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.
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
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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
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
Andrew Watsford
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
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