dane roach is an integral part of the usa powerlifting michigan family. he is a lifter, a coach and a referee. his technical knowledge cannot be rivaled. you will most probably see him on the platform at every usa powerlifting michigan meet.
Are you a Michigander?
I am. Born and raised
Where did you grow up?
I grew up in Davison, MI. Spent about 6 months in Orangevale, CA last year, and now I’m living in Madison Heights, MI
How did you get into powerlifting and how old were you?
I’ve lifted weights since I was in high school for various sports. In college I played football for a bit and then threw javelin on the track team. I always enjoyed lifting for the sport almost as much as the sport. I also majored in exercise science in undergraduate school and then got my Masters in Exercise Science and was also a strength coach for varsity athletics at a few universities. I missed competing and decided to give powerlifting a try and I was hooked. I believe I was 21 when I started training for powerlifting
How long have you been an active powerlifter?
What is your personal best squat, bench and deadlift?
My best squat is 195kg (429lbs), Bench is 137.5kg (303lbs) and deadlift is 235kg (517lbs)
What is your favorite lift and why?
I really enjoy squatting. It’s very challenging for me and I just enjoy the feeling of having a weight on my back
How many hours a week do you train?
8-10 hours per week
Do you train with a partner?
Not particularly, but there is a group that tends to lift at the same time as me.
Where do you train?
I train mostly out of Motor City Iron Gym
Do you follow a specific training method/regime?
I actually have a coach, Jason Tremblay of The Strength Guys, who does my programming for me. Even though I coach others, it’s very difficult to program for yourself, so I like to get a more objective point of view. We’ve had very good success together
Do you do other sports besides powerlifting?
Not any longer no. I played many sports in high school and a little football as well as running track in college
Do you follow a specific diet?
I don’t follow a specific diet, but I do track my macros to make sure I’m getting enough calories, protein, and fiber.
What is your opinion on cardio?
I’m not a huge fan, but that’s just my natural bias. To be quite honest, there’s some data out there showing that it may actually be beneficial for recovery to do some low intensity cardio a few times a week, and for general health its definitely a good idea as well.
What is your greatest powerlifting achievement so far, in your opinion?
Honestly, my greatest achievement is more related to my coaching than my actual lifting. I have the honor and privilege of coaching many, many great lifters including Denzel Johnson, Ben Kalman, Ally Hazel, Gina Hensley, Liam Browning, Jess Vertregt, and a few others who haven’t yet competed. Not only are all of them great lifters, they are also fantastic people. Seeing them succeed on the platform and hit their goals is what I love more than anything, and knowing I played even a tiny part in that makes me so very happy and feel so lucky to be a part of this sport
What do you find the most challenging/difficult in your training?
I think the most difficult part of training is making it through the times where training doesn’t feel great. Progress is not linear, and there are always times where everything just feels terrible. Keeping your head down and pushing through those times can be very difficult, but the outcome is always worth it.
How soon before a meet, do you begin preparing?
Truthfully, I’m always preparing for a meet, the focus of my training just becomes more specific. I’d say 10-12 weeks out my training takes a greater focus on preparing for a meet, with the last 4 weeks having the most specificity.
How do you choose an opening attempt weight?
I generally pick a weight that I can do for a pretty easy triple in the gym. I’m comfortable taking pretty big jumps if I have to, and I’d rather play it safe than risk opening too high.
What are your powerlifting goals?
Longevity, having fun, and being the best coach that I can be
How do you think we can grow powerlifting in Michigan?
Creating an environment that combines the right amounts of intensity, focus on the lifter, and fun. The powerlifting community is generally very welcoming to those who come in with a good attitude and work ethic, and I think showing people that will definitely help.
What tips do you have for first time lifters?
Don’t wait until you think you’re ready. Go do the meet you’re thinking about doing. You’ll love it. Get somebody experienced to help you make sure you execute the lifts to the standard they need to be to get white lights. Have fun, and please, please, don’t cut for your first meet.