By patzs
EDITOR’S NOTE: The "Practice Like An Outdated-time Strongman" program, created by StrongFirst Grasp Teacher and performing strongman Dave "Iron Tamer" Whitley, teaches you practice in a sustainable method for optimum power with minimal damage threat. Dave's "no ache, know achieve" method permits him to carry out unbelievable feats of power persistently and continuously.
You’ll enhance whereas coaching inside your limits.
Within the "Practice like An Outdated-time Strongman" program, the vast majority of your coaching will probably be within the 70-85% vary. In case you continually check the restrict, you can find it. In case you continually work inside your limits and give attention to making your observe higher and higher, then your limits will transfer with out having to push them. This could be a tough factor to stay with. We hit a brand new all-time private file, then we instantly need to see if we are able to do just a bit extra.
Give attention to doing higher, not doing extra.
I like to recommend specializing in doing just a bit higher as an alternative of slightly extra. Bear in mind: your objective is to get stronger, not make your self drained or sore. With this in thoughts I’ve put collectively this four-week program for you. It retains with the thought of observe and making incremental progress. Deal with it like a efficiency. Give this program a attempt to let me know the way it goes.
Week Three, Day One
4 Rounds:
Pull up: with added weight for 2-3 reps
Getup: one rep per aspect
Zercher squat: 75% of your 1 rep most for five reps
One-arm kettlebell press: 75% of your 1 rep most for five reps
Two-hand kettlebell swing: 10 reps with a heavy kettlebell to a snug cease, give attention to being explosive
Week Three, Day Two
4 Rounds:
Deadlift: 75% of your 1 rep most for five reps
Dips: with added weight for 3-5 reps
One-arm row: 5 reps per aspect
Kettlebell snatch: 3 reps per aspect along with your 5 rep max
Plate curls: 3-5 reps per aspect
Week Three, Day Three
5 Rounds:
Pull up: with added weight for 2-3 reps
Getup: one rep per aspect
Zercher squat: 75% of your 1 rep most for five reps
One-arm kettlebell press: 75% of your 1 rep most for five reps
Two-hand kettlebell swing: 10 reps with a heavy kettlebell to a snug cease, give attention to being explosive
Week Three, Day 4
5 Rounds:
Deadlift: 80% of your 1 rep most for five reps
Dips: with added weight for 3-5 reps
One-arm row: 5 reps per aspect
Kettlebell snatch: 3 reps per aspect along with your 5 rep max
Plate curls: 3-5 reps per aspect
Motion Video Half 1
