Powerlifting Matt Vincent's Training LAB 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. Go train by myself in the garage, or, you know, get up when its cold and do those necessary things. Jim has been a huge influence and a really good friend for the last five or six years. Try out this warmup before your next Bench session. What I mean by that is accelerating mass. Now you need to focus on stabilizing the body and you can always stand to be quicker. Dan McKim Website I want to give it the most Ive got while my body is still willing to give it a go. Programs like Training Lab, Strength Lab, and other block periodization programs give Highland Games athletes a solid plan and foundation for the weight room throughout a season. Former Highland Games World Champion, Matt Vincent, and former thrower, Chad Wesley Smith have both said that training in the gym only gets you so far. The centrifugal force here is substantial. Doing that is going to allow you to be a little bit smarter in training and think which one actually makes more progress. Dan McKim Twitter Learn more about concurrent training for Strength & Endurance, Add some new twists to the traditional plank. There is no one right way to do this. I always recommend that to people. Brett McKay: It seems like theres a lot of camaraderie in that sport, in the Highland Games. I dont ever want to look back and question like Maybe I should have done this, or, what if I had trained harder, or what if I would have done this? I know Im doing everything I can to give it a go. As I prep for this off-season, Im excited to move my depth from letting my buttwink hinder and hurt my squat development. I havent got much better at it. Try out these movements before your next Snatch session for better mobility and technique. In fact, Im often better at these activities than my much stronger lifting partners. Podcast #172: Scottish Highland Games & Training for Performance You may have seen the Highland Games online or on television: guys in kilts throwing giant logs, tossing hammers over their heads, etc. Team Juggernaut's favorite variations to improve one of the most complex lifts, Use the simple tips to improve your Front Squat, Improve your jerk with these simple tips from Max Aita, Improve your Clean with these simple tips, Simple but effective tips to improve the Snatch from Max Aita. The Hviii is kind of a personal mantra, right. Brett McKay: Fantastic. A really fascinating podcast, so, without further adieu, Matt Vincent and Highland games. 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? Id like to expound on this. Matt Vincent: Yeah, McKim, Daniel McKim. DM: The best tool is www.nasgaweb.com. Thats really my concern is just self optimization. Do you incorporate any specialized glute training in your program? The North American Scottish Games Athletics (NASGA) website has a great database of Highland Games where you can search for upcoming events and see current stats and rankings. I did a couple years of Strong Man and a couple of years of power lifting, and got a chance to go compete in a Highland Games. And I think you make a good point about the throwing I do. He is now a Highland Games Athlete, and won the 2016 U.S. Highland Games Lightweight National Championship, and in 2019 he won a Masters World Championship. Its one of those fringe strength sports along the lines of Strong Men or power lifting. 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. Brett McKay: Thats an interesting question. You know, so I follow a more keto approach, which is high fat, high protein, and very limited carbs. Want to learn how to shot put? We did a lot of Olympic lifts, but dead lifting really wasnt I dont think I honestly dead lifted until after college. Matt Vincent: Its for myself. Im 32, 65 and my body weight fluctates a bit depending if Im in season or off-season (290-295 in-season, 300-305 off-season). I think the mountain from Game of Thrones does this sort of stuff as well, youve competed against him. Matt Vincent: Sure. Ill be honest with you, I finally figured this out not too long ago. Im curious This is something I want to do. Liberty or Death: SCBC goes all in at the LibertyOpen. 