We also throw a 56 pound weight up over a bar, for height, with one hand. I need to be able to accelerate that object in as short amount of time as possible, so I need horsepower. BC: Yep, all of us lifters have to learn this lesson as we age. From left to right: Richard Sorin, Bert Sorin, Dan McKim, Bret Contreras (hint: being closest to the camera gives the illusion that yourethe most jacked!). However, people believe that if they want their stomachs to shrink, they should do the exact same thing with their abs. Brett McKay: Is there one in particular thats really hard to do, youre just like man, that sucks.. (LogOut/ Off Season Weight Training for the Highland Games for the Compleat Lifting Idiot This little guide is for people who have zero, or almost zero strength training experience. How much longer do you think youll be doing this and what do you plan on doing after you have to hang up your caber tossing shoes. Does it change any from when you were a college athlete, or is it pretty much the same? How can you best recovery from your Hypertrophy training? You probably didnt know they were called the Highland Games but youve seen the events in the Highland Games. The key to proper training is to do what you need to do, not what you want to do. Matt Vincent: Yes, which is very 531. Please elaborate. Like I said, you are probably already strong enough to handle the weight. You spin twice and throw it as far as you can. I cant guarantee you will win, but you will be prepared and you will have a good time. Yes, I believe it is unfair. The structure and exercise choice that he put into his program really let me continue to work on strength but also added additional components of dynamic work, jumps, and throws that really helped my highland games performance. Brett McKay: Do you have any idea how the Scots invented this stuff? Open Stone: 567 If youre doing a bodybuilding routine, this probably isnt for you. Dr. Clinton Lee helps you improve your shoulder health. Training Highland Games, throwing Maybe you sleep with a Captains of Crush gripper under your pillow or lift stones for fun and think 20-rep squats are the key to enlightenment, as well as to gains in muscular size, strength and fitness. pole held vertically is a challenge. Brett McKay: Got you. Thus, Heavy/Light Lifting will supply the strength, power, and physical preparedness that the Heavy Events demand. Does not get any better than this.Bret and the Scottish Games two of my favorite thingsThanks for the info Dan McKim. Is it for anyone, like even someone who doesnt compete. Matt Vincent: Im really bad at the hammers. You know it exists and its ones of those things, like how do you ever do that. I couldnt ignore the results of athletes training in methods beyond classic block periodization. How should you setup your program to Bench Press the most? You just keep trying to figure out whether, you know, you take one step back to make some steps forward, or you take a side-step. What we need is stability work in which the core is a part but not the whole. Dont go nuts. The first was the Greenville (NC) Scottish Games in which he was ranked 158 out of 334 in the Master's Division. You are a Highland Games competitor, so not a champion. Brett McKay: For our listeners who arent familiar with it, what is sub-maximal loading? Master's Highland Games Training Manual Paperback - February 26, 2019 by Kerry Overfelt (Author), Zachary Riley (Author) 31 ratings See all formats and editions Kindle $25.00 Read with Our Free App Paperback $25.00 1 New from $25.00 Master's Highland Games divisions have grown exponentially in the last few years. Right now, Im doing this over a 14 week period with a few rest weeks in between the phases. Whats your advice for someone who wants to start throwing cabers and hammers around? Matt Vincent: Mine is a little different. I may even like to see the squats come second, alternating Overhead Squat with Back Squat. Brett McKay: Youve got to keep striving. Man if I could just get on the treadmill a little bit more, these abs. Technique and timing trump overall brute strength. Matt Vincent: After I hang up the kilt, huh? You may have seen theHighland Games online or on television: guys in kilts throwing giant logs, tossing hammers over their heads, etc. I always enjoy going to my local gamesThere is nothing sexier to this Glasgow Gran than strong men in kilts. Get to know a coach with a decade plus of experience. Matt Vincent: Yeah, for me, I really like, throwing the stones. Sound too good to be true? Try out these movements before your next Snatch session for better mobility and technique. There are some training groups