DNA Strength and Performance

DNA Strength and Performance

Strength & Conditioning, Power Sports , Powerlifting
Coach
Andrew Watsford

DNA Strength and Performance team is for athletes looking to improve general athleticism and strength through a structured but varied progressive system, you will work through 3 distinct blocks before assessing your strength and athletic improvements.

Features
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Programming 5 days per week
Daily strength, conditioning, 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 // Power Rack/Squat Stands // Weight Plates // Hack Squat // Leg Press // Leg Extension // Hamstring Curl // Calf Raise // Dumbells // Lat Pulldown // Seated Row // Reverse Hyperextension
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1

A

Back Squat

4 x 8 @ 60 %

B

Leg Press

3 x 10 @ 60 %

C

Hack Squat

3 x 10 @ 60 %

D

Leg Extension

3 x 12 @ 60 %

E

Calf Raise

3 x 12 @ 60 %

Tuesday
Week 1 Day 2

A

Bench Press

4 x 8 @ 60 %

B

Incline DB Bench Press

3 x 10 @ 60 %

C

DB Pullover

3 x 10 @ 132.28 kg

D

DB Chest Fly

3 x 12 @ 60 %

E

DB Tricep Extension

3 x 12 @ 60 %

Wednesday
Week 1 Day 3

A

Pendlay Row

4 x 8 @ 60 %

B

Lat Pulldown

3 x 10 @ 60 %

C

1-Arm DB Row

3 x 10 @ 60 %

D

Seated Row

3 x 12 @ 60 %

E

DB Bicep Curls

3 x 12 @ 60 %

Thursday
Week 1 Day 4

A

Deadlift

4 x 8 @ 60 %

B

Safety Bar Good Morning

3 x 10 @ 60 %

C

Prone Machine Hamstring Curl

3 x 10 @ 60 %

D

Reverse Hyperextension

3 x 12 @ 60 %

E

Calf Raise

3 x 12 @ 60 %

Friday
Week 1 Day 5

A

Shoulder Press

4 x 8 @ 60 %

B

Seated DB Shoulder Press

3 x 10 @ 60 %

C

DB Lateral Raise

3 x 10 @ 60 %

D

Rear Delt Flyes

3 x 12 @ 60 %

E

DB Front Raise

3 x 12 @ 60 %

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

FAQs
How much communication will i get with the coach?
We understand that there may be plenty of questions so we will always get back to you within 24 hours although as soon a question comes through we strive to answer it straight away!
What if I miss a day?
Life gets busy we get that, if you miss a day you can catch up with it when you have time as we program to lift 5 of the 7 days
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

DNA Strength and Performance
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DNA Strength and Performance
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DNA Strength and Performance
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DNA Strength and Performance