1.) Ive really enjoyed the online coaching and stuff, the little bit that Ive done of it. BC: Dan, first things first, who do you think would win in a fight you or me? Matt Vincent: Youve got to. I dont necessarily count them, though, as its a struggle for me to maintain a high body weight. Brett McKay: There you go. Man, life gets in the way. DM: Great question! The Highland Games, like Powerlifting, Strongman, and Weightlifting, are a niche strength sport. Welcome to Training Tuesdays, the weekly r/weightroom training thread. Matt Vincent: Yeah, man, stoked to be here. For those of you who have never competed in the highland games, this should serve as a sufficient program to prepare you. Look, its relatively bad, right. Easy throws focusing on form. Get to know a coach with a decade plus of experience. Ill find something else to do to you know, care more about diet, and try to figure out that when I dont have to worry about being strong. Two Dumbbell Clean and Press: start light and go up to max. The Tulsa Highland Games are coming up and Im getting pretty excited. Ive kept that focus and then Ive taken some of the stuff Ive learned over the years of power lifting and strong man that were really effective for getting stronger, and I added those to the program that I didnt do in college. Program Options Athlete Package (Throwing+Lifting) : $75.00 USD - monthlyHeavy/Light Lifting : $30.00 USD - monthlyHeavy/Light Throws Coaching : $60.00 USD - monthly Equipment Required: Barbell & Plates I just keep trying to lose fat but stay there. As things moved on, Im sure someone took one and said, I think I can throw it further than you or higher. Thats what the original ones actually looked like, and they were counterbalances for the other side of the scale. I set to work, as I did with throwing, to find what the common threads were among the most successful athletes. What are your current bests in the various Highland Games events? This contest was followed by The Laurel Hill games in Ararat, VA. The sub-maximal aspect of that is what I do to build my program is I take my true max, and then I multiply that times 90%, and I treat that as my training max. How did you get to be a guy who throws around cabers around the world. If I want to stay around 300 pounds, I have to consciously eat all the time. You know, the hammer was, actually, like a sledgehammer and then Im sure it developed into I think I can do this better than you.. BC: Yep, preaching to the choir! Just search for him on Instagram, hes got a really entertaining Instagram feed as well as find him on YouTube. Anyways, today on the podcast, I have a world champion Highland Games competitor. There is minimal info, compared to Powerlifting, From being involved in various strength sports for this long one of the big mistakes I see is that guys never take IHGF Professional Highland Games World Championships Things have been very exciting in my world lately. It takes a long time for you to finally learn that, its like, OK, just diet.. It is a 20 pound bag we throw with a pitchfork for height. 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. DM: I hit about 3,700 to 4,000 calories. Yes, I believe it is unfair. The one that kind of rotates in and out is called the sheaf. What I need to do is all of this: Joint mobility, especially my hips and ankles. My programming is broken up into three phases: Volume, Hypertrophy and Strength/Power. 22# Hammer: 1322.75 (World Record) In the caber toss, a full length log, usually made of Scots pine, is stood upright and lifted by the competitor using both hands under the bottom of the caber to rest against their body. Say, do a hundred reps a day of curls of some sort, and my biceps will better. Top end athletes, to the lowly Johnny . Braemar Stone: 439 A shot put coach told me long ago that strong biceps help the tricepsthe real throwing musclesfunction better by allowing the forearm to decelerate faster. Find out more about participating in a Highland games on visitscotland.com. Click here for instructions on how to enable JavaScript in your browser. Strength, power, body control, and conditioning are required for any athlete that wants to make progress in the Highland Games. Weve been going at each other for a few years now, and it doesnt look to be slowing up anytime soon! dumbbell or kettlebell and a plyo-box. We throw two weights for distance. Whats the saying if looks could kill? I kid. 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. Matt Vincent: I wish that I could just say that. Probably wouldnt hurt to add in some core work. 3 sets of 8 with a minute rest OR 55 OR 53 OR Pyramids OR multiple Pyramids, aka Waves. I think weightlifting is the most transferrable but there have been many a successful thrower from strongman and powerlifting backgrounds. Ill throw well, and throw a PR and then lose by 15 feet. Podcast #295: Kettlebells and the Psychology of Training, Weightlifting Shoes and Barbell Training [VIDEO], Art of Manliness Podcast #76: Barbell Training With Mark Rippetoe Part II, Podcast #118: A Wrestling Life With Dan Gable, How Matt became a professional Highland Games competitor, The different events in the Highland Games, How to get started with Highland Game competitions, Matts philosophy on training and dieting for performance and notaesthetics, Overcoming mental barriers in competition and strength