Adam Johnston 3/26/25 Adam Johnston 3/26/25

A Bombshell

At around 9:04pm on March 20th I was hit by a bombshell.

Something that was completely unexpected and something I was not prepared for.

What that is, I can't tell you yet, but the people who need to know already know and everyone else will find out as I make my plans and implement them, so watch this space.

But despite the bombshell, the show must go on. We don't stop trying to move forward, even when something temporarily overpowers you and pushes you down, kind of like a weight thats too heavy at that moment. The 'at that moment' caveat is the important bit to remember, it's temporary and in time if we keep pushing, we adapt and grow. Just like these guys down here!

Sam is making some great progress in his lower body lifts taking the Squat fora new 3RM at 140kg and the Deadlift for a new 2RM at 180kg. This sounds counter intuitive but we've actually reduced Sams lower body work this training cycle... So why is Sam's Deadlift and Squat going up with reduced work?

Balancing fatigue for long term gains

We often use shorter-term blocks to reduce fatigue after high-volume work, allowing for recovery and adaptation. Similarly, strategically reducing overall lower body workload during the full training cycle in order to increase the amount of upper body volume you do can produce the same effect. By shifting focus, the lower body recovers from previous stress of the last training cycle, uncovering even more strength, while the upper body lays the foundations higher training volume. Since training is often cyclical, this approach ensures that lower body gains aren’t lost but rather reinforced by allowing the body to adapt. This balanced workload keeps progress steady and prevents stagnation by managing fatigue effectively across different muscle groups.All this may sound technical, but all we've really done in terms of structure is moved from 3 full body sessions a week to 2 full body sessions and an upper body bodybuilding style session.

Want to join our team of one to one clients? Click the link below to book a consultation.

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Barbara is making some great progress with her lifting after her initial leaning phase of the Snatch and C&J and has so far hit a TAG Snatch PB of 27kg but is really excelling in the C&J hitting PB 1+3s of 33kg and 35kg along with a PB Clean Pull to Knee + Clean + Jerk of 37kg. I could talk about the use of complexes here however, Barbaras 5RM Back Squat of 61kg leads me to talk about something else.

Chase Progress: Pendlays Principle

Glen Pendlay was known for his philosophy of always pushing for progress, no matter how small. He believed that once an athlete hit a max, whether it was a 5RM, 3RM, or 1RM they shouldn’t aim to hit that same number again. Instead, they should aim to surpass it, even if it’s by just 1kg.

His logic was simple, matching an old max doesn’t move the needle and progress happens when you push slightly beyond previous limits, forcing the body to grow stronger.

When Barbara asked if she should match her 5RM back squat of 60kg, I followed Pendlay’s principle (which is one I hold strong to) and told her to take 61kg. Even a small increase keeps the momentum going and builds confidence under the bar. Consistently striving for that extra bit of progress, no matter how small, leads to long-term strength gains.

Chris is building up a head of steam hitting plenty of PB in March adding a load of leg strength with a 170kg triple in the back squat to a 16in box along with Front Squat rep maxes of 90kg x6 and 100kg x5. That extra leg strength along with some of the coaching in our one to one sessions have lead to a PB Axle Push Press of 92.5kg with some left in the tank. All that realistically until October is just assistance for the main goal of lifting the Dinnie Stones which Chris made great progress with this month hitting a new 3rm of 155kg & 120kg with a 10 sec hold on the last rep.

Lock In Your Grip for the Dinnie Stones

Holding the Dinnie training pins at the top of the last rep in each set can greatly improve grip strength and lockout control, both essential for lifting the actual Dinnie Stones. This extra hold increases time under tension, forcing the hands, forearms, and upper back to work harder to maintain control. Since the Dinnie Stones demand immense grip endurance, a weak grip can become the limiting factor, preventing a successful lift. The body won’t fully commit to pulling a load it can’t hold, so building grip strength through consistent holds with the training pins ensures the hands are ready to handle the real challenge. This small adjustment in training can make the difference between a failed attempt and a successful lift.

James, James, James, what's to say other than he took the title of UKNS Englands Strongest Junior with a convincing win! 3 event wins and a second place across 5 events and an overall win of 4 or 5 points! This was James' most mature performance to date and at 20 year old thats no small feat. On top of that, he showed why a well coached split jerk trumps a push press. Awesome work dude, now onto UK finals!

A random thought

Big Jo, just like James, is competing at UKs Strongest Junior and being the current World Champion, he has high hopes! One of those is to Viper Press the Log and just like James, Jo leverages his Olympic Weightlifting learnings to his advantage and recently said he feels like the Muscle Snatch i've been having him do has helped improve his Viper Press on the Log and I can see why. Both are one motion movements from floor to overhead that rely on the correct hip contact to create the correct bar path. Now I'm not saying it's 100% responsible and I'm very willing to acknowledge the many differences of the movement, but it's something I'm going to be looking into a little more and muse on in the future as it's not really something thats crossed my mind before.

We're using a lot of complexes with Marco and it's panning out really nicely leading to a new 2RM in the Push Press of 75kg followed by new 1RMs of 80kg, 83.5kg... No I have no clue how 83.5kg is a number that was achieved. He's also hitting ne 1RMs in the Snatch of 58kg, 60kg and 65kg in in my head it's the complexes that have helped achieve this.

Refining Technique Through Complexes

Complexes in weightlifting are often used to build work capacity, but with Marco, we’ve been using them primarily for technical refinement. By combining simpler but related movements, we can reinforce specific positions and improve bar path consistency.

One approach has been using eccentric Dip & Drives + a Push Press or a Jerk to dial in the correct dip and drive pattern. The eccentric phase teaches control and balance, while the Push Press or Jerk provides the context of those new positions within the full lift.

For his snatch, we’ve been using a Snatch Pull + Touch and Go Snatch to smooth out an odd double pump that happens when the bar reaches his hips (If you see it you'd know what I meant). The Snatch Pull focuses on maintaining tension and proper bar path while smoothing out the transition and 2nd pull phase. Following it with a TAG snatch reinforces a correct start position thats achieved from top down while also leveraging the snatch pull to cue the fluidity through that transition and 2nd pull phase of the full lift.

These complexes allow Marco to address technical flaws dynamically, helping him transfer those improvements to heavier lifts over time.

Marie has gone down to 3 days a week training from 4 to facilitate her playing basketball and freeing up some time during a busy period in her life, that hasn't stopped her making progress though! In march Marie took 58kg in the Clean & Jerk for a new 2+1 PB and well as a new 5RM Snatch Deadlift.

Less is sometimes more

Cutting back on training days due to a busy lifestyle can feel like a setback, but it might actually boost performance. Training creates stress, and when life piles on additional stress, whether from work, family, or other commitments, your body struggles to recover. Reducing training frequency gives your system more time to recover, adapt, and grow stronger. When recovery improves, so does performance. A well-rested body responds better to training stimulus, allowing you to lift heavier, move faster, and train harder when you do hit the gym. Sometimes, less is more when it comes to long-term progress.

Want to merge online programming with in person coaching and join our team of hybrid clients? Click the link below to book a consultation.

https://savagestrengthconsultation.as.me/OneToOneCoachingConsultation

Liam, our resident ginger, has had a great month! Not only did he hit PBs in the Strict Press of 57.5kg for 5x5 and 65kg x5 while also making progress on his Incline Bench taking 95kg for a new 5RM, he also hit a new 5RM Deadlift of 212.5kg. He then flew off to Vegas and didn't train for a week. We expected some drop off when he came back so we made that first week back flexible, but surprisingly after he came back he matched his 5RM Squat at 160kg putting him in a great place to build his favourite rep range... 3s.

Now I know earlier in this blog I wrote about 'Pendlays Principle' but sometimes rules need to be broken, nothing but the time Liam spends with his hand should be hard and fast. Watching the video back, Liam likely couldn't have done one kilo more on that Squat and there's an argument that something a little lighter would have sufficed, but I left the numbers in Liams hand that week with just a little instruction of 'work hard but don't miss', I think the way Liam approached that squat is a sign of who Liam is. The Squat itself was also a great sign that, after a week of rich food, alcohol and the joys of Vegas, we're in a nice place to push on!

Olivia has hit PBs in 5 sequential weeks on the Split Jerk hitting a 5RM of 65kg, 3RMs on 70kg & 73kg and new 1RMs of 80kg, 82kg & 84kg, thats in no small part to the overhead work she did in her recent bout of strongman training which allowed us to work on different aspects of her overhead strength while retaining the skill of the split jerk. Olivia also hit new 3RM and 1RMs in the Squat of 105kg x3 & 120kg x1 and in the Bench Press of 65kg x3 matching her 1RM and then taking 70kg for a new 1RM.

Strength is Strength

Most of these movements are things that Olivia has not done for months, but getting stronger is indeed often a universal thing and this type of thing isn’t uncommon due to a few factors.

First, strength gained in related movements often carries over. Even if she wasn’t directly training a lift, the muscles and movement patterns involved were still being challenged in different ways.

Second, time away from a movement can allow the body to recover fully from any accumulated fatigue or overuse, allowing her to come back fresher and stronger.

Finally, improved technique, or coordination from other training may have translated into better performance. This combination of factors means that stepping away from a movement doesn’t always lead to regression and in many cases, it sets the stage for new gains.

Pavlos is new around these parts, but he's very experienced in training and competing. A 2x UKs U90 Strongest Man winner with and additional 2 podiums at a World Championships at U90 and U100 to his name, he's no obviously no slouch. But Pavlos was looking for a change to reignite things for him, thats starts with a trip the WHEA Englands Strongest U90 on April 6th. In training for this competition Pavlos hit a PB double on the Split Jerk of 135kg. If I had to describe working with Pavlos so far, he's a soldier with great communication skills and with those traits I can see us pushing his performance higher than it's ever been!

While Wils legs are sometimes not playing ball in the weight room and we end up having to pick our battles due to all the additional cycling he's currently doing. That can't be said for his upper body. Wil hit an all time PB on the Bench Press of 102.5kg.

Want to join our team of online clients? Click the link below to book a consultation.

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At Savage Strength School, we follow a RAMPAGE framework that blends variety with purpose. Each month, we focus on a specific goal while incorporating diverse movements and challenges to keep sessions engaging and effective. This approach not only builds strength but also improves overall athleticism and confidence.

Our Kids sessions runs two nights per week out of Stag Fitness Strength Centre and it's focus is to introduce kids to lifting in a safe, supportive and educative environment.

Want to join Savage Strength School?

Click the link below to book a session.

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Ben is new in our Olympic Weightlifting Club and is only 3 sessions in. With a Crossfit background he has some exposure to the Olympic Lifts but lacks the knowledge to really leverage an effective and consistent movement pattern. 3 Sessions in and after some technical coaching Ben has already hit a new 1RM Snatch of 75kg. Charlotte is also having a great time in the club hitting a new TAG Snatch 2RM of 26kg! In Olympic Weightlifting, knowledge of the lift matters so correct focus can make for very quick progress!

Jack K has had a stormer of a month which is exactly what he needed after a bout of low confidence in the lifts. I'll leave Jacks PBs as a list as they are numerous!

Power Snatch - 82kg
Power Clean - 98kg
Snatch - 90kg x2
Front Squat - 130kg (+5kg) x5
Push Press - 95kg (+5kg) x5
Front Squat - 135kg x5
Front Squat - 140kg x3
Push Press - 102kg x3
Squat - 173kg x1
Front Squat - 145kg x3
Push Press - 105kg x3

Rebuilding Jack’s Confidence After a Setback

After a minor back niggle, Jack’s confidence in his Olympic lifts took a hit. Even after his back was physically fine, the mental barrier remained. He started “clarking” moderate lifts, pulling the bar but not committing to finishing, leading to more frustration. Since back pain carries a strong psychological element, even when the body is ready, the mind can hesitate.

To get Jack back on track, we introduced visualisation and positive self-talk before each set. Visualising successful lifts helped him mentally rehearse proper execution, while positive self-talk replaced doubt with confidence. Over time, these mental tools reinforced his belief that he was capable of hitting his lifts again. By combining these strategies with consistent practice, Jack regained his trust in his body and rebuilt the confidence needed to attack his lifts, as shown in the month he's just had!

Our Weightlifting Club runs multiple nights per week out of Stag Fitness Strength Centre and it's focus is to introduce people to the sport of Olympic Weightlifting while giving them the opportunity to compete if they wish to do that.

Want to join our Weightlifting Club?

Click the link below to book a session. https://savagestrengthconsultation.as.me/SavageStrengthWeightliftingClub

Jorge has made great progress in our Strongman club hitting PBs in the Squat of 90kg x6 & 100kg x5, but most of all, he's hit his long term goal of 160kg in the Deadlift for a new 1RM! Jorges partner in crime Adolpho also hit 160kg for a new 1RM in the Deadlift!

Scott is building strength and confidence in Strongman hitting a new 3RM in the Squat of 85kg while hitting new 1RMs in the monster DB of 40.5kg on each side.

Mastering Both Sides with Monster Dumbbell Training

Training the Monster Dumbbell on both sides is essential for competition readiness, as some competitions call for a rep on each side. Practicing both sides will also improve overall coordination, helping athletes develop better control and efficiency. It will also give you the ability to switch hands if necessary due to fatigue or injury.

While it’s normal for there to be a discrepancy between your max on the dominant and non-dominant sides, there’s no need to stress about it. A smart approach is to warm up both sides until you top out on your non-dominant side, then perform the prescribed reps and sets on your dominant hand. This ensures that both sides get practice while allowing you to focus on maximising strength and efficiency where it matters most.

Our Strongman Club runs multiple nights a week out of Stag Fitness Strength Centre and has a history of taking people from the level of complete beginner to British Finalist.

Want to Join our Strongman Club?

Click the link below to book a session.

https://savagestrengthconsultation.as.me/SavageStrengthStrongmanClub

Dave has had a great month in our online Weightlifting Team taking PBs in the Squat of 90kg and 100kg while also taking a new 1RMin the Snatch of 64kg and 3RM in the Front Squat of 85kg. One of the biggest differences for Dave is that he's found routine and consistency.

The Power of Routine and Consistency in Training

Progress in strength training isn’t about chasing big lifts every session, it’s built through routine and consistency. Sticking to a structured plan allows the body to adapt, reinforcing movement patterns and building strength over time. Regular, consistent effort creates momentum, ensuring that small improvements compound into bigger results. Routine also reduces mental fatigue, making training a habit rather than a struggle. When you show up consistently and follow a plan, progress becomes inevitable.

Karen already had a great routine, but would admit herself that she was frustrated up until February when things started moving again. After all the PBs in February, Karen continued her momentum into March taking PBs in the Snatch of 50kg and 52kg for 2RM and 56kg for a new 1RM. She also hit new rep maxes in the Front Squat of 62kg x5 and 66kg x3 while also taking a new 2+1 in the C&J of 60kg. Karen will look to carry this momentum into the next couple of weeks where we look to wrap up our training cycle with some new 1RM Front Squats and Push Presses.

Sonny is only around 6 weeks into our training program and was pretty strong to begin with, but he's already made great progress leveraging the way EMOMs work on technique to hit new 1RMs in the Power Snatch of 100kg and 104kg in subsequent weeks, all while dealing with a long term bout of costochondritis which since joining me for coaching, we're starting to get on top of by making sensible and pragmatic changes to the program.

Training Around Costochondritis: Focusing on What You Can Do

Dealing with costochondritis, like any niggle, can be frustrating, but smart adjustments allow you to keep training while minimising pain and promoting recovery. Movements like the Push Press and Front Squat often aggravate the condition due to the bar’s position placing pressure on the sternum. Instead, switching to the Behind-the-Neck Push Press and Back Squat shifts the load away from the affected area, reducing discomfort while allowing you to maintain strength and movement patterns. This approach helped keep progress moving forward for Sonny without further irritating the injury, giving the body the time it needs to heal while staying active and focused on what can still be done.

Our Online Weightlifting Team follows the British Weightlifting competition calendar with a focus on the bigger national competitions and the regional ones in the North East of England and is perfect for those competing in that area and for those looking for guidance and a periodised and focussed program.

Want to Join our Online Weightlifting Team? Our next training cycle starts on the 14th April.

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/weightlifting-online-team

Elliot has been crushing it lately in our online strongman team hitting volume PBs in the deadlift, building both strength and endurance under heavy loads. His consistency and focus are paying off as he pushes closer to competition form.