and heavy events people or groups on Facebook that are pretty easy to find just with the group search. Theres a Highland Game usually every weekend. MILO articles on Highland Games heavy events technique for weight for height, caber toss, weight for distance, putting the stone, hammer throw, seasonal weight training and more, from Jim McGoldrick and others. When its no longer fun. A Day in the Like of a Strongman - and we thought we had it bad. Ive been very fortunate to be part of a sport that allows me to travel around the world and do some pretty awesome stuff. However, being strong never goes out of style. Focused hypertrophy training is often overlooked by coaches and athletes in competitive CrossFit. Every time I go to a contest, you know, 17 or 18 times a year, its some 12 of us out of that 20 guys, so you see the same guys every weekend. They have an amateur class and they have a novice class. Say, do a hundred reps a day of curls of some sort, and my biceps will better. I noticed an increased awareness of my bodys athleticism and increased explosiveness within the first few weeks. Throwing is one of the most overlooked sports of Strength Sports. 2. Try these moves out before your next Deadlift workout. Well, it's not and we will show you how with a little effort, creativity, and a playful attitude. Was someone like, you should do this? The Iron is the great reference point, the all-knowing perspective giver. Man, thats all of the fringe strength sports Ive found. Try out this warmup before your next Bench session. Am I right that its usually the two of you battling it out for first and second spot? Program, Strengthen Your Tribe: A Report on the Atomic Athlete Vanguard, The Best Riddles for Kids (With Answers! I just keep trying to lose fat but stay there. Brett McKay: Theres a fine line, you said that if you just focus on getting big and strong, youre going to fat, but that could be a detriment to . Matt Vincent: Its definitely one way to do it. DM: Great question! Like, Im not going to be famous, Im not going to I dont need to go have a discussion with Reese Hoffa, for example, you know, Olympic shot putter, about how were both world champions. Easy throws focusing on form. Overhead Squat: Mix reps each workout. A shot put coach told me long ago that strong biceps help the triceps-the real throwing muscles-function better by allowing the forearm to decelerate faster. The basics: 1. There is no one right way to do this. Do you incorporate any specialized glute training in your program? I dont necessarily count them, though, as its a struggle for me to maintain a high body weight. Here are some movements to help prep you for the Sumo Deadlift. Your leverages all change on the events How far I have to lean or how hard I have to sprint. The hammer throwing event features a hammer made from a metal ball weighing around 22 lb for men or 16 lb for women, attached to a wooden pole or handle. Go train by myself in the garage, or, you know, get up when its cold and do those necessary things. A stone is 14 pounds, a two stone is a 28 and four stones is 56. Should I go for that PR so I can be excited that I put more weight on the bar or do I hit what I was able to hit for three now for five. As Dan John said, "throwers throw". Ill throw well, and throw a PR and then lose by 15 feet. So this is why we work the overhead squats and unilateral movements. Competitors are judged on how closely their toss lands to 12 o'clock. Matt Vincent: Yeah, hes done a little bit of stuff, right. How should you setup your Deadlift training? Then, I build all of my program off of that number. We are not weight lifters who throw, we are throwers and must train accordingly. We ordered kilts and went and had a good time. So, in short, Im realizing that the glutes are very important to my sport, and my time with you and on the Force Plate helped reiterate that to me. Ive loved every minute that Ive spent doing Highland games. I also dont focus on the split like I should: I just try to eat more protein! Ill find something else Im into, whether I get into some cross fit or I get more into cycling like I have been. And, as you already know Bret, the fastest way to put on size and weight is through upper back work, glutes and hammies. dumbbell or kettlebell and a plyo-box. Like I said earlier, a strong posterior is critical for my events, so adding in the things you showed me has not only helped my training but also my back health. Ill be honest with you, I finally figured this out not too long ago. I hurt my back years ago moving weight from the floor, so I decided I couldnt risk it any longer if I wanted to continue in my