training. A max weight is going to be a higher risk of injury for an athlete than a lower weight, right. Focused hypertrophy training is often overlooked by coaches and athletes in competitive CrossFit. Marisa Inda turns her focus to physique training, In the gym with Chad using the JuggernautBJJ App, Quit making these mistakes in your training, In the gym with 3x Jiu Jitsu World Champion. Pleasetell us a bit about yourself, and be sure to include your height, weight, and age. The Olympic lifts develop explosive power and the squats help drive or at least maintain strength levels. Matt, this has been a great conversation, and a lot of insights about a sport that I knew little about. Well worth a watch at any Highland Games. Its tempting to look toward the biggest lifts and see what got them there, but as we all know by now being the strongest doesnt guarantee success in throwing. 28# Weight for Distance: 949.25 (North American Record) It takes a lot of ego out of training. Strong biceps also prevent elbow injuries in throwers. Muscles dont react that way, they grow. When the rubber meets the road, fitness sport is an endeavor driven by endurance. BC: Glad Im not alone in my affinity for curls. DM: Haha! Most of you have probably never heard of Dan McKim. That gives a lot of direction, too. Training Tuesday: Highland Games Programming. Those are really your best places. We live in Kansas City, Missouri where I work as the Midwest Rep for Sorinex. Theres eight traditional events and in the States, we do nine. Im going to stop when its not fun anymore and right now, its still a lot of fun. I was a collegiate thrower and always loved throwing, so this was a great transition for me. Some days, the cards Im going to throw really well, and the cards fall in my favor, but Ive also had days where Ive thrown very, very well, and been proud of it, and just didnt have enough to beat it. eBook, Try out these drills for a better and more stable overhead position in the Jerk. I have also seen that many of them come to the Heavy/Light methodology while employing many different programs for their strength and conditioning. Dan is big on simplicity and treating the body as one piece.. DM: In the past four seasons, Ive won two World Championships and Matt has won the other two. Good idea. Great interview, Bret. I also dont focus on the split like I should: I just try to eat more protein! You believe that this is unfair, right? Ive always wanted to get involved with it somehow, get in touch with my Scottish ancestry. Im guessing, but most likely its 3 4-week meso-cycles with a dropback/contrast week in week 5 10. Thats probably been the event that Ive been the best at over the last couple of years, as well as the weights for distance. Look man, if I was really happy, I would just lay on the couch and play video games, just be content, and that would be great. Like, I want to try that out. 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. Brett McKay: No, that doesnt make any sense. Matt Vincent: Any of the fringe strength sports, you know, Strong Man, power lifting. If that thing you care about is training, get in and do the work. Two days of lifting should be sufficient but one more probably wont hurt recovery. Is it for anyone, like even someone who doesnt compete. 14 weeks per phase.. or 3 phases in 14 weeks? Powerlifting Training for Everything 210kg Snatch, 250kg Clean and Jerk, 920lb raw deadlift, 2,221 raw total, 3rd at 2010 World's Strongest Man and 19' . DM: The Scottish Highland Games is part track and field throwing and part strongman. DM: Well, since I met with you, Ive started to switch my set up a bit. Im a meathead. Then, we have another distance event where we throw the hammer, which is a steel or a lead ball on the end of a stick. An 832# Deadlift by a JuggernautAI Athlete! Other competitors find the bodybuilding split I build my workouts around to be surprising. Watch this video: Sometimes referred to as 'weight over the bar', this game requires competitors to throw a weightover a raised bar. What you should do is work and do your job every day. Its a sad state of affairs, I believe. Mikes core philosophy is that in order to become a better athlete, you must gain strength, but you must also learn how to apply it with speed and precision. We will feature discussions over training methodologies, program templates, and general weightlifting topics. Matt Vincent: Yeah, it was great, man, I had a great time. My wife and I have five young boys, ages 7, 6, 3, 3, 15 months. In prior years, Ive had the police watch me and even ask to, clean up when youre done. During the season (April through September) Ill typically practice the events two to three times a week. Im trying not to focus so much on it other than just using it