Outside of being a new dad (Congratulations dude) Stephen is making waves in his training too... When we can actually see him! His lifts are solid, but fitting himself into the frame of a video seems to be a challenge of its own.

Our Online Strongman Team follows the UK Natural Competition Calendar with room to stop off and compete through a few other competitions too. It’s perfect for those competing on the circuit and for beginners who don’t plan to compete yet but want a coaches guidance and a periodised plan.

Want to Join our Online Strongman Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/strongman-online-team

Our Get Big, Get Strong Online Team was built for those who consider themselves the average gym goer—those who want to get stronger in the big barbell lifts, follow a world-class program with world-class coaching, but have no plans to compete and still want a life outside the gym.

With a new training cycle starting on April 13th, now’s the perfect time to hop in and join Callum. By getting involved now, you’ll have time to get familiar with the flow of the sessions, setting yourself up for success when the next cycle kicks off. Whether you’re aiming to pack on size, build strength, or both, this team is designed to help you hit your goals without sacrificing balance in your life.

Want to Join our Get Big Get Strong Online Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/get-big-get-strong-online-team

Consistency and progression are at the core of what we do at Savage Strength. Each athlete’s journey highlights the importance of pushing past limits, refining technique, and staying committed to long-term growth. Whether it's hitting a PB, dialling in technique, or building mental resilience, every step forward counts.

We're excited to see what April brings so keep your eyes peeled because I'll hopefully have my own bombshell by then!

Until next time

Adam

Adam Johnston 2/25/25 Adam Johnston 2/25/25

The Benefits of Being Robust

My last blog was a long one... It covered December & January. This one however, it's going to be short, February is the shortest (and outside of it being cold) the best month because it's least amount of days to pay day you can get! I always found February odd but it's short length dates back to ancient Rome.

Originally, the Roman calendar had 10 months, with an uncounted winter period. Later, January and February were added, making February the last month of the year.

Romans believed even numbers were unlucky, so months alternated between 29 and 31 days. To round the year to 355 days, February got stuck with 28—the shortest and least important month. Julius Caesar later reformed the calendar to 365 days, adding leap years, but February remained short.

Why not just have 13 equal months? A 13-month calendar (with 28 days each) would be more balanced, but it doesn’t align well with the 365-day solar year, meaning extra adjustments would still be needed. Plus, historical, religious, and economic systems are deeply tied to the 12-month structure, making change nearly impossible.

So, if February feels unfairly brief, blame the Romans!

Anyway, after that little tangent, lets get onto what our guys have been doing!

Con made some nice progress on his Bench Press hitting 55kg x5 for a new 5RM! I often have to coax the best out of Con and lie about what is on the bar until he's done it. Often at the end of a movement, after having to initially dial back the planned weight by 10%, you'll hear me go... 'See, I told you you could do it!'

The Hidden Benefit of Not Knowing What’s on the Bar

Most lifters are obsessed with numbers—tracking every rep, every plate, every PR. But sometimes, not knowing what’s on the bar can be a secret weapon.

When you don’t fixate on the weight, you remove the mental barriers that come with it. That “intimidating” number won’t psych you out, and you’ll lift based on feel rather than expectation. Many lifters have unknowingly hit PRs just because they weren’t overthinking the weight.

Of course, tracking progress matters, but once in a while, let go of the numbers. Trust your body, move the weight, and you might surprise yourself.

Anecdotally, I once had a lifter called Lucy, she was a round 55kg and Squatted 88kg with no sleeves or belt, she was strong! However, 88kg was the barrier, not physically, but mentally. How did we overcome this, one day I put bin bags over the plates and loaded the bar for her. There was no way of knowing what was on the bar... She Squatted 96kg adding 10% to her max.

So I guess there's some efficacy to the above.

Joe is just over here being Joe and he hit a new 4RM in the Squat of 240kg pretty comfortably. I'd love to see hit hit that 272.5kg single in sleeves as his new 1RM!

After hitting a whole host of PBs in the last block, Sam's out here in his new training cycle basically hitting Rep PBs on everything! Because of that, I've not tracked them but everything is going swimmingly!

Want to join our team of one to one clients? Click the link below to book a consultation.

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Chris has had a nice month hitting some nice PBs despite car troubles and extra stress! He's hit PBs in the Axle Push Press of 80kg x1, Squat to 16in Box - 150kg x5, Car Deadlift x2 (No idea what the car weight but it's probably somewhere between 220kg & 240kg in the hands) and Axle Deadlift at 180kg x3. Through some good planning and great communication, we've worked together to adjust his program to fit his circumstances meaning he can continue making progress despite outside factors.

Managing Outside Stress and Training: Why Communication with Your Coach Matters

Training isn’t just about what happens in the gym—it’s influenced by everything else in your life. Stress from work, lack of sleep, or personal challenges can drain your energy and impact performance and pushing through without adjusting sometimes isn't the thing to do.

That’s why it’s crucial to communicate with your coach. Let them know if you’re feeling run down or overwhelmed. A good coach will adjust your training—reducing volume, tweaking intensity, or even shifting focus—to keep progress steady without adding unnecessary strain.

Training should complement your life, not break you. Be honest about your stress levels, and you’ll get stronger in a way that’s sustainable.

With around 12 days at the time of writing, James is quickly heading towards UKNS Junior English Qualifiers where he'll be looking to qualify for UK Finals. He's in a great spot and should hopefully do well!

Big Jo has just started prep for UK & Irelands strongest Junior after his outing in the opens category at Englands. We got what we wanted out of the competition and despite a result that put him in the middle of the pack, we now know where he stands compared to his future peers which will serve as a good reality check after the highs of winning a world championship last year. At the end of his last training cycle Jo hit PBs in the SSB Pin Good Morning at 200kg x3, Farmers at 150kg p/h x8m (You owe me 2m Jo) and Bench Press at 130kg for a new 1RM.

Like Jo, Jonny is prepping for UK & Irelands Finals in May and were excited for the events! in his first couple of weeks post competition, Jonny hit a Front Squat PB 140kg x6. I'm sure Jonny has done this before, but not with a full pain free front rack! Just one of the benefits of Olympic Weightlifting for Strongman!

The Benefits of Olympic Weightlifting for Strongman: Mobility and Movement Efficiency

Olympic weightlifting isn’t just for Olympic athletes—it’s a powerful tool for strongman training, especially when it comes to mobility and movement efficiency. The dynamic nature of lifts like the clean and jerk or snatch is all about working through end ranges of motion. By mastering these ranges, athletes develop key mobility in the hips, shoulders, ankles and thoracic.

For strongman, this focus on end ranges is invaluable. Whether it’s lifting an axle overhead or being dynamic on moving events, having the mobility and efficiency to hit any position with ease is crucial. If you can control those extreme ranges of motion in Olympic lifts, you’ll have no problem holding or transitioning through the demanding positions in strongman events.

Olympic weightlifting builds explosive strength, stability, mobility, and movement efficiency—skills that directly enhance strongman performance and reduce the risk of injury.

Marie, once again, has hit PBs across a lot of different movements so here's a list... albeit, a slightly shorter one than last month!

Block power snatch - 42kg x3
Block power clean - 50kg x3
Snatch + TAG Snatch - 1+2 43kg (up 3kg)
Clean+FS+Jerk - 55kg x1 (up 6kg)
Snatch - 48kg x2
C&J - 54kg x2+1
Power Snatch - 44kg x2
Power Clean & Jerk - 53kg x2

The big PBs for me here are the Powers as they signal that her overall power output has increased and that can only be a good thing for her classic lifts long term!

Want to merge online programming with in person coaching and join our team of hybrid clients? Click the link below to book a consultation.

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Liam, like Marie has had a great month in February, hitting PBs in various different movements! Again, here's a list because when they're all different, it's just easier!

Strict OHP - 70kg (5x2) This was his 1RM at the start of the training cycle
30 degree Incline Bench - 102.5kg x1
Front Squat - 140kg x1
OHP - 72.5kg x1
Good Morning - 160kg x1
Squat - 185kg x1
30 degree Incline Bench - 105kg x1

The one I would single out for Liam is probably the Strict Press. While the new Squat 1RMs are indeed very nice as it signals his leg strength is at all time highs, it's the progress on the strict press that I value the most. Taking your 1RM for 5x2 in a training cycle is noting short of extraordinary progress for an already trained lifter and signals that the front delts and triceps are increasing in strength which coupled with his Incline Press PBs, can only signal good things for his Bench Press when we get back to it!

Olivia finished her last training cycle strong hitting a PB Log Clean & Jerk of 70kg on our 12in wooden log. I've wrote about the importance of differentiating logs before so i'll not go into that, but as we moved into a transitional period of training where we allowed Olivias body to recover while also exploring a new training split, Olivia went on to hit a Power Snatch PB of 50kg, not only that, but this is only 3kg lower than her all time Snatch. This is after not Snatching at all for around 6 to 8 months.

Strong Is Strong

What Olivia’s recent progress shows is that true strength is built from a solid foundation and transcends specific movements. Hitting a PB in the power snatch after months away from the lift is a reminder that strength isn’t just about practicing one exercise—it’s the overall development of the body that carries over into everything.

When you focus on building strength across various lifts and movement patterns, the result is a body capable of adapting quickly, even after time away. It’s proof that strength isn't a narrow skill set; it’s a broad, versatile quality that, once developed, can support performance across different challenges. Whether it’s a log clean & jerk or a snatch, strong is strong, and it’s the consistency of your overall strength that makes every lift more powerful.

I'm excited to see what she can do once the skill aspect of the lift is addressed as there was obvious drop off in that department and it's a real low hanging fruit that we can address going forward now that they are back on the menu!

Pavlos is the newest member of our team and I'm excited to welcome him! Pavlos already has some pretty lofty accolades being 2x UK's Strongest Natural Man U90kg in 2022 & 2023 while also finishing second at UKNS World's Strongest Man u90kg and 3rd at WHEA World’s Strongest Man u100kg in 2023. I'm honoured that Pavlos has put his trust in me and exited to see what we can build together!

Scott is having a nice start to the new training cycle and has hit some new 1RM in the Front Squat of 115kg, Football Bar Push Press of 75kg and Axle Deadlift of 170kg. Scotts recently identified his next competition in October so it'll be a nice long training cycle up to then where we have plenty of time to address weak links!

The Importance of a Transitional Period After a Training Cycle

Many of my strongman athletes tend to be in between training cycles at similar times, and this often coincides with the competition season. Since all of my guys are natural strongmen, their competition schedules tend to align, making these transitional periods happen at the same time quite common.

After a focused training cycle, taking time for a transitional period is essential for long-term progress. This phase isn’t about chasing numbers or pushing intensity—it’s about allowing the body to recover, reset, and adapt. Intense training cycles put both physical and mental stress on the body, and without a proper transition, you risk burnout, injury, and fatigue.

This period also offers a valuable opportunity to explore new training methods, refine technique, and address weak points, all without the pressure of peaking. A well-timed transitional phase ensures you return to your next training cycle refreshed, motivated, and ready to build on your progress, setting the foundation for continued growth.

Want to join our team of online clients? Click the link below to book a consultation.

https://savagestrengthconsultation.as.me/OnlineCoachingConsultation

Savage Strength School: The Benefits of Training Kids and the RAMPAGE Framework

At Savage Strength School, we’re all about building strong, confident kids who love moving their bodies. Whether it’s Elbie nailing her squats, Ella crushing her push-ups, or Megatron powering through a set, every session is an opportunity to develop more than just physical strength. It’s about growing resilience, discipline, and a positive mindset that carries over into every part of life.

Training kids isn’t just about lifting weights or getting stronger—it’s about creating healthy habits that last a lifetime. Strength training helps kids build better coordination, improved posture, and overall athletic performance, all while boosting confidence. And as we watch athletes like Penny B, Jacob, Miles, and Teddy work through each exercise, we see how these lessons extend beyond the gym, making them more confident and capable in everything they do.

One of the biggest reasons our program works is the RAMPAGE framework. It’s how we structure every session to keep things effective, engaging, and fun. Here’s how it breaks down:

R – Raise: We start with a solid warm-up to get the heart rate up and prep the body for action.
A – Activate: We activate key muscle groups to make sure they’re engaged, preventing injury and setting up proper form.
M – Mobilise: Flexibility is key, so we work on mobility and range of motion to make sure they move well and feel good.
P – Potentiate: We gradually increase intensity to build up to the main workout, priming the body to perform at its best.
A – Activity: This is where the magic happens—the actual workout where we focus on strength, endurance, and skill.
G – Game: We keep things fun with games and challenges that reinforce what they’ve learned, all while having a good time.
E – Evaluate: We wrap up by evaluating their performance and reflecting on what went well, giving them a chance to grow and improve.

The beauty of the RAMPAGE framework is that it keeps things structured while allowing room for play and growth. Kids like Elbie, Ella, and Megatron get a full experience—building strength, improving mobility, and boosting their confidence—all while enjoying every minute. At Savage Strength School, it’s not just about training athletes; it’s about shaping strong, confident individuals who can take on anything.

Our Kids sessions runs two nights per week out of Stag Fitness Strength Centre and it's focus is to introduce kids to lifting in a safe, supportive and educative environment.

Want to join Savage Strength School?

Click the link below to book a session.

https://savagestrengthconsultation.as.me/SavageStrengthSchool

In our Weightlifting Club, Jack has been working hard and has recently hit a new All time PB in the Back Squat of 170kg! He's also hit a new 2RM Power Snatch of 80kg both of which signalling that his strength levels are high right now. Next up for our weightlifting club is to continue lifting while getting slightly more specific and turning our attention to the Front Squat and Push Press after a successful cycle on the Back Squat.

Why Push the Front Squat and Push Press After a Successful Back Squat Cycle

After a strong back squat cycle, it's time to apply that strength to something a little more specific in the form of the front squat and push press. These lifts will help enhance your Olympic lifting performance by focusing on key areas like stability, power, and positioning.

Front Squat: Core and Positioning

The front squat challenges your core and upper back more than the back squat, which is crucial for improving your clean technique. It helps you lock in a better receiving position and hit depth while strengthening your core and shoulders.

Push Press: Power and Overhead Strength

The push press builds on the explosiveness developed during back squats. It helps improve your jerk by reinforcing the dip and drive motion, while developing your overhead strength and coordination between the lower and upper body.

Both lifts target the strength and stability needed for the clean & jerk and snatch, making them the perfect follow-up focus to a successful back squat cycle. Adding them to your training helps improve movement efficiency and sets you up for bigger lifts in the next cycle.

Marco is on individualised programming within our Weightlifting Club and as such has a different trajectpory, one goal for Marco is to improve his overhead strength and stability. Hitting a new 1RM in the Snatch Balance + Pause OHS of 55kg is a testiment that we're making progress.

Maxing Out in Your Warm-Ups on Load-Limiting Movements

Maxing out during your warm-up on load-limiting movements can actually have some benefits if done strategically. When performed with the right mindset and technique, it can help activate your nervous system, improve your confidence, and prime your body for heavier lifts later in the session.

By approaching the warm-up with a controlled max effort, you’re increasing muscle recruitment and enhancing coordination, which can lead to better efficiency when you start working with your actual max loads. It can also highlight any weaknesses or mobility issues early on, allowing you to address them before your main lifts.

As long as you don’t overdo it, maxing out in the warm-up can serve as an effective tool to mentally prepare yourself, sharpen your technique, and ensure you're physically primed for a strong session. Just remember, the goal is to hit a true max when it counts, not to fatigue yourself prematurely.

Using the Snatch as an example, the Muscle Snatch, Snatch Balance, Snatch Sots Press or a Muscle Snatch + Power Snatch + Snatch Complex are perfect candidates to do this on. I usually stick to 5, 3 or 1RMs depending on phase and movement selection and goals.

Want to join our Weightlifting Club?

Click the link below to book a session. https://savagestrengthconsultation.as.me/SavageStrengthWeightliftingClub

George finished the Strongman Clubs training cycle strongly hitting a new 1RM Log Press of 95kg! Next up George is the Unit Classic where he'll compete in the Over 100kg category. Because of the competition dates, this works perfect with UKNS UK and Irelands and allows us to focus on both the Natural National Competitions and a local one for those not competing at UKNS.

