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Sunday's are one of my favorite training days. I have the time to work on some mobility issues in the morning and then get to practice strongman training with the Bells of Steel Crew. Even if you don't plan on competing in strongman there is a lot you can gain from training as one. Training with heavy weights for high reps will make anyone strong, and carrying weights for distance is a lost aspect of strength training that reaps tons of rewards. Because of this a lot of strength coaches incorporate strongman drills into their athlete's programs.

Here is the workout I did today:

AM

• Mobility Work
• joint circles, twists, leg swings, lunges, etc
• Body Weight Drills
• just some sets of Hindu Push-ups, Inch Worms and Depth Squats, nothing too intense

Here is a great video by Steve Maxwell on how to use body weight training as a supplement to your current program. I love doing body weight squats as part of my warm-up to loosen up and "grease the groove" as Pavel would say.


PM

• Mobility Work
• Kettlebell Warm-Up
• 1 minute Two Handed Swing, rest 30 seconds
• 1 minute Right Handed Swing, rest 30 seconds
• 1 minute Left Handed Swing, rest 30 seconds
• 1 minutes Alternating Swings, rest 30 seconds
• 10 reps/hand, Bottoms Up Clean
• Plyo Jumps while holding a 25lbs weight
• low box then high box, about 10 rounds
• Static Holds
• Crucifix Hold and Front Hold 2 sets each of max time
• Log Clean and Press paired with Fat Bar Deadlift
• warm up on the lifts with some low rep sets with lighter weights
• 2 minutes, bang out as many Log Press and Deadlift reps as possible
• start with the Log Press and bang out reps stopping one rep shy of failure
• immediately switch to the Deadlift and bang out as many reps as possible
• immediately switch back to the Log Press and bang out a few more reps
• Basically do as much work as possible in 2 minutes without puking, or just puke, whatever
• Yoke Walk
• Use a good working weight and do a few sets for max distance

Here are some great strongman training videos to give you ideas




For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com