sport. Join us in the first-ever JuggernautAI Powerbuilding contest! The principal weight training exercises involved in power development are the Olympic lifts (clean, snatch, overhead press/jerk variations) and the power lifts (bench press, squat variations, and deadlift variations). English (North America) English (Europe) English (Oceania) etina Deutsch Espaol (Espaa) Espaol (Latinoamrica) Franais Magyar Italiano Polski Portugus (Brasil) Romn Trke English (Philippines) English (Singapore) Indonesian Ting Vit Team Juggernaut: Matt Vincent Wins World Highland Games Championship! So today on the show I talk with Highland Games champMatt Vincentto get the lowdown. I think weightlifting is the most transferrable but there have been many a successful thrower from strongman and powerlifting backgrounds. Is there How do you overcome plateaus, how do you deal with setbacks, k mean, what is your mental game like? One can easily see the connections between points one and two. Listen to the episode on a separate page. Im guessing the throwing ones. Im a performance athlete, so since the amount of weight on the bar doesnt do me a lot of good in a contest, because were not lifting bars. You can walk outside and listen to all kinds of talk, get told that youre a god or a total bastard. When we were lifting together, you informed me that you cant squat deep, and I saw that you have a nasty case of buttwink when you try to squat rock bottom. This involves eight men pulling against another team of eight, coached by an additional member of the team whoshouts encouragement and instructions to spur them on topull their opposite number across the line. Matt Vincent: Sure. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); and receive myFREE Lower BodyProgressions eBook! Where can we find out more about you and your work out there? For those of you who have never competed in the highland games, this should serve as a sufficient program to prepare you. I dont have anybody in my gym telling me, giving me white lights, and I dont have the ego anymore to say, Well, Ive got to bury all of these squats. What I want to do is perform better and I perform my best when Im not hurt. Do you have any idea about the history of the Highland Games? The Brain Games package consists of a series of games and exercises designed for young children in classroom settings. Youre a large man. Id say that, along with the volume of work I do each week. It was my answer to my version of 531, basically. Thats probably been the event that Ive been the best at over the last couple of years, as well as the weights for distance. The Tulsa Highland Games are coming up and Im getting pretty excited. I kid. But, its the combination of strength, athleticism and explosive ability that makes you a formidable and successful thrower. BC: Great points. Find out more about participating in a Highland games on visitscotland.com. I work them in once a week for looks, but mostly for auxillary work. Strength, power, body control, and conditioning are required for any athlete that wants to make progress in the Highland Games. You know, if my knee is bothering me, maybe Ill box squat for the next two weeks, you know, a little high. Pleasant, SC 29464 (803)884-9993 You have quite the memory, my friend. Welcome to the official website of Professional Scottish Highland Games Athlete Daniel McKim! Matt Vincent: Yeah, it was great, man, I had a great time. Ive been chasing the same guy in the number one and number two spot in the world, for the last couple of years. Im trying not to focus so much on it other than just using it as an indicator of progress in the guy. Brett McKay: Matt Vincent, thanks so much for your time, its been a pleasure. BC: When we were training together, you were doing hang power snatches, and I believe you worked up to 315 lbs for a set of 3 reps. What are your favorite explosive lifts in the weightroom? If that thing you care about is training, get in and do the work. Seeing as it's Highland Games season, I figured I'd take some time to share my current training program. Its okay Dan, we all want a biceps pump. A really fascinating podcast, so, without further adieu, Matt Vincent and Highland games. I keep my diet to keep me in that range. Your glutes were burning like crazy after just one set of all 3 exercises. People always ask me what I do, and I tell them, big guys in kilts throwing heavy stuff. You know, Bret, pretty much your family reunion, right? This contest was followed by The Laurel Hill games in Ararat, VA. I do travel quite a bit, and I like enjoying myself. Im assuming that you have somewhere to train locally where you can