Being newbies to the sport, Scott & Jorge are on their own trajectory and I often modify the club program to be more suited to where they are at. Scott hit a new 5RM in the Squat of 75kg and Jorge is making big progress in the Deadlift taking 140kg for a new 5RM. 140kg is quite a significant number for Jorge as that was his initial 1RM goal on the Deadlift when he came to me around 6 months ago.

The Importance of Having a Coach Who Can Adapt a Group Program

A great coach doesn’t just follow a set program—they can adapt and adjust it based on the needs of the individuals within their group. While group programs are designed to be inclusive, each person’s abilities, progress, and potential challenges are unique. A coach who can make adjustments—whether it’s modifying an exercise, changing intensity, or providing extra cues—ensures everyone stays on track and continues to progress safely.

The ability to make these changes in real-time not only helps prevent injury but also keeps athletes engaged, motivated, and progressing at their own pace. A coach who recognises when to scale or push someone beyond their comfort zone ensures that the group program remains effective for everyone, regardless of their experience level or limitations. This personalised approach fosters better results and a stronger, more connected community.

Essentially, a group program should be a structure and rough outline for the coach, not gospel for the lifter.

Our Strongman Club runs multiple nights a week out of Stag Fitness Strength Centre and has a history of taking people from the level of complete beginner to British Finalist.

Want to Join our Strongman Club?

Click the link below to book a session.

https://savagestrengthconsultation.as.me/SavageStrengthStrongmanClub

Karen in our Online Weightlifting Team has had a cracking February hitting PBs all over the place and finally slaying that demon that was 51kg in the Snatch. Here's a list of Karens PBs:

Snatch - 48kg x2
BTK Block Snatch - 50kg x2
BTK Block Snatch - 51kg x1
BTK Block Snatch - 52kg x1
Snatch - 53kg x1
C&J - 62kg x1
Power Snatch + Hang Snatch - 49kg x1
BTK Block Snatch - 54kg x1
BTK Block Snatch - 55kg x1

The most notable PBs here are the Below the Knee Block Snatch PBs which she hit before she took any PBs from the Floor. In my opinion, the Block Snatches we used allowed Karen to continue with the specificity of passing the knee in the lift, but without the extra fatigue of going from the floor and changed the lift enough to take away any mental block that may have been going on in the Snatch.

Benefits of the Below-the-Knee Block Snatch

The below-the-knee block snatch is a great variation to improve your Olympic lifting. Starting from just below the knee helps you dial in the second pull, hip extension, and staying tight through the entire movement.

It focuses on the explosive transition from the ground to the pull under, which is often a weak spot for many lifters. By hitting this variation regularly, you can improve timing, develop more power through the mid-range, and refine your technique for a smoother, more efficient snatch.

Dave is Karens mate in on our Online Weightlifting Team and often when they get into the club together, you get to see them talk about, in Karens words, 'Asian Shit' and my favourite ever interaction was watching Dave (a white English man) tell Karen (a Chinese lady) how to improve her dumplings... And the best bit? Karen confirmed that when she applied his advice, her dumpling making improved! Oh and Dave hit a PB Snatch of 60kg which is a nice milestone!

Want to Join our Online Weightlifting Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/weightlifting-online-team

In our Online Strongman Team, Elliot hit a nice PB in the Front Squat of 110kg in the run up to Englands Strongest. Englands for Elliot was the heaviest competition he's ever done and the biggest highlight for me was watching him take his Suited, Deadlift Bar 5RM of 190kg for a set of 5 on the Axle without a suit. When you look at it, that might seem inconsequential but that is real progress due to the huge disadvantage the axle puts you at, let alone the detail of suited vs not suited! Next up for Elliot is the Unit Classic where he'll be competing at U100 against his Pal Jamie!

Want to Join our Online Strongman Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/strongman-online-team

It's time for Jamie to leave Get Big Get Strong for pastures new... Those new pastures are our online strongman team! GBGS was always a stepping stone for Jamie to get back into training after a little lay off. In the past he's competed in Powerlifting and Strongman and he was always going to come back to that. so goodbye and welcome all at the same time. I guess this highlights the versatility of our get big get strong team program!

Not only is it for those who want to get strong and robust for general day to day life, but also for those looking to re enter training, safely and efficiently with no pressure.

Our Get Big Get Strong Online Team was created for those who class themselves as the average gym goer. For those that want to get stronger in the big barbell movements, who want world class coaching with a world class program, but who have no aspirations to compete in a strength sport and want a life outside of the gym.

Want to Join our Get Big Get Strong Online Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/get-big-get-strong-online-team

Thats it, but I wanted to write one last piece in this blog...

I was recently doing some landscaping and moved about 8 tons of rubble and flagstones. Among other things, I threw bags full of dirt, tipped soil and clay, wheeled full wheelbarrows. My grip was worked, my lower back pumped, and there wasn't a "safe" position in sight and that got me thinking about the benefits of lifting to be robust.

Lifting isn't just about the gym, it’s about preparing your body to handle whatever life throws at you. When you train to be robust, you’re not just focused on perfect form and controlled lifts, you’re building strength for the real world.

Whether it’s moving heavy loads, dealing with awkward positions, or pushing through fatigue, strong, resilient bodies are better equipped to handle it all. Lifting to be robust means you’re ready for the mess, the grind, and the physical demands of everyday life. It's about being able to power through the uncomfortable stuff, not just the lifts with a perfect setup.

Recreational strongman is the ideal vessel for training this kind of strength. It forces you to be versatile, handling odd objects and unpredictable movements. Olympic weightlifting also fits in well, teaching power, precision, and explosive and dynamic strength that translates directly into real-world function. Powerlifting can help too, though, in my opinion, it’s a bit more one-dimensional, focused mainly on maximal strength in the squat, deadlift, and bench press and while it’s beneficial, it doesn’t challenge the body in as many varied ways as strongman or Olympic lifting. That said, it still builds a solid foundation of strength, and when combined with some well selected assistance movements (Probably not ones that would serve powerlifting well), could be a decent base to help you build a robust, capable body.

I guess what i'm getting at is, lifting has benefits for everyone, whether it’s competition based or life based and you should probably do it…

And when I boil it down to why I think like that, because I lift I was able to be useful when my Dad needed help.

Until next time

Adam

Adam Johnston 1/28/25 Adam Johnston 1/28/25

Another World Record!

It might be a little late but Happy New Year!

I'm currently two months deep in these PBs, so there might be a couple more lists than normal, but as usual I'll try to provide context to them in whatever way I can.

Lets get started because while this might be a 5 minute read, it's highly likely this is a 3 hour writing endeavour!

Joe is ticking along nicely and his Pin Good Mornings are flying which will only help his starting strength on Deadlifts. He's taken 190kg for a new 8RM and 220kg for a new 6RM.

SSB Pin Good Mornings Pin Height:

I believe the Pin Good Morning is a great movement to increase lower back, erector and Deadlift starting strength... If it's set up and performed correctly.

How do you set it up?

The position when the bar is resting on the pins must match the back angle of your deadlift start position, but without extra information people will still not quite get it right. The Deadlift start position is not what most people think, it's not the angle you start the pull at because, quiet often, unless your Deadlift is picture perfect the back angle will change from you initially pulling to where the bar just breaks the ground. That point where the bar just breaks the ground and you have all of the weight is your start position, and thats what we're looking to match.

In terms of performance, allow the bar to rest on the pins between reps, but don't take the tension off the back, almost like you've been instructed to pause there. Once you have those key points correct, you're on to a winner.

These pair well with leg extensions, and Axle or low block Deadlifts, which are other great movements that will help increase Deadlift floor speed.

One last note, don't worry too much about being millimetre perfect on the back angle as you're train around 10 to 15 degrees either side of those angle too.

Sam is currently on holiday, but had a great end to his training cycle hitting PBs in all of his target lifts. In the Squat Sam took 3RMs of 138kg & 140kg, 2RMs of 130kg, 135kg and 140kg and a new 1RM of 153kg. His bench was also flying as he took 82.5kg x4, new 2RMs of 85kg & 87.5kg culminating in a new 1RM of 95kg taking him ever closer to that 100kg target. Finally, Sam hit a new 1RM Deadlift of 187.5kg which was a huge win as we'd kept the Deadlift volume low throughout the training cycle to better target the Bench & Squat. All these wins will lead to harder golf swings and longer driving distances which Sam has confirmed is happening on the course when he plays. Going forward we'll continue turning Sam into a bomber!

Taj had a nice end to his training cycle before Christmas taking that elusive PB in the Snatch. Taj took 59kg for a new 1RM and followed it up with 60kg. He also extended his 1RM Front Squat to 96kg, increasing his potential on the C&J and bringing it inline with his back squat.

Want to join our team of one to one clients? Click the link below to book a consultation.

https://savagestrengthconsultation.as.me/OneToOneCoachingConsultation

Chris hit a new PB Push Press of 95kg at the end of his first training cycle and now we're moving onto the Axle to really refine his Push Press technique, because of the increased diameter and reduced whip, it's so unforgiving it forces better positions.

When and when not to wear a belt:

Chris asked me this question right before I started writing this so I decided to put it in the blog because it's not as straight forward as just saying 'wear one above this %' and taking into account relative intensity and context is important.

As a blanket rule, anything above 80% and it's probably ok to wear a belt, with that being said doing whole training cycles belt-less is also ok and you'll probably get up to hitting 90% or so while doing that, you might just have to modify some rep ranges to hit the required volumes with 5x5 at 60% maybe becoming 6x4.

Which moves me onto relative intensity. Not all sets are created equal just because it's the same load. a progressive rep range like 5x5 at 80% is much harder than something a little more maintenance like 5x2 at the same load, and this is where we must make judgement calls and where it's not about blanket statements. If i'm given 5x5 at 70% I may expect it belt-less, on the other hand, if I give 2x9 at the same load, I may say wear a belt because of the higher relative intensity.

There is no right and wrong and those examples don't take into account each persons own context. Are we working around niggles and does the belt provide that extra support to get the work done? Does it psychologically make the athlete more confident to attack the weight. Maybe we don't need it for this set but it's close to competition and we want to get accustomed to the kit we'll use in competition.

There are many factors that can go into whether you do or don't where a belt, one thing holds true though, stronger without = stronger with, so it's probably best to not use it as a crutch all the time.

James is starting to ramp up into competition mode where he'll compete at UKNS Juniors in March and he's hit some great PBs in all the targeted events taking a 270kg Yoke for 40m in sub 28 secs, a 142kg per hand farmers for 10m with no drops, a new Axle Deadlift PB of 220kg which puts it ratio with his stiff bar deadlift as well as taking 130kg on the Log for a new all time max!

Axle as the default impliment:

I've been banging on about this for a while and I firmly believe the Axle should be the default impliment for a Strongman to Push Press and Deadlift with. I cover it all in depth in my monthly email so instead of writing the same thing twice, here's the link to join the mailing list:

https://www.savagestrengthcoaching.co.uk/mailing-list-sign-up

Join before the 1st of February to learn about the Axle!

I'm keeping it brief and giving you a list for the next 3 athletes who have absolutley smashed their training since Decemebr.

Starting with Big Jo who is ramping up for Englands Strongest Natural Man in the Opens category at the beginning of February. Jo has already qualified for Natural Worlds in the Junior category after winning it all last year, but we decided to test him against the people who will, after his 23rd birthday, be his peers and who he has to beat if he wants to make it to the top.

Yoke - 320kg x10m in sub 7 secs
Farmers - 142kg x10m in sub 7 secs
Yoke - 340kg x10m in sub 7 secs
Yoke - 375kg x10m
Yoke - 400kg x5m
Farmers - 145kg x7 or 8m
SSB Pin Good Morning - 180kg x5
Log CTOH - 115kg x5
Snatch - 75kg x1
Axle Deadlift - 240kg x3
Log CTOh - 120kg x5
Axle Push Press - 120kg x3
Axle Deadlift - 250kg x3

Jonny... Where do I start! A dominant performance at Scotlands Strongest Natural Man where he took 5 event wins out of 5. An U105 Natural Strongman World Record in the Log Press of 142.5kg and qualification to UKs Strongest Natural Man. His PBs are below and I believe the above speaks for themself. Jonny is the epitome of a silent assassin. Quite, unassuming and just comes in and gets the job done day to day while taking in all the information he can and thats why he's now one of the top 5 U105s in the world!

Snatch Balance + OHS - 65kg x1+2
Snatch - 70kg x2
Hang Power Clean + Hang Clean + Jerk - 80kg x1
Split Jerk - 105kg x2
Log CTOH - 120kg x6
Log Press - 140kg x1
Log Press (12in wooden log) - 147.5kg x1
Log Press - 135kg x4
Yoke - 350kg x10m in sub 7 secs
Yoke - 390kg x10m
Snatch - 75kg x2
Farmers - 162kg x10m
Log Press - 150kg x1
Log CTOH - 135kg x1+5
Axle Push Press - 132.5kg x5
Axle Push Press - 135kg x4
Log Press (13 in steel log) - 145kg x1
Deadlift - 282.5kg x4+1
Deadlift - 270kg x5
Log Press - 130kg x5
Squat (Beltless) - 232.5 x1
Stone to shoulder - 120kg x5
Stone to shoulder - 100kg x8
Axle Push Press - 137.5kg x3
Axle Push Press - 142.5kg x3
SSB Pin Good Morning - 250kg x1
Deadlift - 290kg x3
Squat - 252.5kg x1
Stone to Shoulder - 130kg x2
Log FTOH - 135kg x3
Log FTOH - 140kg x2
Axle Push Press - 150kg x1
Deadlift - 305kg x2
Log FTOH - 115kg x7
Deadlift - 260kg x7
5/5 Event Wins at Scotlands Natural Strongest
Log - 142.5kg - Natural U105 World Record

Not all logs are created equal:

You'll notice i've labelled a lot of Jonnys Log Press PBs with what log he used. Thats not me being a pedant to somehow pad out his PBs, I certainly didn't need to do that. It's because, as the title says, not all logs are created equal. A 13in log is different to a 12 in log, believe me, that inch matters, and a wooden log is very different to a steel one.

Should they be a million miles apart?

No, but hand width, how the handles are set and the distribution of the weight of the log matter and believe me, some wooden logs are not even from side to side, so it's important to track you maxes on different styles of log. That way you can select the correct loading more accurately when using an unfamiliar log.

Marie has had a great couple of months and I feel we've found a nice rhythm that balances Basketball and lifting which has been the main challenge in Maries training. Below are her PBs and you'll notice a lot of Powers. We've not done powers for a while with Marie but it's a great way to save the legs for basketball. As a by product, she's getting more aggressive in the pull and is now Power-ing her old competition openers which is a huge confidence boost. It also probably means come the next competition, we'll be opening heavier than last time.

Muscle Snatch - 37kg x1
Strict DB press - 15kg x6
Lateral raise - 7.5kg x6
Overhead Tricep Extension - 40kg x6
Power snatch - 41kg x3
Power Snatch 41kg x2
Power Snatch - 43kg x1
Power Clean - 44kg x2
Power Clean - 50kg x2
Power jerk - 44kg x3
Power Snatch - 50kg x2
Back Squat - 75kg x6
Block Power Snatch - 40kg x3
Block Power Clean - 49kg x3
Push Press top - 39kg x6
Snatch + TAG Snatch - 40kg x2+1
Clean + Front Squat + Jerk - 53kg
Snatch Deadlift - 65kg x6
DB Bench - 12.5kg x8
Bent Over Row - 30kg x10
Good Morning top - 33kg x10
Power Snatch - 42kg x3
Power Snatch - 43kg x2
Power Snatch - 44kg x1
Power Clean - 51kg x2
Beltless Front Squat 41kg x6
Clean 52kg x2
Power Jerk 52kg x2

Jonny become Savage Strength’s second world record holder (after James back in 2024), marking another milestone for our growing team. Both of our world records have been achieved by athletes who took advantage of our hybrid coaching option, merging the benefits of personalized online programming with in-person coaching for the ultimate combination of support, structure, and feedback.

This hybrid approach allows athletes to get the best of both worlds—tailored programming designed for their goals, alongside hands-on coaching to fine-tune technique and maximize performance on the big stage. Jonny’s achievement is a testament to the effectiveness of this model and the incredible results it can deliver.

