Deadlift it's in the DNA

DNA Strength and Performance

Powerlifting, Strongman, Strength & Conditioning
Coach
Andrew Watsford

This 8 week program is designed to take your deadlift PR to a new level.

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Build on all phases of the deadlift
We turn every weak point found in the deadlift into strong points, this way you will feel strong throughout the entire movement.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
4 Days per week strength and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Weight Plates // Power Rack // Bands // Trap Bar // Reverse Hyperextension
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Deadlift

5, 5, 3, 3, 1 @ 60, 60, 70, 70, 80 %

B

Reverse Hyperextension

3 x 10 @ 60 %

Monday
Week 1 Day 2

A

Double Overhand Deadlift Hold

5 x 10

B

Bench Press

5 x 5 @ 60 %

C

Shoulder Press

5 x 5 @ 60 %

Tuesday
Week 1 Day 3

A

Trap Bar Deadlift

5 x 5 @ 60 %

B

Back Squat

5 x 5 @ 60 %

C

Good Morning

5 x 5 @ 60 %

Thursday
Week 1 Day 5

A

Deficit Deadlift

5 x 3 @ 70 %

B

Pendlay Row

5 x 5 @ 60 %

C

Lat Pulldown

4 x 8

Coach
coach-avatar Andrew Watsford

Andrew is a leading strength and conditioning coach, specialising in rugby union. Andrew has worked with elite level teenage and young adult athletes within school settings in Australia

Deadlift it's in the DNA