perform the various competitive lifts. I had a weird spot writing the program, because I knew there were a lot of similarities to it and at the end of the day, if it aint broke, Im not going to rewrite it just so I can say this is original. That just kind of comes with the territory, and look, father time is undefeated. Matt Vincent: Yeah, McKim, Daniel McKim. Participants use the handle to whirl the hammer around their head and then throw it as far as they can. . Or is it a combination of all three? Hes done a couple of those with us, and I think, actually has the world record for standing weight over bar, not technically as a Highland Game weight over bar, but he has thrown it higher than anyone else in history. Dan and I are different athletes, and Ive beat him some and hes beat me some. Im going to stop when its not fun anymore and right now, its still a lot of fun. Matt Vincent: Yeah, man, stoked to be here. Welcome to Training Tuesdays, the weekly r/weightroom training thread. Matt Vincent: Its for myself. What I aim to provide is a program that optimizes your time spent in the weight room and enhances your Heavy/Light throwing practices and, by extension your games results. Growing up as a baseball player, Mike transitioned to fencing and chased the Olympics for a decade. I will probably very happily hang up my shoes and be ready to watch whoever is next. Highland Outlaw Workout This is a predominantly sandbag based highlander workout with the incorporation of stability exercises and speed drills. Matt Vincent: No clue what thats like, anyway, all of that happens in the kitchen anyway, it has nothing to do with your gym time. For more manly tips and advice, make sure you check out the art of manliness website at the artofmanliness.com. Ive really enjoyed the online coaching and stuff, the little bit that Ive done of it. ), Podcast #858: The Affectionate, Ambiguous, and Surprisingly Ambivalent Relationship Between Siblings, How to Fight Entitlement and Develop Gratitude in Your Kids, How and Why to Hold a Weekly Marriage Meeting, You Dont Have to Be Your Dad: How to Become Your Familys Transitional Character, Podcast #810: How to Turn a Boy Into a Man, Sunday Firesides: Climb the Ladder of Love, Podcast #865: How to Win Friends and Influence People in the 21st Century, Podcast #863: Key Insights From the Longest Study on Happiness, 9 Mental Distortions That Are Sabotaging Your Social Life, How to Make the Perfect Snowball: An Illustrated Guide, Podcast #869: The Survival Myths That Can Get You Killed, Skill of the Week: Survive Falling Through Ice, Podcast #848: The 5 Priorities of Short-Term Survival. With the help of Joe and Adrianne Wilson, he competed in his first and second ever, Highland Games competitions. A max weight is going to be a higher risk of injury for an athlete than a lower weight, right. What are you going to do, just quit? I'll usually get 2-3 short throwing sessions a week. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Enter your email address to subscribe to this blog and receive notifications of new posts by email. DM: Ive never used steroids and have held a strong stance against PEDs my entire career. So many of us appreciate your work and expertise. As I progress into each phase, the reps drop while the weights increase. What I mean by saying that is Im really not that concerned with, say, my gym Prs., or maxes or my power lifting total. John has gone from an average gym guy with no throwing background to a Pro-Heavyweight, and eventually reinventing himself as a Lightweight world record holder and National Champion. (Questions not related to today's topic should be directed towards the daily thread.) Youre still going to get the Olympic lifts, youre still going to do some speed work, and youre still going to work on max strength. Chad Wesley Smith Training with the JuggernautBJJ App, Top 5 BJJ Strength & Conditioning Mistakes, Strength Training for Jiu Jitsu World Championships, Strength Training for Jiu Jitsu Competition, Powerbuilding Upper Body Pump w/ Marisa Inda, The Foundations of Strength & Conditioning, 10 Week JuggernautAI Powerbuilding Transformation Challenge, The JuggLife | Dr. Spencer Nadolsky | Tackling Obesity, The JuggLife | Dr. Mike Israetel: Training and Nutrition for Beginners, 5 Min Mile & 500 Pound Deadlift Challenge | Pre-Test, The JuggLife-Jacob Tsypkin: Reflections on Regionals, 4 Common Mistakes in Energy System Training, Powerbuilding Deadlift & Squat Session w/ Marisa Inda, The Basics of BJJ Strength & Conditioning, Scientific Principles of Strength Training. Matt Vincent: Of course. 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