Want to merge online programming with in-person coaching and join our team of hybrid clients? Click the link below to book a consultation and take your training to the next level.

https://savagestrengthconsultation.as.me/OneToOneCoachingConsultation

Liam P is enjoying a little bodybuilding work right now and we have his bodyweight up to around 98kg, a far cry from the 90kg he was when we first started working together. Just like all my athletes and clients, Liam is natural so muscle growth is often slow and between holding weight for competition and me begging him to eat more we've gained on average 2kg a year. The slow rate of gain has meant that we've never had to cut Liam and the weight he's gained has been lean and not just slop. Liam put that muscle to good use recently and hit a PB of 60kg x4 in the strict press.

Naturals and muscle gain:

For natural athletes, gaining muscle requires consistent training, proper nutrition, and patience. A good rate of weight gain to minimise fat accumulation is around 0.25–0.5 kg per week. This controlled approach allows the body to prioritise muscle growth while keeping fat gain to a minimum.

Focus on eating in a slight caloric surplus with protein-rich foods, staying consistent with progressive overload in training, and monitoring progress regularly to ensure the weight gained is primarily lean muscle mass.

Slow and steady gains yield better results and are easier to maintain long term.

Olivia has had a great training cycle and is coming to the end of it where we'll look for new 1RMs on the Axle Deadlift, the Log Press, and likely something big on Yoke or Farmers, but along the way since December, she's already smashed a plethora of PBs in these movements.

Highlights include a 72kg x3 Briefcase Deadlift, a strong 55kg set of 5 and 62kg single on the Log Press, along with several Log Clean & Jerk 1RMs on our steel log at 63kg, 65kg, 67kg, as well as getting her first reps on the wooden log at 65kg followed by 70kg which is an all time max.

She’s also crushed a 145kg Deadlift, 82kg Farmers for 10m, and a series of Axle Deadlift milestones, including 130kg x5, 135kg x3, and 137kg x2. On the Yoke, she’s progressed from 210kg x10m to a huge 230kg x10m. With these achievements under her belt, the stage is set for some incredible new personal bests!

Scott has had made some nice progress in the Front Squat taking 90kg x6, 100kg x5 & 105kg x3 all for new rep maxes and increasing his potential in a lot of movements across Strongman. I expect he'll hit a new 1RM next week but it just didn't come in time for this blog.

Want to join our team of online clients? Click the link below to book a consultation.

https://savagestrengthconsultation.as.me/OnlineCoachingConsultation

In our Savage Strength School sessions, Megatron has been particularly impressive, often keeping up with the older kids (Megan is 9) on Deadlift and showing incredible determination and focus in every session.

Our Kids sessions runs two nights per week out of Stag Fitness Strength Centre and it's focus is to introduce kids to lifting in a safe, supportive and educative environment.

Want to join Savage Strength School?

Click the link below to book a session.

https://savagestrengthconsultation.as.me/SavageStrengthSchool

In our Savage Strength Olympic Weightlifting Club Barbara is making great technical progress on the Snatch and Clean & Jerk but is also upping her strength hitting new PBs in the Front Squat of 60kg x1, Back Squat of 65kg x1 and Pull-ups in which I originally had x1 written down but since then it's been increased to 3! How? Read below.

Bulgarian for Pull-Ups

One of the key elements often missing when trying to master a new gym skill is frequency. While many people shy away from training the same muscle group daily, I often embrace it when working on skill acquisition. When Barbara got her first pull-up, this was exactly the approach we took.

Initially, the instruction was simple: perform one pull-up every day. Once she could handle that, it progressed to two singles daily. Then, a double every day. You get the idea. Right now, Barbara’s instructions are to complete five total reps daily, broken into sets of 2 or 3. If she struggles to hit those sets, she clusters the reps with 20–30 seconds of rest between each one.

From being able to perform just a single pull-up at the start, Barbara has accumulated significant volume and practice, leading to the progress she’s achieved today. Frequency is a powerful tool for improving skills, particularly for movements where adjusting the load isn’t as straightforward. In a way, you could call it "Bulgarian" for pull-ups—and it works.

Jack has had a nice run hitting some Nice PBs. He's taken 80kg in the Block Snatch, 93kg in the BTN Push Press and some Squat PBs at 138kg x10 which is an 8kg increase on his 10RM as well as a 160kg double. Jacks strength is at all time highs and we'll look to finish off this Squat cycle strong before we look to put that leg strength to good use and transition it into more specific Push Press & Front Squat gains.

Marco hit a nice Clean + Front Squat + Jerk PB of 102kg x1 and is continuing to get stronger session on session. We've got some bad 'Crossfit habits' to unpick but slowly and surely we're increasing his technical knowledge and physical awareness of what his body's doing.

CrossFit and the Olympic Lifts

The problem with CrossFit and the Olympic lifts lies in the mismatch between the technical demands of these movements and the way they are often incorporated into high-intensity group workouts. Olympic lifts, such as the snatch and clean & jerk, are highly technical and require precision, coordination, and years of dedicated practice to perform safely and efficiently. These movements were designed for low-rep, high-focus execution, where the lifter has time to reset and prioritize technique between attempts.

However, in CrossFit programming, these lifts are frequently included in high-rep, high-intensity workout formats, which can compromise form as fatigue sets in. This not only increases the risk of injury but also makes it difficult for athletes to develop proper mechanics and engrain good movement patterns.

Adding to this challenge, large class sizes often mean one or two coaches are responsible for overseeing many athletes at once. While CrossFit creates a great community atmosphere, this setup doesn’t always allow for the focused, individualized feedback that the Olympic lifts demand. Without sufficient time and attention, it becomes difficult to teach the lifts effectively, especially to beginners who need to build a solid technical foundation.

Ultimately, while CrossFit excels at building general fitness and camaraderie, the inclusion of Olympic lifts in high-rep formats often sacrifices quality for quantity. Athletes who want to truly master these lifts may benefit from supplemental training focused solely on technique and low-rep strength work in a more controlled environment, much like Marco and Barbara have.

The sooner this focused approach is adopted in a CrossFit journey, the better, as unchecked technique issues can become ingrained over time, making them far more challenging to correct later on.

Want to join our Weightlifting Club?

Click the link below to book a session. https://savagestrengthconsultation.as.me/SavageStrengthWeightliftingClub

In our Savage Strength Strongman Club George hit an new 5RM Deadlift of 195kg. At the end of this training cycle we'll be looking at hopefully taking a new 1RM.

And Jorge continued the theme of PB Deadlifts with new 1RMs of 140kg, 145kg and 150kg in consecutive weeks. He also hit a 1RM Log of 67.5kg. Jorges goal is to compete in his first Strongman competition in October at Strong On The Tyne.

Sign Up, Show Up, Level Up

There’s nothing like a competition to push your training to the next level. Whether you’re a beginner or an experienced lifter, committing to an event gives your training a sense of purpose and urgency. Knowing there’s a date on the calendar and a platform waiting for you creates a natural focus—it’s no longer just about showing up to train; it’s about showing up to improve.

Competition forces you to set clear goals, refine your technique, and push past mental and physical barriers. It brings out the best in you, often squeezing out progress you didn’t know you were capable of. Plus, the environment itself—surrounded by like-minded individuals who are also chasing their limits—can be incredibly motivating.

Even if you’re nervous about signing up, that’s all the more reason to do it. Stepping out of your comfort zone is where real growth happens. So, if you’re looking for that extra push, sign up, show up, and surprise yourself with what you can achieve!

Our Strongman Club runs multiple nights a week out of Stag Fitness Strength Centre and has a history of taking people from the level of complete beginner to British Finalist.

Want to Join our Strongman Club?

Click the link below to book a session.

https://savagestrengthconsultation.as.me/SavageStrengthStrongmanClub

In our Online Weightlifting Team Karen has been making fantastic progress, recently hitting a huge block snatch PB of 49kg for 2 reps! Her consistency and dedication to the program have paid off, and this is just the beginning of what she’s capable of. Looking back at Karens old videos, you can also see how much stability and strength she's gained overhead in the last 6 months.

Looking Back to Move Forward

Sometimes, the progress you’ve made isn’t always obvious—until you look back. Recently, we revisited some of Karen’s old training videos, comparing her snatch technique from months ago to where it is now. What stood out immediately was her improved overhead stability.

In her earlier lifts, there was a slight wobble in the arms, with the bar looking less secure overhead. Fast forward to today, and her snatch is night and day different. The bar sits rock-solid in the catch position, her shoulders are more stable, and her confidence under the bar has skyrocketed.

It’s a great reminder that progress isn’t just about heavier weights—it’s also about refining technique, improving control, and mastering the details. If you ever feel stuck in your training, take a moment to look back at where you started. Chances are, you’ll find progress you didn’t even realise you’d made, just like Karen has.

Dave has been dealing with some back issues, but rather than letting that hold him back, we’ve looked to adapt his training. When his lower back feels aggravated, we swap traditional squats for either Pause Squats with the instruction to keep them pain free in terms of load, or for high step-ups. This adjustment keeps the training stimulus high while taking the load off his lower back, allowing him to keep progressing without aggravating his injury further.

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In our Online Strongman Team Stephen just this morning hit a PB Front Squat of 145kg and just like Scott, raised his ceiling in many Strongman events.

The Front Squat: The Foundation for Power

The front squat is much more than just a leg exercise—it’s a cornerstone movement that feeds directly into strength and performance across various lifts and events, particularly in strongman. Its upright torso position and core engagement closely mimic the mechanics of many strongman events, making it a critical tool in any strongman’s training arsenal.

For the push press, the front squat builds the leg drive and core stability needed to transfer power efficiently from the lower body to the barbell. A strong front squat ensures that when you dip and drive, the force generated travels through a solid foundation, turning leg power into a crisp and explosive press.

Beyond the push press, the benefits extend to other events like the log clean and press, where the bar's position during the clean requires strong quads and midline stability. The front squat also carries over to the Atlas stones, as it develops the ability to maintain an upright position under load, and even to events like the yoke and farmers' carries, where strong legs and a braced core are essential for moving big weights.

If you’re serious about excelling in strongman, the front squat isn’t just an accessory—it’s a primary movement that builds strength, power, and resilience across a wide range of events. It’s where brute strength meets control, and that’s a recipe for success on the competition floor.

Elliot has had a strong run over December and January and is now just two weeks out from England’s Strongest U80 Natural Man, where we’re aiming to hit some big PBs—most notably, the elusive 100kg Log Press.

His recent performances highlight the progress he’s made, including a 250kg yoke over 10m, showcasing both his strength and speed under heavy loads. His pressing power has been on the rise too, with an impressive 85kg for 5 reps and a solid triples at 90kg & 92.5kg on the axle push press, along with an 85kg set of 5 on the log push press.

Deadlift sessions have been just as strong, with a 175kg set of 5 on the axle deadlift adding to his overall pulling power. On top of this, he’s nailed a 90kg stone to shoulder, proving his grit and determination with one of the toughest events. These numbers show that Elliot is heading into the competition in fantastic shape, ready to tackle whatever comes his way. Hopefully we'll see some big lifts and PBs from Elliot at England’s Strongest U80 Natural Man!

Chasing PBs: Elliot’s Path to Heavy Lifts at England’s Strongest Natural Man

At England’s Strongest U80 Natural Man, the log and deadlift events have an interesting twist: athletes can choose between two weights. While hitting reps at the lower weight can rack up points, lifting the higher weight even once immediately trumps any amount of reps with the lighter option. For Elliot, this has presented a huge opportunity—and challenge—as the heavier weights would be personal bests for him.

Throughout his prep, we’ve focused on building the strength and confidence needed to attack those bigger numbers. On the log, that elusive 100kg lift is within reach, and on the deadlift, stepping up to the heavier bar will take his performance to a new level. From the start, I pushed Elliot to prioritize hitting the heavier weights over chasing reps at the lighter ones. Strongman rewards those who push limits, and aiming for these PBs not only maximizes his points potential but also solidifies his mindset as a competitor.

The decision to go heavy reflects Elliot’s growth in both strength and mentality. It’s about taking risks, trusting the process, and putting everything on the line when it matters most. If he nails these lifts on the day, it’ll be the perfect culmination of months of hard work and dedication—and a huge statement in his journey as a strongman.

Want to Join our Online Strongman Team?

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https://www.savagestrengthcoaching.co.uk/strongman-online-team

Our Get Big Get Strong Online Team is moving into an exciting phase as we transition into heavier lifting to push our strength gains to the next level. With Callum and Jamie leading the charge, we’ve built solid momentum over the past few months, and this phase is all about testing the limits we've worked hard to develop. After this, we’ll roll into a brand-new training cycle designed to keep the progress coming and ensure everyone continues to get stronger while building a well-rounded base of fitness.

This team is perfect for the everyday gym goer—the ones who love the grind of getting stronger in the big barbell lifts but have no plans to step onto a competition platform. It’s for those who want a world-class program and coaching, all while maintaining balance with life outside the gym.

If this sounds like you, we’d love to have you join us. Click the link below to book your free trial and see what the Get Big Get Strong Team is all about!

https://www.savagestrengthcoaching.co.uk/get-big-get-strong-online-team

And thats that, I'm quite proud of that one and hopefully you enjoyed the read and you got something out of it.

Until Next Time

Adam

Adam Johnston 12/31/24 Adam Johnston 12/31/24

The Art of Recovery

December 31st marks not just the end of a busy month, but the conclusion of another year of hard work and growth. As the New Year begins, I’m taking a moment to prioritize something we often overlook—recovery.

With a busy Christmas behind us and New Year’s celebrations marking the end of the year, I haven’t had time to write a full blog, but instead of stressing to get one out, I’ve decided to focus on my own recovery—both physical and mental.

You’re still getting something this month, and we’ll return at the end of January with our usual updates on what our team has been up to in the gym. For now, let’s dive into why recovery should be a priority as we head into 2025 and set our sights on new goals.

Recovery Is Not a Weakness

Taking time to recover doesn’t mean you’re slacking. Recovery is when your body adapts, repairs, and grows stronger. Whether you’re a weightlifter, strongman competitor, or part of the general population, rest is a critical component of performance.

Training breaks your body down; recovery builds it back up, better than before.

As we step into the new year, it’s worth treating recovery with the same intention you bring to your training sessions. Just as you plan your workouts, schedule your recovery to ensure progress continues throughout the year.

Active vs. Passive Recovery

In the literature, there are two primary types of recovery: active and passive. Both play crucial roles in optimizing performance and well-being.

Passive Recovery:

What it is: Complete rest.
Why it’s important: Passive recovery is essential for nervous system repair and mental health. Quality sleep, mindfulness, or even simply enjoying a good book can restore resilience and mental clarity.

Active Recovery:

What it is: Low-intensity activity designed to promote blood flow and recovery.
Why it’s important: Activities like walking, mobility drills, or light swimming can enhance circulation, reduce stiffness, and speed up recovery from tough sessions.

Most people focus on active recovery because it feels productive, but don’t underestimate the power of proper rest. As you plan your training for 2025, aim to strike a balance between active and passive recovery, Incorporate both into your routine, and don't hesitate to give passive recovery the attention it deserves. Have a nap or two!

The Recovery Checklist

Want to make the most of your downtime? Focus on these key recovery pillars:

Sleep: Your body’s ultimate repair mechanism. Aim for 7-9 hours of quality sleep per night and try to be consistent with your sleep and wake times (I usually give myself a 1 hour window for both during the week). Make it a priority as your schedule ramps back up after the holidays.
Nutrition: Fuel recovery with nutrient-dense foods. The indulgences of the festive season will be behind us. You can still have cake, but a focus on getting enough protein and micronutrients to support muscle repair and immune health is probably worth while.
Hydration: Training or not, hydration is essential for recovery. Keep water intake consistent to aid your body’s processes.
Stress Management: Stress can stall recovery and progress. As you tackle the challenges of a new year, incorporate mindfulness, light stretching, or even deep breathing exercises to manage cortisol levels. A couple of minutes of nasal breathing can do wonders.
Connection: Recovery isn’t only physical. Spending quality time with loved ones isn't just enjoyable—it restores mental energy and reminds you of the 'why' behind your training goals. For me, it's making my kids proud—that time together is invaluable and in the past I’ve certainly lost sight of that at times.

The Training Analogy

Think of recovery as a slingshot. The farther back you pull it (rest and recover), the more explosive and focused your return will be. Ignoring recovery is like trying to shoot the slingshot without pulling it back at all—you’ll go nowhere fast.

Closing Thoughts

As the festive season wraps up, give yourself the gift of recovery.