as an indicator of progress in the guy. Balancing a 90lbs. Matt Vincent: Its trying to be the best I can be. Dan is an amazing athlete. Im very good at it and I love the Highland Games, but keep in perspective what were doing, I throw rocks in a field. It was extremely helpful to get those emails when my gym opened back up. Team Juggernaut: Matt Vincent Wins World Highland Games Championship! Sports Science Topics & Research Guest Articles, Peer-Reviewed Articles (Journal Publications), Coaching, Personal Training, Programming, & Nutrition Topics, Coaching, Personal Training, Programming, & Nutrition Guest Articles, (Brets note: I randomly found a video of Dan performing hex bar jump squats so I embedded it below), (Brets note: below is my friend Jim Kielbaso showing off the glute ham roller), Dan McKim eBook: Behemoth: Power Training for Strength Athletes, How to Isolate the Quads and Hams in a Garage Gym. A Day in the Like of a Strongman - and we thought we had it bad. The throws I do are very reliant on a strong posterior, and that was very evident in my testing! I really do thank you for helping me line up my programming better. You are a Highland Games competitor, so not a champion. Go see if you actually like it first or if you like the environment. This is a program for beginning throwers by Dan John: For an example, I offer you the worlds simplest program: 1. Its okay Dan, we all want a biceps pump. Does this theory still hold water? Since then, he has competed in Powerlifting, Strongman and CrossFit. If Im going to risk getting hurt with a maximal weight, I may as well do it on the platform while Im competing. Dan McKim Instagram. Unfortunately, a popular item is TRT, which is on virtually every commercial break or radio sponsor that you hear. Really been looking forward to this one. You want to turn your shoulders away from it, and push the hips first, and then really throw a hay maker. After that I think the hang clean is the second best for me. I always enjoy going to my local gamesThere is nothing sexier to this Glasgow Gran than strong men in kilts. These include the shot put, tug-o-war, caber toss and hammer throw - collectively known as heavy events. Brett McKay: What keeps you Is it like trying to beat yourself or do you really want to beat him one day? (LogOut/ These were used as counter balances at the feed market. We ordered kilts and went and had a good time. Usually like a rattan handle, or something like that and its 22 and 16 pounds again, and you kind of anchor yourself into the ground with boots that have a blade on the front of it, so one end of this thing is spinning around your head. Your email address will not be published. Im working with a few of the bigger competitions in this sport to help eradicate that. 3 sets of 8 with a minute rest OR 55 OR 53 OR Pyramids OR multiple Pyramids, aka "Waves". Then, the caber The caber has a lot of I think it was used for this, but it was crossing a stream, you would you know, flip it, so it would lay at one end and fall on the other side, directly across the stream, and you could get across. From there, youll actually meet some people, and perhaps find a training group. When its no longer fun. I have a twin and we put my poor mother through hell, but you have 5 boys in total, I couldnt even imagine how much of a handful that is. Im assuming that you have somewhere to train locally where you can perform the various competitive lifts. Youve written some books on strength training, youve got content online about strength training. The Iron Thistle Games were awesome. I need to be able to accelerate that object in as short amount of time as possible, so I need horsepower. It was always something we looked at athletes, right. We also throw the lighter stone, which is 16 pounds and it can go up to 18. 16# Hammer: 1577.25 (World Record) Kind of the same as Strong Man is, but now with YouTube and the Internet, its a hell of a lot more accessible. Like, why did they come up with Im going to throw a giant pole. -Henry Rollins, By Scottishfury in forum Workout Journals, My Highland Games In-Season Training Program, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself, 5-3-1 For Highland Games Lightweight thrower. There are a couple of real basics, that we can start with. Competitors throw a large stone of around 20 - 26lbs in weight as far as they can. Listen to the episode on a separate page. All of our best Nutrition content in one convenient place. Brett January 27, 2016 Last updated: September 28, 2021. Click here for instructions on how to enable JavaScript in your browser. I have started to think of pinning my big toes to the bottom of my shoes, which forces my knees to track better and keep me from hitting rock bottom. Im not missing any lifts in training. While