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After a weekend of strongman practice I am usually pretty beat up, so instead of hitting the gym again to do more damage I like to either do a light conditioning workout with my kettlebells or if the weather is nice, hit the park for some hill sprints.

Sprints are an amazing training tool to help you lose fat, build muscle, improve your explosiveness and your conditioning tool. Plus, you can do them outside with no equipment, so really you can do them anywhere. Personally I prefer to do hill or stair sprints over regular sprints because the chance of injury is less. But do whatever feels best to your body. Either way, just make sure you run some sprints now and then; they can completely transform your body.

Here is the sprint session I did. As you can see it is pretty simple.

Monday, Hill Sprints

• Mobility Work
• Warm-Up
• walk to the hill, 15 minutes
• Sprints
• first one pretty easy
• 30 minutes of hill sprints
• Cool Down
• walk home, 15 minutes

The day after sprints I usually feel pretty fresh again and am ready to load up a barbell full of big weights, at least I think they are big. Lately Tuesday has been an overhead pressing and squatting day. Needless to say, front squatting after a half hour of pressing is not fun. If you can break this workout up into two session in the same day I recommend it as the workout is a bit of overkill for a recreational lifter. I am preparing for a strongman contest so training is a little more intense than usual.

If you are trying to get big and strong though, you have to do a lot of pressing, squatting, and deadlifting. How you plug these lifts into your training schedule is up to you.

Tuesday, Overhead Press and Squat

• Mobility
• Dynamic Warm-Up
• empty barbell complex
• Overhead Pressing Complex, 4 rounds of 3-5 reps
• fat bar rack press/lock out
• focusing on the top half of the lift for max weight
• standing strict military press
• 1 arm dumbbell push press
• using a very heavy weight and driving it up with the entire body
• Squatting Complex, 4 rounds of 3-4 reps
• quarter front squat
• short range of motion used to enable maximum weight
• ass to grass front squat
• so low you stain the floor
• jumping back squat
• focus on explosiveness

Here is a great video of a woman over head pressing more than 99% of dudes. Don't be one of those dudes!