Use this time to rest, reconnect, and refuel—not just for the demands of training but for the challenges and opportunities of the year ahead.

Remember, progress is forged in the fire of training but tempered in the cool embrace of recovery. Train hard, rest harder, and let’s make 2025 your strongest year yet.

We’ll return to our regular blog programming at the end of January, sharing updates on the incredible progress our clients have been making. Until then, enjoy the holidays and take care of yourself.

Happy New Year! Let’s hit 2025 refreshed, recharged, and ready to conquer new challenges

Until next time

Adam

Adam Johnston 11/28/24 Adam Johnston 11/28/24

Momentum

At this moment in time I'm very behind on writing this. Christmas is coming and I spent the usual morning I'd use to write this buying Christmas gifts for my 3 children. There's always time for important things though and after a day of writing programs, moving book shelfs and coaching, I have around 30 minutes between coaching sessions so i'll see what I can get done.

Anyway... Lets get started!

Flo despite some back issues has had a nice month taking PBs in Log Push Press of 62.5kg x1, Barbell Push Press of 65kg x2 and Split Jerk of 65kg x1 & 67kg x1. There was also a cheeky Front Squat + Push Press PB of 60kg for 1+3.

A classic reminder

Flo is a classic reminder of how important technique is. Flo has all the strength in the world, but didn't know how to harness it overhead. Thats where I came in, I was hired to tech a split jerk, not just fundamentally, but in the context of strongman and given Flos specific needs, that started with the front rack and creating a more fundamentally sound and effective dip and drive. We've achieved that and the PBs are a testement to that.

Skill is... The ability to bring around a predetermined result, with maximum efficiency and maximum certainty.

If you can't consistently hit a weight and it's not a strength issue, then it's a skill issue and a gap in your skillset that needs closing.

Sam's making great progress, and while we're not at that stage in the program that allows new 1RMs yet we are hitting huge volume and rep PBs, one of them being in the Bench Press where Sam too 77.5kg for a set of 6.

Momentum

Momentum in training is important and there's nothing better to do that than taking some rep and volume PBs. Something I tell my guys, if I prescribe a certain rep scheme and load, and you see there's a rep PB close by, don't be scared to add a couple of kilos or a couple of reps (or both) to the last set. I'm quite happy for 5x5 at 100kg to become 4x5 at 100kg followed by 1x8 at 105kg if that hits a new rep PB and creates momentum to continue forward.

Taj has had a nice training cycle and continues to take his strength levels to all time highs, Tajs PBs include 80kg x2 (which matched his 1RM) and 86kg x1 in the Front Squat, Power Clean & Jerk 1RMs of 75kg & 78kg and Push Press 1RMs of 68kg and 70kg. These all time strength levels will manifest themselves as new classic lift PBs soon!

And thats when my next coaching session walked in!

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Annnnd... I'm back at it!

Chris has had a nice first two months and recently pulled his first 300kg Dinnie pin lift, allowing him to book his attempt at the real thing. Chris is hoping to lift the Dinnies sometime around September 2025 in aid of Parkinsons UK.

If you'd like to give a little, here's the link: https://justgiving.com/page/chris-lovegrove-1718437729861?fbclid=PAZXh0bgNhZW0CMTEAAaaLbXZiQ2C5hLQUedElBbbMBU2UP1nXA2M2MGVv8tqhHln-UCwW99NvmaQ_aem_gSy-a4KV_JMginuxGml3kA

Here's a list of James’ PBs in November:

Front Squat - 170kg x3
Clean + Hang Clean & Jerk - 85kg x1 (Matched 1RM)
Block Jerk - 130kg x1
Front Squat - 175kg x3
Front Squat - 180kg x1
Axle Push Press - 130kg x1
Axle Push Press - 135kg x1
Front Squat - 185kg x1
Farmers - 122kg x10m in sub 7 secs
Yoke - 360kg x10m in sub 7 secs
Yoke - 400kg x10m

You know that momentum I talked about earlier? I wasn't joking, it's taking James to new heights and has done since October!

Big Jo finally started training again after Worlds and is gaining momentum to the tune of 140kg x10m+10m on Farmers and a Viper Press of 115kg x1 along with and AMRAP Log of 110kg x7. The Farmers is a distance and a pick up PB which is one of the weakness' we identified for Jo after worlds and Jos Log just keeps going up.

Moving Events

While the technique is often fairly straight forward compared to a log press, moving events in Strongman are one of the most complex things to program for due to the number of aspects you may look at outside of just getting strong in a certain area of the lift. Things like:

Am I strong enough to even pick it up?

How many times could I pick it up?

How long could I hold it for?

Am I moving fast enough?

Are my turns efficient enough?

Are all questions that need answering to identify the weakness in the chain and all have different remedies. With static events, if you're unsure what to work on, getting stronger will often see you through, but I find thats just not the case for moving events.

Jonny ended his Blast Press journey at 145kg x1 and while 145kg is huge for a 105kg natural, we would have loved 150kg but it just wasn't to be this training cycle. Jonny also hit a 350kg for x10m. Yoke was Jonnys kryptonite back at 2023 World Finals and through lots of hard work is starting to become a strength! He'salso been adding new strings to his bow and is gaining skills in Olympic Weightlifting hitting a 65kg double in the Snatch and currently has his Jerk up to 95kg with good technique.

Something about Jos Log

I want to talk about Jos log press. All of a sudden it's sky rocketed. Now, that might just be it catching up as his muscles mature, but Jo does something different to everyone else I coach. He performs every Push Press reactively. Thats not something I've ever told him to do outside of warm ups and at times it annoys be because it prevents him putting his head through for most of his reps... Something i'd like him to be doing because it's something he struggles with anyway, but maybe there's something to what he does naturally with his push pressing thats causing it to skyrocket.

Thats just a thought I put out there, there's not really a point to it, it's just something i've been mulling over because if that style is effective, it's probably something worth adopting and programming specifically in the right situations.

Unfortunately a sample size of one will never give you the most conclusive data, so if anyone would like to run it and feed back to me their experience, that would be grand!

Annnnnd... This is where I went to bed!

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It's now Thursday morning and I'm back at it so lets continue on with Liam who hit PBs in the Strict Overhead Press of 60kg x5 & 65kg x5. The interesting thing about Liam is, we've not trained overhead press for so long and 65kg x3 matched his 1RM.

Another classic reminder

I talked about skill gaps earlier and the importance of skill if you truly want to utilise your strength... But strength is strength and you're not going to Snatch 100kg if you can't squat 100kg. Strength and skill go hand in hand and the truly dominant have both.

As for not training something for a long time, but still making progress with it, some movements are closely linked and it's highly likely a Powerlifter who trains a lot of bench press (and makes decent progress in the movement) can also make progress on their strict overhead press without training it due to the strength acquired in the front delts and triceps from training bench.

A strong muscle is a strong muscle after all and with strict overhead press being a relatively low skill movement, there's not a great deal of skill drop off to hinder progress even without training it.

I will caveat that with, while you can make progress, to be truly elite at something, you must train it.

Olivia hit a comfortable PB in the Front Squat of 90kg adding around 7.5kg to her 1RM. More Front Squat = more potential in the Push Press!

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In our Savage Strength School sessions, Tuesdays have been a blast with triplets Teddy, Miles & Jacob all making progress in our Weightlifting focussed session while also having a blast. Pitting them against each other really works and they all take winning and losing brilliantly. They also picked up Deadpools head in our most recent session!

In our Friday session the focus is general S&C with a rotation of Upper and Lower sessions... with a Seesaw DB Sots Press being the thing thats ran through every session in November and Ella, Elbie, Penny and Megatron are making great progress with the movement!

Skill

Back onto Skill... If you ask Penny or any of the lifters in our friday session what they thought of the Seesaw DB Press, they'd have said week 1 was hard. If you ask them about week 4, I guarantee they'd say it has gotten much easier. Why? Skill. With any new movement there's an acclimatisation phase where your body and nervous system spend time working out what needs to fire and when. Those first couple of weeks are often frustrating, but after that learning phase things often click and progress starts being made.

The moral of the story, just because somethings hard at first don't sack it off, if it's worth doing stick with it...

So why was a Seesaw DB Press worth doing? Ask the kids and they'll tell you:

Warms the shoulders, mobilises the hip & spine, improves motor control and coordination and forces you to stabilise dynamically.

Our Kids sessions runs two nights per week out of Stag Fitness Strength Centre and it's focus is to introduce kids to lifting in a safe, supportive and educative environment.

Want to join Savage Strength School?

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Good god Jack like to make me nervous when he lifts in Altrincham! This time he missed his first two Snatches and was in danger of bombing out with the first attempt not even being close! I always have faith in Jack though. Mentally he's strong and when the competition was on the line he pulled it out the bag. Jack went 3/6 and hit 88kg in the Snatch and 112kg in the C&J to take the win in the U81 category.

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Our Strongman Club is ticking over nicely and we're going into the next part of the training cycle where we look to build out 5RM on the Axle Deadlift, Axle Push Press & Log Press. We'll also be looking to improve our moving event efficiency which is something I talked about earlier in regards to Big Jo Jersby.

Our Strongman Club runs multiple nights a week out of Stag Fitness Strength Centre and has a history of taking people from the level of complete beginner to British Finalist.

Want to Join our Strongman Club?

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In our Online Weightlifting Team Karen also competed at Altrincham. She's not as seasoned as Jack though and this was her first competition! Nerves were high but Karen hit highs of 48kg in the Snatch and 58kg in the C&J going 4/6 and winning the U59 category. Karen also hit a Snatch triple of 48kg and new 1RM C&J of 61kg in training.

Competition Nerves

So, if Karen hit 48kg in the Snatch for a triple, why did she only hit 48kg for a single in competition? Quite simply... Nerves.

Nerves can do two things in competition, it can fire you up to heights that aren't possible in training, or it can make things feel hard and heavy, the key is finding your own personal way to harness them positively, whether thats through self talk, visualisation, playing up the situation or playing it down. I'm sure a sport psychologist could write something much more useful than me in this segment, but what I do know is it has to be personal to you, so try different things, harness what works, refine it and make your nerves work for you.

A made lift is a made lift

I also want to talk about made lifts. Karen is a perfectionist, any lift thats chased forward, not locked out to the fullest or imperfect is a missed lift to her and it can effect her training. What would seemingly be a decent session with no misses can feel like a complete failure to Karen if the lifts aren't perfect and I think Karen learned something important in competition. While she was exiting the platform, beating herself up for leaving the bar forward and chasing it, I was going you got 3 white lights! In training it's important to strive for progress, for technical excellence and dare I say, for perfection, but it's important to remember this is an imperfect world, people aren't robots and there's a threshold for a good lift.

Was it imperfect? Maybe, and that signals there's something to look at if it happens persistently, but the real question should be 'would it pass in competition?' If the answer is yes, then a made lift is a made lift and it's important not to turn a good session into a bad one by focussing on the wrong thing.

Want to Join our Online Weightlifting Team?

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https://www.savagestrengthcoaching.co.uk/weightlifting-online-team

It's all been happening in our Online Strongman Team where Stephen & Elliot have hit some great PBs to end a successful part 1 of our training cycle.

Stephen took new 1RMs in the Deadlid and Push Press of 240kg and 120kg while also taking a 300kg yoke for a 10m ride.

Elliot also took a new 1RM Deadlift of 212.5kg, a weight he should have taken two weeks prior and like Stephen also extended his best 10m Yoke to 240kg

Don't listen to the crowd!

Elliot also competed at the Units Log & Deadlift Championships on the 17th November and while he didn't hit any PBs, I would say it was a fairly successful day.

Why didn't Elliot hit any PBs though?

Well, honestly, on log we have some technical issues to iron out, the main one being a dip thats too fast that causes a loss of contact with the log and rack. Thats easy enough to fix, some slow eccentric dips to learn the pacing on his warm up push press and warm up logs should do the trick.

But why did he not hit a Deadlift PB?.. Put simply, he listened to the crowd.

212.5kg for a 2.5kg PB was the play after his second attempt flew putting him in a great position to hit a new 1RM, but greed got him, he booked in 216kg as a final attempt. Why 216kg? Because it would have him overtake his friends best Deadlift and the people with him egged him on to do that.

There's a moral to this story, play your own game and stick to his plan. Yes, it's would have been a smaller PB, but small PB after small PB adds up and then time does it's magic.

Lets also say hi to Gareth who has recently joined our Online Strongman Team! I first met Gareth earlier this year at the Units Strongest where he and George literally shared a podium... Seriously, I have a picture of them both (hugging) on the 3rd place plinth. Gareth was a great competitor and has the natural size to go far in the sport so I'm looking forward to him getting started. Great to have you with us dude!

Want to Join our Online Strongman Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/strongman-online-team

In our Get Big Get Strong Team Callum has been doing the business hitting PBs in the Squat of 70kg x5 to match his 3RM and 75kg x3 to match his 1RM. He also hit a DeadliftPB of 90kg x5 and 95kg x3 also beating his 3 & 1RMs. Callum now goes into the last week of our training cycle looking to hit some new 1RMs and to set the tone for the next training cycle.

Lastly, I'd like to say hello to Jamie, who after 3 months out of training, has decided to get back on the horse and use our Get Big Get Strong Team to do so! I'm excited to have you aboard!

Want to Join our Get Big Get Strong Online Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/get-big-get-strong-online-team

It took 3 stints to get that written and none of it on the day I was meant to. Falling behind doesn't mean you can't claw things back, even when you're busy and small steps can go a long way to success, but i'll be honest. When I fell behind I did think about just not writing a blog for November, but thats just not me and the biggest barrier to success is not doing what you said you would do in the first place.

And from what I can gather, people read this so whether it's my clients for their vanity or someone else who finds value in the contextualised stories and opinions I put out, it would be a shame not to put something out there if its of value to someone.

Until next time

Adam

Adam Johnston 10/22/24 Adam Johnston 10/22/24

Multi Year Goals

If you're wondering what the blog before this is, it's an affiliate link to the the social media managing software I use. I prefer to be a coach over a marketer so it makes sense to use one to free up my time to actually coach...

It's also why you might see posts repeating, but again, I'd rather spend my time writing new programs than new posts. Individualised actually means individualised when I say it but it does mean I have to find ways to be more efficient.

I just thought to mention that because I'm sure it looks odd or as if I've been hacked on the timeline.

Anyway, we're into November and Team Savage have been doing what they do best, lifting, hitting PBs, making progress and winning!

Lets start.

Sam has had a great month finishing off his training cycle and hitting what can only be described as many PBs! Sam basically hit PBs across all the main movements taking 145kg and 150kg in the Squat for a 10kg increase. 90kg and 92.5kg in the Bench Press for a 5kg increase and 180kg and 185kg in the Deadlift for another 10kg increase. Sam also hit a new volume PB on Front Squat of 75kg which I believe has been feeding the leg strength gains and his Back Squat despite not maxing it out.

A simple 5s 2 week rotation

With Sams focus not being on the Front Squat, but rather using it to feed the Back Squat, i've approached it a little differently. For a good while now we've been running a 2 week cycle of week 1, 1x5 where we look to add load to the previous 5RM and then do some back offs at around 10% lower, maybe two sets or so. And in week two we look to hit 5x5 at minus 10% of the 5RM the week before. To say it's worked would be an understatement as we still have plenty of room in the Front Squat to grow and Sams Back Squat has skyrocketed!

Full disclosure, I would usually run this type of progression in 1 week cycles, but splitting it up into a two week cycle to fit into Sams weekly undulating style of 1 week heavy,1 week volume made perfect sense.

Another modification you can make is flipping the back offs after the heavy 5 from 2 sets of 5 to 5 sets of two if velocity is something you're looking to bias.

Want to join our team of one to one clients? Click the link below to book a consultation.

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I'd like to welcome Chris who joined us in a hybrid capacity mixing online coaching with sporadic one to one sessions. Chris' big goal is to lift the Dinnie Stones next year, a goal i'm looking forward to joining him on the journey for and helping him achieve!

James has had a cracking month... I'll leave you with a list of his PBs!

Deadlift - 215kg x5
BTN Jerk From Blocks - 150kg x3
Deadlift - 220kg x5
Block Jerk - 115kg x5
Front Squat - 155kg x5
Deadlift - 225kg x3
Good Morning - 180kg x1
Block Jerk - 117.5kg x3
Front Squat - 160kg x3
Axle Push Press - 120kg x3
Deadlift - 230kg x3
Block Jerk - 120kg x3
Front Squat - 165kg x3

As you can see, there aren't many 1RMs in this list, so there's still some gains to take in the next few weeks before we turn our sights to UKNS U90s.

