Strength is the foundation on which all athletic skills are built – from power to speed. And it makes everything else in your life a little easier, whether that’s a Sunday morning kick-around with the boys, a DIY project in the garden or just lifting the kids on and off of the climbing frame ad infinitum.
When we look at our training through the lens of ‘strength first’, we can improve other qualities in the gym, such as becoming less prone to injuries when running and shifting more weight on the bench press. And we benefit from a hormonal balance that keeps us as healthy on the inside as we look on the outside. Oh, and you’ll fill a T-shirt better, too.
So, if you’re looking for a training style that doesn’t just come with surprise benefits to life outside the gym, but one that is tailored to ensure daily obstacles never slow you down, then ‘modified strongman’ is your prescription.
MH Elite coach Tom Kemp is no stranger to the strongman scene and has the silverware to prove it. Here, he offers up a four-week blueprint for some real-world strength. Hit each session hard, leave a day of rest between each workout, then repeat with added gusto. Before too long, many more plates will be on the bar.
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Workout #01: Pull The Pin
Nothing screams ‘strong’ quite like a back the size of a barn door. Rest for 3 mins between sets for your first move, 2 mins on your second and just a minute between your carries. Rest as much as you feel you need to ensure maximum-quality reps, not ‘reps by any means’. And be mindful of your form on your final deadlifts, too. If you’re injured, you won’t be training for a while, after all.
DEADLIFT FROM BLOCKS, 8 REPS X 3 SETS
This one’s a heavy hitter. Set up a heavy barbell around six inches from the ground on plates or in a rack. Hinge over and grip the bar (A), then take a breath, brace your core and drive your feet into the ground, lifting the bar to standing (B). Carefully lower the bar to the plates and repeat.
PENDLAY ROW, 5 REPS X 6 SETS
Next up – rows for the bros. First, hinge over and grip the bar (A). Make sure you keep your back straight and parallel to the ground, then row the bar up and into your stomach (B). Pause here for one count before lowering back to the ground. Repeat.
DUMBBELL FRONT RACK CARRY, 4 X 30M
It’s like walking, only harder. Grab a pair of moderately heavy dumbbells and clean them up on to your shoulders, elbows pointing forwards (A). Purposefully stride forward, keeping your torso upright and chest proud (B). At the halfway mark, turn around and return.
DEADLIFT, 3 X 60S MAX EFFORT
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Last move now, so empty the tank. Again, hinge over and grip the bar (A), then take a deep breath, bracing your core and driving your feet into the ground before lifting the bar to stand up (B). With control, lower the bar and repeat. Remember, we’re going for maximum-quality reps, so keep it
tight or drop the weight.
Workout #02: The Big Push
This is your push day, which means we’re going to be hammering your shoulders, chest and triceps. Work through each movement, lowering your rest throughout the session. As before, you’ll rest for 3 mins between sets for your first move, then for 2 mins on your second and just a single minute between your carries. Make sure you rest as needed to give the best possible output on your final effort.
DUMBBELL CLEAN AND PUSH PRESS, 8 REPS X 3 SETS
Nothing says ‘strong’ like taking something heavy from floor to ceiling. With your dumbbells by your feet, hinge down and grip them with a flat back (A). Engage your lats and stand upright explosively. Use the momentum to shoulder your bells, dip at the legs and drive them overhead (B).Lower the bells and repeat.
CLOSE GRIP FLOOR PRESS, 5 REPS X 6 SETS
This is the bench press’s brutal, power-building bro. Lie flat on your back beneath a barbell, with knees bent and your feet flat. Explosively press the weights above you, locking out your elbows (A). Lower the bells slowly until your upper arms are resting on the floor (B). Pause for a quick count and repeat.
HEAVY GYM RING FARMER’S CARRY, 4 X 30M
A little hack for huge gains. Pass the strap of a gymnastic ring through a set of weight plates, attach your ring and pull tight. Repeat with another set. Grab the rings, stand tall and brace your core (A). Purposefully stride forward (B). At the halfway mark, drop your weights, turn around, re-grip and return.
SINGLE ARM DUMBBELL PRESS, 3 X 60 SECS
Time to add some spice. Hinge down and grip a heavy dumbbell between your feet (A). Explosively stand up, pulling the bell on to your shoulder (B). Dip at the knee and drive the bell overhead. Lower back to your shoulder and repeat as many times as possible in 60 secs, switching sides as needed to keep the reps up.
Workout #03: Tree-Trunk Legs
If a strong upper body is the house, your legs are very much the foundations. Carb up before this session – it’s a big one, so do it justice. And you know the drill when it comes to rest now – follow the same protocol as sessions one and two, lowering your rest time as needed throughout the workout, below, to ensure that you give your final move the maximum effort that it deserves.
BACK SQUAT, 8 REPS X 3 SETS
Because you can’t fire a cannon out of a canoe. Take a barbell out of a rack, rest it securely across your traps and stand tall (A). Keeping your torso as upright as possible, take a deep breath and squat down until the crease of your hip passes below your knee (B). Stand back up explosively and repeat.
BARBELL WALKING LUNGE, 5 REPS X 6 SETS (6 EACH LEG)
Apologies in advance for tomorrow’s sore glutes. Re-rack your bar across your traps and stand tall (A). Keeping your chest up, step forward with one leg and bend your front knee until the back one touches the ground (B). Stand up, pause and repeat with the other leg, moving forward.
PLATE PUSH, 4 X 30M
The only time you can push the weight plates away. Stack some on the floor and drop down on to all fours, hands on the bottom plate. Lift your knees from the ground (A). Drive with your legs and push the plates forward (B), then close the gap and repeat. Turn around at the halfway mark and push back.
DUMBBELL SQUAT, 3 X 60 SECS
First, acquire a sick bucket. Now, hold a pair of heavy dumbbells at your sides and brace your core (A), squat down until the crease of your hip passes below your knee, touch the bells to the floor (B), stand back up explosively, repeat for as many reps as possible. Then avoid the stairs for a while.
Edward Cooper
Ed Cooper is the Deputy Digital Editor at Men’s Health UK, writing and editing about anything you want to know about — from tech to fitness, mental health to style, food and so much more.
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