Deadlift Effect: Training by Stormy McCartha in TrainHeroic

The McCartha Effect

Powerlifting
Coach
Stormy McCartha

This program can help you increase your deadlift, while improving your overall conditioning.

What are the benefits of DEADLIFTING?

When you deadlift, you work multiple muscles in your lower body and core as well as upper body with engaging your lats. With deadlifting you engage your complete posterior chain (back side of the body). You will feel more power and strength in your glutes, hamstrings, and quads as well as you upper and lower lats. This new found power will translate into other lifts and movements. Deadlifts build a strong core due to bracing and stabilizing the weight moved. Deadlifts are beneficial as they not only help build lean mass but also increases your strength in a functional way that helps you to avoid injury and makes it easier for you to perform daily tasks. Also, with the increased deadlifting ability you will have more bragging rights!


We have found in deadlifting personally and with our athletes. Rockey has gained almost 100# on his Deadlift; and Stormy has gained over #75 pounds on her deadlift. Many Women that we have helped specifically have gained a ton of confidence and this has pushed them to do more physically as this is the easiest lift to achieve individual confidence. With Heavy Deadlifting we have found that Stormy and others have had ankle and foot pain lessen and core strength improve, as well has their posterior chain (Glutes, Hamstrings, Quads, and Lats) engage more and on other lifts.


Building power and strength is our ultimate goal for you. This program is mainly focused on the Deadlift. There will be accessory movements as well as cardio and metcons to coordinate optimal success.


We want you to achieve all the goals you have for yourself and build a layer of confidence that can’t be destroyed. We are excited for you to start the Deadlift Effect Program, and see all your improvements. 

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Features
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Programming 3 days per week
Deadlift Effect is a preset program that is designed for 3 Days a week for 4 Weeks.
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Delivered through TrainHeroic
Powered by The McCartha Effect
Equipment
Recommended
Barbell // Dumbbells // Kettlebells // Weights.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

Warmup

Warm Up: 10 Squat to Stands 1 Minute Forward Bend 10 Windmills 1 Minute Frog Stretch

B

Deadlift

3, 2, 1, 1, 1, 1, 1, 1 @ 50, 65, 75, 85, 95, 101, 102.5, 105 %

Conditioning

C

5km Run

Perform a 5k Run.

Conditioning

D

5km Row

Perform a 5K Row

Monday
Week 1 Day 2

Prep

A

Warmup

Warm up: 2 Rounds 20 Seconds Plank Hold 10 Squat to Stands 10 Plank Shoulder Taps 1 Minute Bottom of Squat

B

Deadlift

5, 3, 2 @ 55, 62, 70 %

C

Deadlift

4 x 3 @ 75 %

Conditioning

D

Goblet Squats- Dumbbell Shrugs

5 Sets of 5 reps (Use a weight you can-Do Reps unbroken, record #) • Goblet Squat (use a dumbbell or Kettlebell) • Dumbbell Shrugs

E

Snatch Deadlift

5 x 5 @ 4 %

Conditioning

F

DB Deadlifts-Pushups-Row/Run

3 Rounds for Time • 20 Reps of Dumbbell Deadlifts (#50/#35) • 15 Push Ups • 20/15 Calories Row (run 400 meters if no rower)

Tuesday
Week 1 Day 3

Prep

A

Warmup

Warm up: 1 Minute Wall Sit 1 Minute per side Knight to Hamstring Stretch

B

Deadlift

4 x 5 @ 62, 70, 75, 80 %

C

Back Squat

3 x 3 @ 65 %

D

Good Morning

3 x 10 @ 6

E

Assault Bike

1 x 15:00

FAQs
Who is this program for?
Anyone that is looking to increase their overall strength and confidence with the deadlift.
Who is this program for?
Anyone that is looking to increase their overall strength and confidence with the deadlift.
Deadlift Effect