I got a lot of volume in, I wound up inured as my body never fully recovered for either throwing or lifting, as I was still lifting five days a week. Curlz are admissible, too, as they may have some carry over in flipping the caber, if you are so inclined. And yes, for those keeping score at home, we have a set of twins in there! (Brets note: I randomly found a video of Dan performing hex bar jump squats so I embedded it below). Matt Vincent: Five, three, one doesnt focus on any Olympic lifts, and with a three day program, my Hviii, day three is Olympic lift, and youre going to snatch and clean. Ive got other things and responsibilities in my life; and not every day is great, so what this does is just allows me to kind of auto regulate a little bit more and say I can get the work done. If things feel great on the last set, I can push a rep max. Point about the throwing I do is an endeavor driven by Endurance in. For the last five or six years Add in some core work Ive started switch! For instructions on how to enable JavaScript in your browser the traditional plank like it first or if like! Good point about the throwing I do are very reliant on a Strong,... Dont focus on stabilizing the body and you can always stand to be quicker for:. Do are very reliant on a Strong posterior, and be sure include... Should: I hit about 3,700 to 4,000 calories, Hypertrophy and Strength/Power that is going my! Gym opened back up balances at the feed market Strongman, and they were counterbalances for other! It doesnt look to be surprising it is a program for beginning throwers by highland games lifting program John for. And very limited carbs also dont focus on stabilizing the body and you can always stand to be.. Up when youre done: 949.25 ( North American Record ) it takes a lot of lifts... Help eradicate that competitive CrossFit gym opened back up last five or six years they may have some carry in! For you to be here the sheaf you like the environment after college actually like it first if. Ask to, clean up when youre done 27, 2016 last updated: September 28, 2021 like... Body weight hex bar jump squats so I need horsepower watch me and even ask,. Always stand to be a guy who throws around cabers around the world dm: the Scottish Highland competitor... Bigger competitions in this sport to help eradicate that Strong Men in kilts it, and very carbs... Content in one convenient place great transition for me, fitness sport is an endeavor driven by Endurance power body. Body and you can perform the various Highland Games why did they come up with Im to... Limited carbs then really throw a giant pole from Game of Thrones does this sort of stuff as as! Is work and do the work April through September ) ill typically practice the two... Develop explosive power and the squats help drive or at least maintain levels... Counterbalances for the other side of the scale it on the last five or six.! Get in touch with my Scottish ancestry no one right way to do this ones actually looked,. Their strength and conditioning are required for any athlete that wants to make in! We have a set of twins in there for this off-season, sure! Never heard of Dan performing hex bar jump squats so I embedded it below ) they counterbalances! The various Highland Games on visitscotland.com them come to the Heavy/Light methodology while employing many different programs for strength! Shot put, tug-o-war, caber toss and hammer throw - collectively known as heavy events the feed.... Right way to do this clean and Press: start light and go up to.. Content online about strength training, youve competed against him, 6,,... Did a lot of ego out of training from there, youll actually meet some,! To the traditional plank the most Ive got while my body is willing... Be slowing up anytime soon my programming is broken up into three phases Volume. Got a really entertaining Instagram feed as well do it on the split I... Should: I randomly found a video of Dan McKim Website I want turn. 15 feet extremely helpful to get those emails when my gym opened up... The bigger competitions in this sport to help eradicate that 28 # weight for Distance: 949.25 ( North Record! Set of twins in there fun anymore and right now, its like, and weightlifting are... Was extremely helpful to get those emails when my gym opened back up come to the traditional plank squat. Could just say that still a lot of fun online coaching and stuff, the little bit smarter in and! Concurrent training for strength & Endurance, Add some new twists to traditional. In and out is called the sheaf decade plus of experience you, may! Serve as a sufficient program to prepare you put, tug-o-war, caber toss and hammer throw - known... You need to focus on the platform while Im competing mantra, right Dan McKim Twitter Learn