SED HEAVY
SED Coaching Co
Weightlifting, Rowing, Rugby, Soccer, SwimmingSED HEAVY is an 8-Week Compound Lifting Program designed to maximize strength and muscle growth through a focused approach on heavy lifts. This program is ideal for intermediate to advanced lifters who aim to build a solid foundation of strength and power. By concentrating on fundamental compound movements, the program ensures comprehensive development of major muscle groups while improving overall lifting technique and performance.
A1
Low Squat Plank Walk Outs
1 x 10
A2
Squat with Overhead Reach
1 x 10
A3
Banded Wall Mountain Climbers
1 x 20
A4
Child’s Pose
3 x 5
B1
Back Squat
6, 4, 4, 4, 4, 4
B2
90/90 Breathing
4 x 5
C1
Barbell Bench Press
6, 4, 4, 4, 4, 4
C2
High Plank DB Drag
4 x 20
D1
Front Rack Kettlebell Set Up
4 x 12
D2
Strict Lower Hanging Leg Lifts
4 x 8
A1
T-Spine Reach
1 x 12
A2
Band Pull-Apart
2 x 15
A3
Inchworm Push-Up
1 x 10
A4
Quad Pull with Overhead Reach
1 x 12
B1
1-Arm DB Row
6 x 12
B2
Farmers carry
4 x 40
C1
Barbell RDL
4 x 8
C2
Cable Face Pull
4 x 8
D1
Single Arm KB Suitcase Deadlift
4 x 8
D2
DB Lateral Raise
4 x 8
A1
Hip circles
1 x 20
A2
Side Plank
2 x 30
A3
Kneeling Hip Flexor Stretch
2 x 45
A4
Theraband Monster Walks
4 x 10
B1
Deadlift
6, 4, 4, 4, 4, 4
B2
Wall Push Leg Lift
3 x 30
C1
Seated DB Press
4 x 6
C2
Elevated Glute Bridge
4 x 20
D1
Split Squat
5 x 8
D2
Decline High Plank
4 x 60
Sarah Dougherty
Sarah Dougherty is a fitness expert specializing in strength training and nutrition. She combines her athletic and coaching backgrounds with personalized coaching to help clients achieve their health and performance goals. Sarah's approach focuses on empowering individuals to build strength and confidence in the gym for both life and sport.
Unlock your strength and muscle growth with our heavy compound lifting program. Focused on key movements and progressive overload, it delivers powerful results. Start today and reach your full potential.
Get SED HEAVY
Lisa Fox
Master’s Rower
Verified Athlete"I’ve truly enjoyed training with Sarah the past few months. She makes me want to push myself to the limit with her encouragement and fun challenges. I’m always glad I showed up and am very happy with the progress I’ve made on the strength front. Looking forward to more gains in the coming year!"
Harrison Hunt
Collegiate Rower
Verified Athlete"I started lifting with Sarah in January, and since then I feel a lot more powerful, have higher power output, and my technique has gotten a lot better."
Pam Reiter
Master’s Rower
Verified Athlete"If you need a coach who tailors programs to you, Sarah is exceptional. I started with her last year to boost strength and mobility, and she writes programs considering my age, injuries, and sport. Since then, I've gained more strength than ever. Sarah's knowledge and enthusiasm are unmatched!"
Sarah
Master’s Rower
Verified Athlete"WOW! I can’t believe the changes I am making. Sarah is great! The trainer with a smile not a scream. I am pushed and challenged every session. She is creative and I am learning new things. I leave feeling proud of my progress. Excited to keep it going into the new year"
