Highland Strength

Program Description

Reddit thread for full details: https://www.reddit.com/r/Boostcamp/s/tzauyJBuDF. OVERVIEW: This program is designed for any strength athlete, but with special attention for Highland Games and Strongman athletes looking to improve their strength and size in a sport-specific capacity. Particular emphasis is placed on developing strength and explosiveness in the lower back, upper back, glutes, hamstrings, and core, all key for HG and strongman events. The program is periodized into two 3 week waves, with a deload in the middle and a test at the end. Wave one focuses on building muscular size whereas two aims to convert new size gains into absolute strength. The program is designed to be run back to back as long as gains are still being made. This program features a lot of assistance / accessory exercises. If you are worried, there is plenty of strength and explosive oriented training in this program to complement your throwing. If you think high rep work is a waste of time, you’ll regret it when unnecessary injuries begin to stack up. Think of each rep as money in the bank. IN SEASON (Highland Games): Wave 2 can be run alone for an in-season program to keep your readiness levels high without cutting into your capacity. In this scenario, drop the RPE on compound lifts by 1 and sub out the max week with the contest or skip it altogether. You can also drop the RPE on accessory work as needed. EQUIPMENT: This program can be completed without Atlas Stones. If you do not have access to them, you can replace them with either sandbag to chest or zercher squats (3 sets of 5 for zerchers, original scheme for sandbag). The idea is to get used to handling weight low and out in front of the body, like a caber. Front squats help in this regard but cannot replace stones or zerchers. DURATION: With the exception of the sessions in week 3, workouts are designed to be completed in under an hour. If you need so much rest that this is not possible, you need to improve your conditioning. You can do this by minimizing your rest as much as you can while still completing the sets at the specified RPE. That means potentially lowering the weight. EVENT TRAINING (Highland Games): I recommend training the events on separate days. If you must train on the same day, do the events first so that you are fresh. NOTES: Kettlebell swings are deliberately not included as I believe they interfere with form on weight over bar. You will get plenty of work in this pattern by simply practicing the real thing. Something else that other throwing programs might feature that isn’t prescribed here is snatches. I know a lot of coaches like these for building the movement pattern, but in my opinion it is more than likely that they will be done incorrectly, unless performed under supervision or by someone already trained in the form. Deadlifts, and the clean and press will take you far enough.

Program Overview

To Start The Program