Deuce Gruden Raiders: Powerlifting Strength Coach Transforming the Silver & Black

When it comes to raw strength, family football legacy, and gym-floor grit, Deuce Gruden stands out as one of the most unique figures on the Las Vegas Raiders’ coaching staff. From being the son of former head coach Jon Gruden to dominating powerlifting platforms, Deuce has forged a name for himself as more than just a surname. So, what makes Deuce Gruden such a standout in the NFL, and why should Raiders fans care? Let’s dig into his life, lifting career, coaching style, and his ever-growing influence on the gridiron.

Who is Cindy Gruden?
Cindy Gruden, the wife of Super Bowl-winning coach Jon Gruden, is known not just for her connection to football royalty but for her own achievements and dedication behind the scenes. While many recognize her as the matriarch of the Gruden family, Cindy isn’t just a coach’s wife—she’s a woman of strength, purpose, and grace who has supported her family through every season of the NFL grind.

The Gruden Legacy Runs Deep

Growing up in the Gruden household meant football talk over breakfast, game tape before cartoons, and a work ethic instilled early on. His father Jon Gruden is best known for his stints with the Raiders and Buccaneers. But even with that NFL name tag, Deuce took a different path—starting in the weight room.

From a young age, Deuce was fascinated by physical performance. Instead of just dreaming about being on the field, he became obsessed with what made athletes faster, stronger, and more explosive.

Deuce Gruden’s NFL Journey

Deuce began his NFL career not in coaching, but interning. In 2017, he joined the Washington Football Team (now Commanders) as a strength and conditioning intern. He soaked up knowledge like a sponge, learning from seasoned pros while proving he belonged.

In 2018, Deuce followed his father to the Las Vegas Raiders, where he became Assistant Strength and Conditioning Coach. Since then, he’s become a critical piece in the Raiders’ performance department, known for his intensity, precision, and results-driven mindset.

Deuce Gruden and the Raiders

If there’s one thing the Raiders pride themselves on, it’s toughness. And Deuce fits that mold perfectly.

He’s known for running explosive workouts that improve player speed, durability, and power. His approach mixes old-school lifting principles with cutting-edge sports science, and he doesn’t just preach it—he lives it.

Raiders players often talk about how Deuce brings unmatched energy and how he personally demonstrates lifts, leading by example.

Coaching Style: Lift First, Talk Later

Deuce’s coaching philosophy is simple: No excuses. Just work.

Whether it’s offseason training or in-season conditioning, Deuce demands the best from every player he coaches. His sessions are structured, challenging, and tailor-made for football athletes. He’s not just building biceps—he’s building warriors.

And the respect he commands in the Raiders’ locker room? That’s earned, not inherited.

Deuce Gruden Powerlifting Achievements

Here’s where things get wild: Deuce isn’t just a coach—he’s a world-class powerlifter.

In 2017, Deuce represented the U.S. in the IPF World Classic Powerlifting Championships in Belarus and won gold in the 183-pound class. That’s right—while coaching NFL athletes, he was simultaneously dominating international lifting platforms.

His best lifts include:

• Bench Press: 396 lbs

• Squat: 529 lbs

• Deadlift: 622 lbs

• Total: Over 1,500 lbs

These numbers put him among elite powerlifters in his weight class. And at only 5’6” tall and weighing around 180 lbs, his lifts are a testament to his insane strength-to-weight ratio.

Training Like a Monster

So how does Deuce stay that strong while juggling an NFL job?

He trains with intensity and purpose. His regimen includes classic compound movements—squats, presses, deadlifts—but also includes explosive movement drills, sled pushes, sprint intervals, and recovery protocols like contrast baths and mobility work.

And yes, his bench press form is textbook. Raiders players even say they feel like they’re training with a powerlifting coach and a Marine drill instructor rolled into one.

Deuce Gruden Height and Weight

Let’s bust a myth right now: You don’t need to be tall to be a beast.

Deuce Gruden stands at 5 feet 6 inches (167 cm) and weighs around 180-185 lbs. His stature may be small, but his strength is anything but. His short build actually benefits him in lifts like squats and bench presses due to biomechanical leverage.

Deuce Gruden Age and Birthday

Deuce was born on January 19, 1994, which makes him 31 years old in 2025. Despite his young age, he’s already making waves in the NFL coaching scene.

Deuce Gruden Wife and Personal Life

Here’s the thing—Deuce keeps his private life under wraps. As of now, there is no confirmed information about a wife or long-term partner. He’s more focused on squats than scandals, more committed to iron than Instagram drama.

What’s clear, though, is that his heart lies in the gym and on the field.

The Jon Gruden Connection

Working under your dad in the NFL can’t be easy, right? Deuce handled it with grace.

Jon Gruden may have brought his son on board, but Deuce quickly made a name for himself on his own merits. Coaches and players alike say he doesn’t rely on his dad’s shadow—he casts his own.

And now, even after Jon Gruden’s departure, Deuce remains on staff—proof that he’s not just a “coach’s kid.” He’s an elite performer in his own right.

Building Future Athletes

Beyond the NFL, Deuce is also passionate about developing the next generation of lifters and athletes. Whether mentoring younger strength coaches, appearing on fitness podcasts, or running training clinics, he’s committed to sharing his knowledge.

His motto? “Train like your life depends on it—because it kind of does.”

The Raiders Are Stronger Because of Deuce

If the Raiders ever seem faster, more explosive, or tougher this season—you can bet Deuce Gruden had something to do with it.

From first-year rookies to Pro Bowl veterans, everyone under his watch levels up physically and mentally. He’s a leader, a competitor, and one of the most respected strength coaches in the NFL today.

Why Deuce Gruden’s Story Matters

Deuce’s journey is inspiring because it shows that you don’t have to be 6’5” or wear a headset to be a force in the NFL. All you need is drive, discipline, and maybe a couple thousand deadlifts under your belt.

Whether you’re a fitness junkie, a football fanatic, or just someone trying to push through your next workout—Deuce Gruden is the blueprint.

And if you’re a fan of real-life, strength-fueled success stories, be sure to check back here on megacine, where we dig deeper into the names behind the headlines.