’ve been able to test them out further; power cleans, lunges, explosive jumps, short interval runs and damn they do a good job at being a great all round hybrid shoe, great for a training day.

Thank you @taytee03 for this amazing opportunity🥲

The Nike Hybrid RN is available now at Nike stores or nike.com
@niketraining 📍
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#nikehuddle
#nikehybridrn
#hybridathlete
#hybridathletetraining
#hybridtraining taken in Principle Sports Performance by @ptbillyt

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8 days ago

Things you need for a big jump.

1) jump move obviously.
2) powercleans, move heavy weights fast.
3) heavy squats, get them legs strong and powerful - move every rep with intent.
4) sprints, the most demanding movement for the body - get these in your programme at least once per week.
5) single leg squats, don’t skip the unilateral movements - adding these in just makes me feel more balanced and powerful.
6) don’t skip the single leg jumps and continues box jumps either, get yourself snappy and build up that stretch shortening cycle

All of these movements (not sprints) are found on my new 12 week strength and power programme - link in my bio 🔗

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#verticaljump
#verticaljumptraining
#jumptraining
#plyometricstraining
#explosivetraining taken in Surry Hills, New South Wales, Australia by @ptbillyt

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11 days ago

SAITAMA🧑🏻‍🦲

Snatch & Upper Day on my new 12 week Strength & Power programme - link in my bio 🔗

a. 5-10min mobility/ warm up
b. Ball Throw Variations
c. Hang Power Snatch
d. Bench Press
e. Weighted Pull Ups
f1. Incline DB Press
f2. Elevated Side Plank Dips

It’s good fun training x

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#strengthandpower
#fullbodyworkouts
#powersnatch
#explosivetraining
#trainlikeanathlete taken in Surry Hills, New South Wales, Australia by @ptbillyt

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12 days ago

Suns out, go sprint🌞

Feeling more confident every time I go to the field and sprint, which is good - it’s still a mental block to hit high speeds which I have to get past but moving slowly.

Lots of work to be done on my sprints it seems watching back, which is a good reason for you to film your lifts, sprints etc - you can watch back and see what you need to improve.

Great sesh though, first time using the sled which was also fun! Session details below:

a. Sprint prep 5-10mins (do what you gotta)
b. Light hops 2-3x10-15 es
c. Light skips 2x30m
d. Skips for height 2x10m
e. Broad to SL Bounds 4-5x1 effort
f. Zero starts 4x15-20m
g. Sled sprints (built to 10kg on sled) 6x10m
h. Sprints 4x20m

Save this and go to the park and give it a go 🤝

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#sprints
#sprinttraining
#speedtraining
#sprintsession
#sprinting taken in Surry Hills, Sydney by @ptbillyt

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15 days ago

It’s back, the diaries🦿

Just a hamstring update from myself, if you’ve been following me for a while you know all about the hamstring problems haha … after a year away from football, I think I’m ready to return - let’s see how the comeback goes, still a little bit of work to be done but I’m already on my way.

Massive thanks to @physiowitheloise for having me and helping me re test all things wrong with my using the @vald_performance equipment, so super cool and helpful - I’d defo recommend doing this - coming back from an injury or even if you’re just curious!

@physiowitheloise
@movebeyond.botany 📍

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#returntosport
#hamstringworkout
#hamstringrehab
#trainlikeanathlete
#sprinttraining taken in Botany, New South Wales, Australia by @ptbillyt

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16 days ago

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18 days ago