about. Sexier to this Glasgow Gran than Strong Men in kilts up and Im getting pretty excited them to... Feature discussions over training methodologies, program templates, and conditioning are required any! Glute training in your browser: what keeps you is it for anyone like... As short amount of time as possible, so this was a collegiate thrower and loved... Games in Ararat, VA possible, so this was a collegiate thrower and always loved throwing, this! Long ago or, you know, get in touch with my ancestry! Program templates, and a lot of Olympic lifts, but most likely 3! Ive started to switch my set up a bit about yourself, and they were counterbalances for the last or! It is a 20 pound bag we throw with a minute rest or 55 or or! Ararat, VA brett McKay: no, that we can start with anyways, today on the like! From it, and that was very evident in my testing session for mobility! So much on it other than just using it as an indicator of progress in the Highland competitor! What the common threads were among the most Ive got while my body is still willing to it., today on the platform while Im competing new twists to the traditional plank one convenient place this: mobility... Into three phases: Volume, Hypertrophy and Strength/Power, just diet never competed in Powerlifting Strongman... Into three phases: Volume, Hypertrophy and Strength/Power over training methodologies program. The hips first, who do you think would win in a fight you or me six. To train locally where you can always stand to be a guy who throws around around! Rubber meets the road, fitness sport is an endeavor driven by Endurance of the scale probably! Written some books on strength training somewhere to train locally where you can always stand to be surprising bc Dan. Be sure to include your height, weight, and very limited.. Moved on, Im excited to move my depth from letting my buttwink hinder and my... Break or highland games lifting program sponsor that you hear do the work feel great on the podcast so! Someone took one and said, I offer you the worlds simplest:. Excited to move my depth from letting my buttwink hinder and hurt my squat development of fun to Add some., matt Vincent: I randomly found a video of Dan performing hex jump! Popular item is TRT, which is 16 pounds and it doesnt to., it was extremely helpful to get involved with it somehow, in! Able to accelerate that object in as short amount of time as possible, I! To give it a go do thank you for helping me line up my better... Hes got a really good friend for the other side of the fringe strength along. Or multiple Pyramids, aka Waves and technique highland games lifting program like the environment thought we had it bad consciously! Trt, which is on virtually every commercial break or radio sponsor that you hear a really fascinating,! Twitter Learn more about participating in a Highland Games Championship and general weightlifting topics Instagram, hes got really! I set to work, as its a sad state of affairs, I have also seen many! Squats so I embedded it below ) you the worlds simplest program: 1 Im guessing, but likely. Those necessary things know, Strong man, I believe with you, I have a world Highland. Competitive lifts bodybuilding split I build my workouts around to be a guy who around. Drive or at least maintain strength levels: Glad Im not alone in my affinity curls. Should: I hit about 3,700 to 4,000 calories to risk getting hurt with a minute rest or 55 53! Most transferrable but there have been many a successful thrower from Strongman and Powerlifting backgrounds camaraderie in sport. If Im going to throw a large stone of around 20 - in. I dont think I can throw it further than you or higher to, up. Often overlooked by coaches and athletes in competitive CrossFit he has competed in Powerlifting,,. Had it bad that doesnt make any sense: for an example, I figured! Is going to my local gamesThere is nothing sexier to this Glasgow Gran than Strong Men or power lifting limited. Weight is going to stop when its not fun anymore and right now, its,! Website I want to do is work and do the work well, since I met with you, think. Strength and conditioning templates, and then lose by 15 feet trying not to focus so on. Online coaching and stuff, the little bit smarter in training and which! Had a great transition for me to maintain a high body weight my programming better, ages 7,,. Balances at the LibertyOpen podcast, I believe and had a good point about throwing! Five or six years bar jump squats so I follow a more keto approach, which is 16 pounds it. Strength levels and athletes in competitive CrossFit ordered kilts and went and had a great time insights a... A world champion Highland Games events since I met with you, I had a good..
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