Good Morning

Our biggest break through with James was using the Good Morning to create Deadlift volume rather than the Deadlift itself and in a percentage based fashion. How did we use a percentage?

Theoretically if you subscribe to the idea of ratios, your 6RM Good Morning should be approximately 65% of your max Deadlift... I've seen people say 66%, but come on... Just make it easy with 65% and stop trying to look more intelligent than you are by trying to major in the minors.

Anyway, from there you can put 65% x6 in a 1RM calculator and a 1RM comes out at around 77% of your Deadlift. Personally i'd round down to 75% to give space from individual variance and then it's off we go. Just plug that max into your program for good mornings and run something percentage based as your progression.

The magic isn't in the % work though, it's in the fact most people would undershoot the weight they need to make real tangible progress on a movement like Good Mornings and the percentage gives them a solid number with no questions around it.

As you can see, James hit a 1RM of 180kg on the movement which is huge and far beyond what he would have done had I ran with an RPE or RIR progression, and thats whats going to really drive up his posterior chain strength and his Deadlift potential.

And if you work off 60% x6, this also works great on Bent Over Rows too.

Big Jo is out of his Metcon phase and we're gearing up to get some UKNS Prep in. After winning Juniors this year, Jo has already booked his place at worlds in 2025, but I like to push my guys so suggested he competes in the Opens qualifiers to get a feel for the weights. It's a big step up as the qualifier weights in opens are very comparable to the finals weights in the juniors so while it's not a world away, it'll be good to see where Jo compares to what will be his peers going forward. Jo is 6ft 5in and 140kg so he'll never be a weight category athlete. Oh and he hit a new 1RM in Sandbag over 48in yoke of 140kg.

Jonny is in the same position as Jo where he's just finished his Metcon phase, which will lay the foundations for higher volumes ahead, and is now turning his gaze to UKNS U105. Jonny isn't in as privileged position as Jo and he'll have to earn his spot at Britains and hopefully worlds going forwards. The highlight of Jonnys Metcon phase was his 140kg Axle Blast Press.

Metcon

I use the word metcon, but I could just as easily use the term GPP. The idea of this phase is to increase lifting specific fitness to enhance recovery times and allowing the lifter to handle more volume going forward into the next phase, which is usually an accumulation phase.

The problem with a metcon phase I've found is the weights are so low that often strength drops off quite harshly, so to combat this I employed the age old tactic of maxing something out each session, with the stipulation being it has to be novel. A blast press, sandbag over yoke, sandbag to shoulder or some sort of oddly loaded (shouldering style) Squat are all prime candidates as they're all easy to recover from due to the limiting nature of the movement we're using itself.

I've found coming out of the Metcon phase, my athletes are much stronger when employing this tactic rather than straight up Metcon style training. Obviously how you employ it will vary from person to person but put it first in the session and in terms of structure you could go with a conjugate style approach where you max out one movement thats strength or force based one day and max out one thats stability based (Like a windmill or javelin press) the next.

Marie took a nice PB in the Squat of 101kg and has taken advantage of the more flexible week she has in terms of programming.

Flexible Programming

First thing I'll say is that this can look many ways for many people and this is just what I'm doing for Marie, anyway... Marie has a busy work day. She manages people, makes important life changing decisions and deals with a lot of stress, that meant often, If she had a stressful day, that wold leak into her training. The problem is, we didn't know which day would be particularly stressful from week to week or when it would leak into the session. It was causing less than optimal training and we needed a solution... The solution? A 'floating' day.

Marie trains 4 times a week, that means not every session would be heavy so one of them was a technical session where we start at a low percentage on a movement she needs to work on and build through the sets depending on how it feels. That just so happens to also be an ideal tactic when training isn't going so well, so we changed the name, instead of it being a technical session we changed it to a floating session that could be moved around allowing Marie to still get in good quality work any day of the week when stress hits and would usually effect her training.

Obviously the rest of the structure had to be shuffled to accommodate and the main facet to that was moving her heavy day to a Monday rather than a Friday, this allows her to continually push it back and gives her the most chances to do it on a day when she feels good. Here's Maries current training week:

Monday - Heavy Competition Weightlifting

Tuesday - Snatch & Jerk Focus

Thursday - Clean Focus

Friday - Floating

The floating can be moved anywhere in the week and the heavy session can be pulled back if necessary, giving Marie full flexibility to take advantage of the days when work stress is low.

Olivia taken to strong woman like a duck to water and won Strong on the Tyne in the Womens Novice category. This was her first competition and a nice one to do before UKNS prep!

Want to merge online programming with in person coaching and join our team of hybrid clients? Click the link below to book a consultation.

https://savagestrengthconsultation.as.me/OneToOneCoachingConsultation

Online wor Liam finished his training cycle with a PB squat of 182.5kg. It's important to note that this was in sleeves...

Sleeves or sleeveless

While the research generally says sleeves add about 5kg to a lift, thats not the whole story and the type of sleeve matters. Most research is done on neoprene, but double ply, triple ply and the new stiffer style sleeves like A7s Rigor Mortis all exist and have different properties and levels of assistance. On top of that, there's the psychological aspect of having that extra material around the knee providing support and all this can compound into higher levels of performance with sleeves than without, which is why it's not only important to differentiate Sleeves or Sleeveless, but also what type of sleeves you wore for your max if you don't want to run into a road block down the line.

Scott hit a nice Front Squat PB of 100kg and is in prep to compete at Paisleys strongest in December.

Want to join our team of online clients? Click the link below to book a consultation.

https://savagestrengthconsultation.as.me/OnlineCoachingConsultation

Savage Strength School

Elbie, Ella, Megatron, Penny, Jacob, Miles & Teddy have all been making great progress with their various movement patterns in Savage Strength School. We've especially had a focus on Pull Ups and Press Ups this month and that will continue into the next.

Our Kids sessions runs two nights per week out of Stag Fitness Strength Centre and it's focus is to introduce kids to lifting in a safe, supportive and educative environment.

Want to join Savage Strength School?

Click the link below to book a session.

https://savagestrengthconsultation.as.me/SavageStrengthSchool

In our Olympic Weightlifting Club Jack K is prepping for Altrincham WLCs competition on the 3rd November. Obviously in the competition a PB Snatch an C&J is the goal and it's certainly a possibility as Jacks general strength levels are at all time highs taking PBs in the Squat of 145kg & 150kg x5 and 155kg x3, Front Squat of 130kg x3 and Bent Over Row of 150kg x6. In more specific strength, Jacks taken PBs in the Clean of 105kg x5 and Block Jerk of 115kg x3 and 118kg x2. In honesty, Jacks struggling with his Snatch which is a metal game for him but his Clean and Jerk is looking great!

Want to join our Weightlifting Club?

Click the link below to book a session. https://savagestrengthconsultation.as.me/SavageStrengthWeightliftingClub

In our Strongman Club Cori has had a great month taking second place at Strong on the Tyne in the Mens Beginners catgory while also hitting a PB Deadlift of 190kg x1. Just like the sleeves, it's important to note that this was on a Deadlift bar so it's likely we need to reduce the max we work off when using a stiff bar.

Stiff Bar or Deadlift Bar

It's important to differentiate the max you work of for your Deadlift based on the different bars available. A Deadlift bar is going to make it easier off the ground so will often lead to a bigger max than on a stiff bar.

A stiff bar, while stiff, will have a little more bend than an axle and coupled with the fact the axle effectively makes the pull a half inch to an inch deficit and a half inch to an inch further away means that your stiff bar max should be higher than on the axle.

While using the wrong max for the bar will likely be fine in early stages of a training cycle, it can lead to issues of plateauing as you get deeper into a program.

If I had to pick one bar to use to deadlift for the rest of my life, it would be the axle. If your Axle Deadlift goes up, it's likely your deadlifts on other bars will follow.

George C too 4th place at Strong on the Tyne in the Mens Novice category jointly winning the log even and outright winning the Shield.

Our Strongman Club runs multiple nights a week out of Stag Fitness Strength Centre and has a history of taking people from the level of complete beginner to British Finalist.

Want to Join our Strongman Club?

Click the link below to book a session.

https://savagestrengthconsultation.as.me/SavageStrengthStrongmanClub

Our Online Weightlifting Team runs in tandem with out Weightlifting Club and as such Karen has been getting all the gains just like Jack has, hitting PBs in the Squat, Front Squat, & Push Press putting her strength, just like Jacks, at all time highs while also hitting Rep PBs in the Clean. Here's a list:

Clean 58kg x5
Squat 75kg x4
Front squat 60g x5
Push press 46kg x5
Clean - 59kg x3
Clean - 61kg x2
Back Squat - 76kg x3
Push Press - 50kg x3
Front Squat - 65kg x3
Push Press - 51kg x3

Karen's in a great place to capitalise on her strength now and I hope that at some point she decides to compete!

Want to Join our Online Weightlifting Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/weightlifting-online-team

In our Online Strongman Team Stephen rounded off a strong performance for the team at Strong on the Tyne taking the win in the Mens Novice category. That signals the next step in Stephens progression and a step up into Inters! Long term we want to get him into opens and then competing at UKNS in the Masters category!

Multi Year Goal

While the finer details of a long term don't matter and often become apparent as you go through your journey, it is important to have an overarching multi year plan just like Stephen.

It will not only serve as motivation, but will help navigate what you need to do in that current moment. It will help you decide what competitions to do, what you need to work on when you have no competitions coming up and how you need to work on it.

Without it, your training will have no overarching purpose and you're essentially meandering from session to session and training cycle to training cycle with very little direction except what is in front of you.

If i'm in Newcastle and wanting to get to London the first thing I need to know is the general direction and that I need to go south... After that I can plan the roads I take, otherwise i'm just guessing which direction I need to go.

So before you plan the roads you take, know which direction you need to move in.

General Direction = Long Term

Specific Route = Short Term

Want to Join our Online Strongman Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/strongman-online-team

Callum Is making great gains in our Get Big Get Strong Team and is currently heading into a phase of 5s where he is in a great position to smash through his old 5RMs!

Watch this space!

Want to Join our Get Big Get Strong Online Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/get-big-get-strong-online-team

Thats everyone covered I think, as usual, I hope you found value in what i write about and that hopefully it either leads to further exploration and to implementation of something that could benefit your own training.

Until next time

Adam

Adam Johnston 10/16/24 Adam Johnston 10/16/24

SmarterQueue vs. Sprout: Why SmarterQueue is the Ultimate Social Media Scheduler for 2024

SmarterQueue vs. Sprout: Why SmarterQueue is the Ultimate Social Media Scheduler for 2024

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Why Choose SmarterQueue Over Sprout?

While Sprout Social is a widely used platform, it has some significant drawbacks:

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SmarterQueue solves these issues and then some:

1. Saves Time Like No Other

SmarterQueue’s scheduling system is designed to save you time right from the start. Whether you’re managing Instagram, TikTok, Twitter, or Facebook, this tool simplifies your workflow by enabling bulk uploads and automatic post recycling for evergreen content. That means you only need to upload once, and SmarterQueue keeps your feed full, day in and day out. No more daily manual posts—just set it, forget it, and focus on the core aspects of your business.

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One of SmarterQueue’s killer features is its evergreen content scheduling. You can categorize your posts, so they are automatically re-posted at optimal times, ensuring consistent engagement with your audience without having to create new content constantly. Sprout doesn’t come close to offering this level of automation.

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SmarterQueue offers more flexible pricing options tailored to your specific needs, making it perfect for small businesses, freelancers, and larger teams. Sprout, on the other hand, tends to have a more rigid, higher-priced structure that might not fit every budget.

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In my experience, SmarterQueue has been a game-changer. It’s saved me countless hours of curating and posting content, allowing me to step away from social media and spend more time growing my business. With Sprout, I constantly found myself manually tweaking things—SmarterQueue eliminates that hassle.

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In the five years I’ve been using SmarterQueue, I’ve only ever encountered one problem, and their customer support team resolved it brilliantly. Their fast, efficient service is unmatched—Sprout can’t compete with this level of care.

The Final Verdict: A No-Brainer for Social Media Managers

Once you set up SmarterQueue, the amount of time saved is immeasurable. It allows you to focus on running your business instead of getting bogged down with social media tasks. If you’re serious about scaling your social media presence, SmarterQueue is a must-have tool.

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Adam Johnston 9/24/24 Adam Johnston 9/24/24

The problem with build your own programs

In Strongman, if you're on the Natural pathway, September is often a time to take stock of where you are, evaluate your performances and formulate a plan of action to come into next season even better. That often means being honest and working on your weakness'.

We'll, our stable of Natural Strongmen are currently doing just that and I'm about to tell you all about it.

Joe is first up and we're currently working on his fitness in terms of lifting. That comes in the form of 'Metcon' style lifting with very short rest breaks. That doesn't mean we've not been hitting anything heavy though! We start every session by maxing something out. One motion sandbag over yoke is a perfect movement for that as it allows us to be fast an powerful with a focus purely on acceleration, in a phase when those types of movements are sparse. Joes hit PBs of 140kg and 150kg over a 48 inch yoke in that. He's also been doing some shouldering and squatting to max with the Sandbag to Shoulder + 'Titan' Squat (I didn't pick the name) taking 130kg for a ride.

Taj is a non competitive weightlifter learning the sport for fitness and everyday strength and damn is his strength trending up. Taj hit PBs in the Back Squat of 108kg x1, 112kg x1 & 115kg x1 all for new 1RMs. These were off the back of a phase of quite high volume so we then looked to solidify this by running a second lower volume cycle hitting 5 & 3RMs where so far Taj has hit 100kg x5 and 107kg x3. We have also hit new 5RMs in the Snatch of 48kg and 50kg and in the Clean of 60kg, 62kg & 65kg. It's no suprise that his 5RM competition lifts increase as his Squat strength is trending up and i'm excited to see where his new found strength takes him in the competition lifts.

Weightlifting & 5s

People often shy away from higher rep sets in weightlifting keeping the competition lifts to triples or less, and in terms of specificity, thats logical. You build your strength in other areas like the squat and pull, and then you practice the kill of the sport keeping the reps low and high quality.

People shy away from it, but a little bit of technical breakdown in the competition lifts is ok and you can get so much from 5s in the Snatch, Clean & Jerk, including confidence.

As a quick tip you can do a first 3 to 5 week training cycle looking to build your max 5x5 in the lifts and then you can move to a 2 or 3 week cycle where you build to one max set of 5. You can then repeat the max 5s cycle for 3s.

Thats minimum 3 weeks of progression. Start week 1 at around 70% and build from there. I wouldn't perform the C&J together as one lift with these progressions as the sets of 5s end up being sets of 10, but I certainly wouldn't shy away from higher rep work.

Want to join our team of one to one clients? Click the link below to book a consultation.

https://savagestrengthconsultation.as.me/OneToOneCoachingConsultation

James is starting to realise the strength we've built during his off season and hit new 5RMs in the Front Squat of 150kg and Axle Push Press of 112.5kg. I expect a new 5RM Deadlift is on the horizon tonight but he's not done it yet so that will have to wait until Octobers blog.

Offseason Training

The Offseason with no competitions on the horizon is the perfect time to work on your weakness. You have the freedom to structure things how you need and no pressures of training certain things. For James this means bringing up his static strength and also his general ability with Sandbags. Thats where James' weakness lies. We've also been looking to build plenty of upper body muscle so there has been more hypertrophy work than usual.

But everyone is different and that is just what James needs and unless you're his clone, it's probably not a good idea to copy, but if you're wanting help creating your own off season focus, I can give you the structure I used to make decisions on what James' focus was.

Immediately after the season finishes, you need to do 4 things, these are:

Reflect on previous season
Identify strength weakness'
Identify skill weakness'
Identify any niggles

Onc you've done that, you need to action those by building a program that:

Focus' on bringing up the major upper and lower strength weakness'
Focus' on bringing up the main skill weakness'
Address' the niggles

Outside of that, the focus should be on improving body composition to aid joints and increase potential with the last thing you need to do is set goals for next season based on the previous. This will help fill in the rest of the gaps.

