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On Sunday we have our second strongman practice of the weekend, practicing events that we don't get to on Saturday. This session is always a tough one because we are still feeling beat up and sore from yesterday. The keys to training when you are feeling this way is to warm-up slowly, so you don't surprise and psyche yourself out with a suddenly heavy weight, and to pick one event/lift as a primary objective, then hit it right away.

As you can see from the pictures above though, I didn't escape this training session unscathed. I picked farmers walks as the main event to practice and ended up blowing a callous off my left hand at the end of a heavy carry. This is actually the first time I have truly blown a callous and let me tell you it is not fun. Hopefully it heals up quickly and doesn't affect my training.

Anyways, here is the training session we did to prepare for Alberta's Strongest Man on June 18th.

Sunday Morning, Strongman Training, lower body focus

• Mobility Work
• Dynamic Warm-Up
• empty barbell complex
• Farmers Walk
• 53lbs/hand x 120', 145lbs/hand x 120', 195lbs/hand x 120', 235lbs/hand x 120', 250lbs/hand x 120', 300lbs/hand x 120' (palm tore in the last 4 feet)
• each walk was done with a turn at 60'
• Taped up my hand so I could keep training
• Tire Flip
• 700lbs tire
• 4 x 4 flips
• Prowler Push
• 4 x 120'
• full speed sprint each time

The farmers walk is one of the best drills for building all round strength and stamina. Here is a great video on how and why to include farmers walks in your training.


I posted a "how to" tire flip video yesterday, so instead I wanted to show you some true tire flipping bad assery. This monster makes a 550kg tire look like a toy.


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