The World Champion, Big Jo, is also in an offseason, for him it's about building up his Deadlift which was realistically his only weakness compared to his peers at the World Championships. Before that though, Jo solidified his log progress post competition with a 135kg Log Press for a new 1RM!

Funny that, Jonny is also in an off season after his 5th place at worlds. For Jonny it's not his strength, but his grip and moving event speed where he lost the most point, so thats exactly what we're focussing on with lots of hangs, grip work, sandbag rows and farmers. Oh, and you'll notice that Jonny has moved across from our online team to become a fully fledged athlete with individualised programming!

Marie is starting to see some progress in her training and is hitting 3RMs in a lot of lifts taking the clean for new 3RMs at 52kg, 56kg, and 58kg in subsequent weeks along with new 3RMs in the Block Jerk at 59kg and Push Press at 48kg. She even had a crack at a new 1RM Snatch at 54kg which she narrowly missed.

Knee Sleeves

A short bit on knee sleeves here. I'm aware in this blog I've chatted a lot about keeping kit off, but sometimes it's prudent to put some on. In olympic weightlifting there is a lot of knee bending and impact and as such sometimes the knees can get angry and you have to find a way of getting them to calm down. Isometrics during the warm up can help, as can altering ranges of motion like pulling off blocks or powering. Another way you can help is by wearing knee sleeves when you don't usually. The compression can feel nice and the extra stability with some spring they provide can help take a little of the load off while they calm down. If you do use sleeves, make sure they're legal in the sport you perform in, it then allows you to continue wearing them if you need to as you go into competition.

Olivia has hit a lot of PBs recently and is in the final week of her training cycle for Stags strongest, which will be her first Strongwoman competition ever and this is very exciting. In the meantime, while we entered Olivia into the Beginners category originally, we've decided to have her step up into Novice as shes taken to it quite well and I always prefer my athletes to compete at a level that challenges them rather than being there to collect trophies. She's also entered UKNS Englands in the U73 category so watch this space!

Want to merge online programming with in person coaching and join our team of hybrid clients? Click the link below to book a consultation.

https://savagestrengthconsultation.as.me/OneToOneCoachingConsultation

Liam P hit some great PBs in the Squat of 170kg x3 and Bench Press of 110kg x4. The pressure is off Liam as he decided not to compete in the powerlifting games, but that didn't effect our timelines. The plan for Liam is to hit some new PBs in the gym the week the Powerlifting games would be held and then move onto a nice offseason. For Liam, that means lots of upper body bodybuilding to put some much needed mass on his 6ft 3in frame, and lots of variation to eleviate the monotony of Powerlifting and hopefully find the enthusiasm for it again!

For the love of lifting

It's normal for your enjoyment in lifting to to wain and fluctuate, it's normal in any sport. The difference between field sports and lifting is, in field sports you can often just play against new people to eleviate boredom and get some variety. In lifting thats harder to do, especially in a sport thats as repetetive as powerlifting. In strongman, you have a multitude of events that create variety. In weightlifting you have the excitement of the the speed of the lift. In powerlifting there's very little of that. Very little possibility of a miss outside of PB attempts and very little variety. A bar is a bar and plates are plates, changing them up does very little to help, unlike changing the group of people you play with if you play a field sport. In powerlifting, that eleviation from monotony has to come from exercise variation or looking for ways to make the training interesting.

Scott had a nice end to his training cycle hitting a PB Push Press of 80kg x1 and PB Squats of 145kg and 150kg. Scotts looking forward to his next competition which we have already started preparing for.

Wil hit a nice new 5RM on pull ups adding 16kg to his bodyweight for a set of 5. A great feat of strength.

Want to join our team of online clients? Click the link below to book a consultation.

https://savagestrengthconsultation.as.me/OnlineCoachingConsultation

Ella, Megatron, Penny and Elbie are all having fun at Savage Strength School working on their press ups andf can all perform beautiful squats, while Jacob, Myles & Teddy have all been working on their split jerk!

Our Kids sessions runs two nights per week out of Stag Fitness Strength Centre and it's focus is to introduce kids to lifting in a safe, supportive and educative environment.

Want to join Savage Strength School?

Click the link below to book a session.

https://savagestrengthconsultation.as.me/SavageStrengthSchool

Jack has had a great month in our Weightlifting Club hitting PBs in the Front Squat of 120kg & 125kg x5 and on the Block Jerk hitting 110kg x5. He also hit a new 5RM Clean, 5RM Push Press & 5RM Squat literally today just before I wrote this, but he's not sent me the videos yet, so I'll wait to insert them into Octobers Blog. Great signs for Jacks Competition in 5 weeks time!

Want to join our Weightlifting Club?

Click the link below to book a session. https://savagestrengthconsultation.as.me/SavageStrengthWeightliftingClub

Cori hit a nice PB on Monster DB of 52.5kg for a new 1RM and is currently 12 days or so out from Stags Strongest where he and George will be representing the Savage Strength men!

Our Strongman Club runs multiple nights a week out of Stag Fitness Strength Centre and has a history of taking people from the level of complete beginner to British Finalist.

Want to Join our Strongman Club?

Click the link below to book a session.

https://savagestrengthconsultation.as.me/SavageStrengthStrongmanClub

In our Online Weightlifting Team Karen has had a nice end to her block of 5s hitting a 45kg Snatch and 55kg Block Jerk for sets of 5 and then taking 60kg in the C&J for a spin for a new 1RM!

Want to Join our Online Weightlifting Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/weightlifting-online-team

George F in our Online Strongman Team took second place at New Levels Strongest in the Opens category with the highlights being a PB Axle Clean & Press of 130kg and his dominance in taking the win on the 160kg Stone over Yoke event! Up next for George is UKNS Englands Strongest Man prep!

The Problem with AI & ‘Build your own’ Apps

Elliot is new to the Online Strongman team and I had an interesting conversation with him having came over from the MST Systems App. Now before I go on, I think the app is great and has many uses for various people. However, the issue with the app is also what makes it so good. It allows normal people to create their own effective program, and with the support they provide in the MST Groups, basically allows people to circumvent the cost of a coach... But thats also the flaw, it allows people to build their own program and in doing so, often allows people to pick the easy route or a progression they prefer over a progression they need. Now, I'm not going to go any further than that into it and i'm certainly not going to use it as a way to plug my own online team, if you're here then you probably know it exists. I just thought that insight was interesting as it's something that i'd previously not thought of as an issue.

Want to Join our Online Strongman Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/strongman-online-team

Callum has been mega busy, mega busy to the point that even the 75minute sessions are too long, but he is still making progress. Callum told me about his issue and I gave him a fix, do the main barbell work, leave and don't try to catch up.

Paretos Law

Paretos law states that 80% of the effect will be caused by 20% of the work. That means that the other 20% is caused by the 80% of the work left. What does this mean in terms of training? Most of your training effect is caused by the main stuff, the barbell work if you're into strength. And if you have a session of 5 or 6 movements, It's likely only one or two of them, usually the ones on a barbell that you can load heavy with full ranges of motion, are the ones causing most of your adaptation. So next time you're in a bind, remember that something is better than nothing and that most of your training effect will be caused by one or two movements.

Want to Join our Get Big Get Strong Online Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/get-big-get-strong-online-team

I'm done, there were a few other things I could have touched on like flexible programs, which i'm running with one of my clients, or mental toughness and how not to get spooked when going for new maxes, but i'll note them down and save them for the next one because frankly, I'm done with writing today.

Until next time

Adam

Adam Johnston 8/27/24 Adam Johnston 8/27/24

We have a World Champion!

It's been a busy month at Savage Strength, one of our busiest in fact and as I sit here writing this blog I'm still coming down from the results at the weekend which included 4 podium spots between local and international competitions...

One of those being a 16 year old who was competing against grown men and another being a 1st place at a World Championship...Anyway, lets get to it because I've got a lot to write

Courtney is making her first blog by hitting a 50kg Clean and new 5RMs in the Overhead Squat at 30kg and 35kg. Courtney has some great potential in Olympic Weightlifting and is a client that I share with another coach where my job is to stay on top and teach the technical aspects of the Snatch, Clean & Jerk.

Flo is also a client I share with another coach, only this time my focus is to specifically teach the Jerk and then transfer it over into the context of strongman and different strongman events for her. That started with cleaning up her dip and drive which lead to a 60kg Split Jerk and then a 60kg Axle Clean and Jerk. We have a way to go and we're currently focussing on transferring her split jerk onto the log ready for competition.

Jadine sometimes comes in with Flo and her goal is largely the same and while it's too early to be hitting any Jerk PBs, I have had time to teach some derivatives of the Clean Pull you'd see in Olympic Weightlifting which helped her to an Axle Clean PB of 45kg. Jadine is quite a petite human who doesn't carry a great deal of mass on her upper body, so utilising the legs and contact will be a game changer for her in helping her better handle heavier loads in the Axle Clean.

Muscle mass and strength

Neural drive is talked about a lot when it comes to strength and it is important, it's the reason you can 'peak' movements short term without any physical changes. However on a very base level (and there's research backing this up) muscle mass is what appears to drive strength gains. If you disagree, it's why we have weight categories and why people cut large amounts of weight to get into smaller categories, bigger humans just usually carry more muscle, and if you're one of those smaller weight category athletes, less muscle will limit your maximal weights. So how can we work past this? To use techniques like Jadine that allow us to use the bigger muscles and become more efficient.

I didn't teach Jadine anything out of the ordinary, I just shifted her away from a less efficient technique of picking the bar up straight to the shoulders in one movement, which is a very upper body dominant movement, onto a two movement technique called the continental clean that allows her to utilise the legs in the second phase of the lift from the belt / stomach to the shoulders. Once we'd mastered that, we looked at adding an Olympic Weightlifting style contact to the bar using the legs in phase one again, taking the focus off the arms and putting it onto the legs. In 30 short minutes we'd gone from a one motion movement that relied on grip and brute force from the upper body (Not Jadines strongpoint as a lifter that weights 50kg), to a 2 phase lift where both phased prioritise the bigger muscles of the leg increasing Jadines strength immediately and future potential alongside that.

This isn't just a technique for smaller lifters though, this can be utilised by people of any size to increase strength potential. It's just that you see the smaller lifters are the ones that usually have to utilise these things out of necessity.

Sam has had a nice month hitting a new Football Bar Press PB of 72.5kg and a nice Deadlift PB of 175kg. With his Squat & Bench PBs last month we can see Sams general strength levels continuing to trend up and because of that he's hitting golf balls further!

Finally in our one to one contingent, Taj has a nice month hitting PBs in the Power Snatch of 58kg and PB doubles in the Squat of 100kg x2 and 105kg x2. 100kg is theoretically his 1RM so i'd expect to see something big this week when he takes a new 1RM.

Want to join our team of one to one clients? Click the link below to book a consultation.

https://savagestrengthconsultation.as.me/OneToOneCoachingConsultation

In the Hybrid branch of Savage Strength, James has had a nice time overhead this month hitting a new 3RM BTN Block Jerk of 120kg x3 as a baseline marker and then 4 weeks later hitting 130kg x3 adding 10kg onto his best. James has big aspirations both overhead and in the U90s class of Strongman and the Split Jerk will be a big part of realising those.

We seem to be working past Jenesis' shoulder issues and thats manifested itself with PB Clean & Jerks of 36kg, 37kg and 38kg which is a 3% increase each time and a 9 or 10% increase overall!

What can I say about Big Jo... He had a great training cycle leading up to Natural Worlds Strongest Man and that manifested itself as a 1st place finish. The sky is the limit for this 20 year old and I'm just going to leave a list of his PBs below.

Husafell - 145kg x60m
Kratos Bar Deadlift - 240kg x 5
Log CTOH - 105kg x 5
Yoke - 300kg x 10m (7.5s)
Frame Carry - 250kg x 20m (10m+10m in 15s)
Axle Push Press - 105kg x 5
Husafell - 150kg x60m
Log 110kg x1+3
Log 115kg x1+3
Kratos Bar Deadlift 250kg x 3
Log CTOH - 120kg x1+3
Log FTOH - 125kg x1
Kratos Bar Deadlift - 260kg x3
Axle Push Press - 115kg x3
Axle Push Press - 120kg x3
Axle Push Press - 120kg x3
Yoke into Axle - 300kg + 115kg
Katos Bar Deadlift - 270kg x1
Natural Strongman World Championships (Juniors) - 1st

What I will say is due to his size (he's a big guy at just shy of 6ft 6in and 137kg) it's always been Jos static strength that was his downfall, but thats starting to change and you can see that by the way his Log Press and Push Press have sky rocketed this training cycle. Thats nothing to do with a different approach and everything to do with patience and waiting for his body to mature and for the effects of previous training cycles to take effect. Going forwards we'll be looking at and revising Jos goals and creating a new plan to move forwards. That plan will most certainly include bringing up his Deadlift which is his current weak link.

Tall Strength Athletes

While I might be playing the worlds smallest violin here, it's my opinion that it takes taller strength athletes longer to mature in terms of strength. Taller athletes will usually have a bigger frame which takes more time to fill than a smaller framed athlete. As mentioned above, muscle mass matters and once they've filled that frame they're hard to beat if they've done it right, but along with shorter athletes often having better levers for lifting, it's often why you might see shorter strength athletes reaching their potential earlier in their careers...

In short:

Shorter Athletes = Lower potential / Quicker to fill their potential

Taller Strength Athletes = higher potential / Slower to realise their potential

This is just a thought and something to keep in mind though, it's not gospel.

Marie finally hit that 100kg milestone back squat and it was glorious! On top of that Marie has hit new 5RMs in the Front Squat of 64kg & 65kg, Back Squat of 80kg, Clean of 49kg & 52kg and a PB of 50kg in a complex of BTN Jerk + Jerk. Marie despises volume, but also seems to work better with intensity and we've found a new approach that allows us to accumulate decent volume while also prioritising intensity. It's not a wholesale change to my usual approach, just a modification that seems to work better for her.

Olivia is now around 5 weeks out from her first strongwoman competition and I believe we're in a great place for her to excel after hitting PBs in the Monster DB of 37.5kg and 40kg and BTN Press of 42kg while taking the 50kg Iron Cross for 53m. She's also hit PBs in the Deadlift of 127.5kg x3, 135kg x1 & 140kg x1. Up to new her training has been quite general in terms of strongman and after this week its about to shift to something way more specific ready to compete on the 6th October.

Want to merge online programming with in person coaching and join our team of hybrid clients? Click the link below to book a consultation.

https://savagestrengthconsultation.as.me/OneToOneCoachingConsultation

Our online clients have had a nice month too. First up we have Joanne who hit PBs in the Squat of 76kg x3 and Front Squat of 56kg x5. It's not all been plain sailing though and Joanne has been struggling with the Snatch which to me seems more like a mental block and confidence issue. We'll get through that, but the fact her leg strength is on the up bodes well for her Olympic lifts in the future.

This blog came a week to early for Scott who is about to go into a testing week before we start a new training cycle to get him ready to compete on 1st August. Hopefully I don't eat my words when I come to write September Blog!

Wil is making great progress despite all the travel and disruption in his life and hit a new 1RM Deadlift of 183kg. He's also making great progress with his upper body strength and we finally hit that 100kg Bench Press in the least of ideal circumstances! On the way to that 100kg milestone Wil hit PBs of 95kg x2, 96kg x1 & 97.5kg x1. Next up for Wil we'll be looking to top off his training cycle with a PB Squat and then we'll recalibrate his goals.

Want to join our team of online clients? Click the link below to book a consultation.

https://savagestrengthconsultation.as.me/OnlineCoachingConsultation

Savage Strength School has not been running during the Summer holidays... Something about the kids leaving the country etc, but we're back from September 2nd and if you know of any kids aged between 7 & 16 who want to start lifting (the right way), I'd love for them to join us!

Our Kids sessions runs two nights per week out of Stag Fitness Strength Centre and it's focus is to introduce kids to lifting in a safe, supportive and educative environment.

Want to join Savage Strength School?

Click the link below to book a session.

https://savagestrengthconsultation.as.me/SavageStrengthSchool

Jack has had a nice month in our Olympic Weightlifting Club and has hit PBs in a complex of Snatch + TAG Snatch of 82kg and in the Push Press of 108kg x1. Next up for Jack and our Weightlifting club is a competition down at Altrincham WLC on November 3rd.

Want to join our Weightlifting Club?

Click the link below to book a session. https://savagestrengthconsultation.as.me/SavageStrengthWeightliftingClub

Our Strongman Club had a great showing this month and we'll start with Cori! In training Cori hit PBs this month of 180kg x3 on the Deadlift followed the week after by 180kg x4. He also made progress overhead with a 90kg Push Press double along with a 90kg 1 clean & 2 Press Pb on Log too, thats not all though! Cori competed at the Units strongest and was the youngest in the field at 16 year old competing against grown men for the first time in the First Timers class. He hit plenty of PBs in all of the events and even taking an event win in the sandbag steeplechase. In the end Cori finished second overall in a close race between the top 3 while winning the 'top banana' award for generally just being a very nice person to be around on the day. What a result for Cori!

George C also competed in the Units strongest in the Novice category and despite no repping the Deadlift, he finished in 3rd place overall after a generally well rounded showing on the day after a less than ideal taper week that included him being on holiday!

Emily came back! I have coached Emily previously through her first strongman competition back in 2022 I think after she dipped her toe in as an addition to her Crossfit. She won that competition shortly left to focus on Hyrox to which she ended up going to the World Championships. Anyway, she's back (so I guess I did something right) and she has her eyes set on another strongman competition in October and we've already ticked off a new 1RM Deadlift of 150kg.

Sometimes people leave

Sometimes people leave and there can be various reasons for that, thats just part of coaching... But if you've done your part, provided progress, value and have generally acted in the right way, it's highly likely when their goals realign with the coaching you provide, they'll make the decision to come back to you over going to someone new.

Our Strongman Club runs multiple nights a week out of Stag Fitness Strength Centre and has a history of taking people from the level of complete beginner to British Finalist.

Want to Join our Strongman Club?

Click the link below to book a session.

https://savagestrengthconsultation.as.me/SavageStrengthStrongmanClub

In our Online Weightlifting Team Karen made progress in her Clean & Jerk taking a Clean + TAG Clean + Jerk complex for new 1RMs of 56kg and 58kg. This complex is now so close to her max, I have no doubt there is a PB C&J there for the taking. Our Team programming largely follows the programming in our club, hopefully we can tempt Karen to compete on November 3rd too!

Want to Join our Online Weightlifting Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/weightlifting-online-team

In our Online Strongman Team George F is currently prepping for New Levels Strongest in the Opens category in just under 2 weeks time as a last minute entry! Previous to that swerve George has hit 10m PBs in the Yoke and Sandbag of 350kg & 160kg.

Jonny is fresh off worlds where he came 5th in the U105 category and while he might have taken a back step in placing due to the increased competition, he certainly took steps forwards based off his performance. Coming in this year Jonny was statically stronger, but most importantly he excelled in the Yoke and Sandbag Toss which were his two weakest events last year. We'll see more progress from Jonny in the 2025 season where he'll come in even stronger!

A lower placing

So, first off, I'm not saying placings don't matter, but they do need contextualising for the individual. Jonny came 3rd at worlds in 2023 and 5th at worlds in 2024. That in itself is great consistency at an elite level, but on the surface appears to be a back step. That doesn't however take into account that the field was almost double the size as last year, with a higher calibre of lifter and with qualifiers in way more countries and regions around the world in 2024. On top of that, Jonny is both, stronger statically, faster when moving with load and we improved on both his weak events from last year going from low placing and looking for damage limitation in the Yoke and Sandbag in 2023 to seeing those events as something we could push on with this year. Results matter, but don't look at them in isolation and keep hold of the context.

Stephen put on a great performance at the Units Strongest, showing great progress in his deadlift and overhead events which were both for reps and taking 2nd overall in his class.

Want to Join our Online Strongman Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/strongman-online-team

And in our Get Big Get Strong Team, Callum hit the triple digit milestone on his Deadlift thanking 100kg for a ride, which I am lead to believe, he was very happy about.

Want to Join our Get Big Get Strong Online Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/get-big-get-strong-online-team

I think I'm done writing this and hopefully you enjoyed reading it and as usual, took something useful away.

Until next time

Adam

Adam Johnston 7/23/24 Adam Johnston 7/23/24

Increase Your General Mauling Ability

I made a prediction that July would be a more eventful month than June, and I was correct. I would say there's been more progress, but if you are continuing to train then you're making progress, it's just a question of whether that progress is manifesting itself on whatever you use to track that progress.

After hitting a new Log 1RM of 145kg, the plan for Joe is now to end his training cycle and move to something lighter that will allow him to recover from some of the niggles that are piling up. It's been a great training cycle with some huge PBs with some numbers that flirt with the elite on the Natural Strongman Scene. The hope was that we could continue on to August 24th for the end of his season to coincide with the end of the Natural Strongman season, but with Joe not competing this year, that was largely just an exercise to help with the periodisation of his program and it's time to cut things and allow him to recover.

Our resident Golfer Sam has had a nice month hitting a few PBs in the Squat and adding 12kg to his max in July. Sam squatted 130kg, 135kg and 140kg to finish the run of PBs. He also Benched 87.5kg adding 2.5kg to his max Bench. With his 272.5kg Deadlift that gives Sam a 400kg total in the Squat, Bench & Deadlift which was a goal we had set a couple of months ago! Going forward we've set the target of 180kg in the Deadlift and 90kg in the Bench as the numbers we'd like to work towards.

Want to join our team of one to one clients? Click the link below to book a consultation.

https://savagestrengthconsultation.as.me/OneToOneCoachingConsultation

James is currently in his offseason but that doesn't necessarily mean lighter work, The offseason is a time to work on weaknesses and for James that means we build his Deadlift and Sandbags. A precursor to this is the Deficit Snatch Grip Stiff Leg Deadlift to which we've built James up to a new 1RM of 170kg. We've finished our phase on that movement now and will be moving towards some more specific work on sandbags to build James skill and confidence.

Deficit Snatch Grip Stiff Leg Deadlift

Thats a mouthful of a name isn't it! I love this movement for building Sandbag Pickup Strength. It's so similar, especially if you match your grip to a sandbag size that is big for you and keep the bar a little way away from the legs. The benefit of doing this over just picking up sandbags is that is's so much more loadable in terms of how high you can take it and the increments you can jump in giving you many more options and routes for progress.

Big Jo is in the thick end of his prep for Natural Strongman Worlds on August 24th & 25th in Galway, Ireland and his numbers are starting to creep up. Jo has hit 230kg for a 5RM Kratos Bar Deadlift and has been flying on the Husafell Stone taking 130kg for 80m and then competition weight of 140kg for 70m. I expect him to do well in the Husafell carry and it will be interesting to see how he stacks up against international competition after two second place finishes at national level.

Marie has had a great month... I just wish she would video her lifts. Yes she trains with me there the majority of the time, but sometimes it's nice for content to just be handed to you. Anyway, here's a list!

Snatch - 43kg x5
Snatch - 44kg x4
Muscle Clean - 42kg
Clean pull - 60kg x5
Low Ceiling Snatch Balance - 34kg x1
Snatch - 44kg x5
BTN + Split Jerk - 50kg x2+1
Squat - 78kg x4
Squat - 78kg x5 (up 5kg woops)
Low Ceiling Snatch Balance - 35kg x1
Muscle Clean - 43kg x1
C&J - 52kg x2
Snatch Pull - 60kg x4

The most notable PBs are the Squat and Snatch 5RMs and the 2RM C&J, that tells up we're moving in the right direction and that we're making progress in the Sport of Weightlifting.

Olivia is having a great time prepping for her first Strongwoman competition in October. That leaves us a little way out from competition so a lot of our work is on what I'd call 'raw' strength and the rest is skill work and learning the event's because it's still all pretty new. In terms of raw strength Olivia has hit new 5RMs in the Deadlift of 122.5kg and 124kg, Push Press of 57kg & a new 1RM Power Clean, which was a little bit of a surprise considering we're just ticking over with it. In terms of skill based movements Olivia has hit a 60kg Log and a 32.5kg Monster DB both for new 1RMs.

Want to merge online programming with in person coaching and join our team of hybrid clients? Click the link below to book a consultation.

https://savagestrengthconsultation.as.me/OneToOneCoachingConsultation

In our Online contingency, Joanne has been making progress in her snatch taking 40kg for a new 2RM and 42kg for a new 1RM. This was all done during an accumulation phase where the majority of the work was 5x5 between 70% and 80%. As Joanne is new to the sport, I may just repeat that phase again back to back with the new numbers and continue to do that until it stops working. Who says you can't run two accumulation phases back to back?

Scott went on holiday and found some nice rocks to play with, one of them being the 102kg Dalwhinnie Stone which he took to his chest.

Natural Stones

Natural stones are a tricky one to train.They come in all different shapes, sizes and different types of rock that gives various levels of grip. So how do you train them? Atlas stones would be the obvious choice because they're made of largely the same stuff, but that would be a wrong assumption. While atlas stones can help with Natural Stone training (and is an option), they're all a uniform shape and very predictable once you know what you're doing with them. The only way to truly get good at natural stones is to pick up lots of natural stones because each one will have it's own specific difficulties depending on it's shape. In lieu of that, my advice would be to train on sandbags, alot! Pick them up, carry them, get them to your shoulder and sometimes... Press them! Outside of being a little more difficult than stones and being a little more similar to natural stones in terms of not being able to just roll them up your body, you also develop an ability to just manhandle and maul things. Which is always a good trait to have in the back pocket.

Want to join our team of online clients? Click the link below to book a consultation.

https://savagestrengthconsultation.as.me/OnlineCoachingConsultation

Our Savage Strength School kids are still working hard on their pull ups and press ups and Ella, Megatron and Pennyare all making progress and lowering the tension they have their bands set at while also increasing their dead hang and top hold times.

Our Kids sessions runs two nights per week out of Stag Fitness Strength Centre and it's focus is to introduce kids to lifting in a safe, supportive and educative environment.

Want to join Savage Strength School?

Click the link below to book a session.

https://savagestrengthconsultation.as.me/SavageStrengthSchool

In Savage Strength Olympic Weightlifting Club, Jack is making good progress recently hitting a new 5RM Clean of 100kg. Jack is now heading into a competition on Sunday and this will be the first competition where he's had to watch the board himself and time his lifts. I'll be making sure i'mon the end of a text to answer any questions, but it's the first time in a good while i've not been able to be at a competition. This week, Jack looks to recover ready for Sunday and also learns how to read the competition board.

Self sufficiency

Whether it's in training or competition, it's important to be some what self sufficient with your lifting. That doesn't mean you have to be able write your own program or understanding the intricacies of every movement (If it did i'd be out of a job) but means that you should be autonomous on some things. Things like making adjustments when your coach isn't available, knowing what you like when you warm up and understanding the basics of technique and how to identify and fix basic issues. In terms of making adjustments to the program in training or knowing how much to increase or decrease the weight by, i give all my guys a framework to make their own decisions and the green light to use it. In terms of competition, I can be as hands on or hands off as needed, but generally i'll just look to say very little and keep the things I say to technical feedback in the warm up room and making sure they know how long they have until they lift. The best lifters are autonomous and don't need permission or the go ahead for every detail. They need the overview and the plan. The best lifters provide the details and can fill in the gaps themselves. If you're not there yet, thats what you should be striving to attain.

Want to join our Weightlifting Club?

Click the link below to book a session. https://savagestrengthconsultation.as.me/SavageStrengthWeightliftingClub

Cori has been making great progress in our Savage Strength Strongman Club and at 16 year old is making great progress! Recently he's hit PBs in the Log of 82.5kg and 85kg while also hitting a new 1RM Stone of 120kg to 51in. He also took 170kg in the Deadlift for a set of 7. Cori is a typical 16 year old and want's everything now. He's hungry and want's to be the best... And thats great! I wouldn't want him any other way. It does mean a lot of my job is keeping him reigned in.

A frame work for Cori

Cori is still developing, both mentally and physically and as such, it would be inappropriate to train him the same as the adults in the group... So, how do I give cori what he needs in a group setting? I create a separate framework for Cori to follow that he can apply to the club program. What is that framework? Coris instructions are simple. Whatever the % is, drop it by 10% and add two to 3 reps per set to whatever the prescribed rep count is while keeping the rough total volume the same. This means that instead of 5x5 @80% (25 total reps), Cori might end up doing 3x8 (24 total reps) or 4x7 (28 total reps) @70%. It also means his peak programmed % would be around 85% for doubles or triples if it's a week where the club are hitting singles at 95%. Those lower percentages are much more appropriate for Cori and he'll make great progress with them while building his muscular endurance, work capacity and technique to do that kind of heavier work further down the line. How does he make progress then? Through rep max tests and the odd time I let him loose if things are looking good. The rule on heavy singles and PB attempts though is 'little to no grinding'. Could Cori do more right now? Yes. But at 16 years old, it's not about where he is now, it's about building the potential to increase where he could be at 26 or 36.

Our Strongman Club runs multiple nights a week out of Stag Fitness Strength Centre and has a history of taking people from the level of complete beginner to British Finalist.

Want to Join our Strongman Club?

Click the link below to book a session.

https://savagestrengthconsultation.as.me/SavageStrengthStrongmanClub

Karen had a nice build in our Online Weightlifting Team hitting 43kg x5 in the Snatch for a new 5RM. That was the end of a big 5x5 phase in the Snatch and Clean (which I know everyone loves) where I told them to go hit something big on there last set of 5x5 @80%. Turns out she hit about 85% under some heavy fatigue which is ridiculous work!

Want to Join our Online Weightlifting Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/weightlifting-online-team

Our Online Strongman Team is heading for two competitions both on the same weekend. The first being the Natural Strongman World Championships on the 24th & 25th August where Jonny is competing and hoping to retain his podium spot from last year. Jonny is coming in hot this year and looking strong, especially in the Log Press where he is truly world class! The second is Ashingtons Strongest on the 24th August where Stephen joins our Strongman Club member George C in what should be a great competition.

In other Online Team news, George F did George F things and mauled a 150kg Sandbag for a 20m carry. I look forward to getting him competing in the Nattys again next year and hopefully build on his 2023 performance which qualified him for British finals that year.

Want to Join our Online Strongman Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/strongman-online-team

And finally, in our Get Big Get Strong Online Team, Callum has been making great progress taking 60kg x5 and 70kg x3 in the SSB Squat. Callum recently transitioned over to our GBGS Online Team after initially starting sessions with me in person. His fist Squat session was an eye opener as he couldn't even perform a quarter squat without falling over if he didn't hold onto something. So this is great progress and there's plenty to come!

Want to Join our Get Big Get Strong Online Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/get-big-get-strong-online-team

I don't feel like I wrote much extra today outside of the PBs, but as it happens you have 4 extra little snippets from my brain to accompany the specific information about our guys, so hopefully thats enough and you can take something from it. If you can't i'll spell it out for you...

Coach adolescence at lower percentages than you would adults

Learn to be somewhat self sufficient with your training if you want best results

Natural Stones are hard to train but sandbags can help (ALOT)

Deficit Snatch Grip Stiff Leg Deadlifts are a mouthful and even more so when you put a slow eccentric on it.

Get good at doing various things with sandbags

Seriously, if there's one conclusion I've came to this month, sandbags are the most underutilised tool in strength training and being able to absolutely maul something big and awkward with aggression and brute force is a skill worth having. I'll be exploring sandbags more in my own training going forwards... My clients can look forward to experiencing the best bits of my explorations.

Until Next Time

Adam

Adam Johnston 6/24/24 Adam Johnston 6/24/24

Keep Putting In The Work

This months blog is a little bare compared to the others, there's not been a lot of PBs in June.

On one hand that means I'm on a flyer and will finish earlier than my allotted time to write this. On the other, I don't look as good a coach as I could have. There is a reason for this though.

The majority of my weightlifters are just out of a competition that happened in the back end of may and a lot of my strongmen don't compete next until August at the earliest. This means they're all very unhappy with me because of the amount of volume they're all getting... And honestly, they can all remain unhappy or 'sad' until at least mid July when some of the volume comes down.

Anyway onto the PBs!

Joe ticked off a big goal this month by Squatting 300kg in wraps. Thats 32.5kg more than his sleeved 1RM. He also ticked off the big 272.5kg (600lb) Deadlift. Next on the list for Joe is to hit something big on log and move the needle on that and hopefully get him competing on the Natural Strongman scene!

The road is long and coaches need time

I've been privileged to work with Joe for just under two and a half years and in that time we've put 100kg on his back squat, around 40kg on his deadlift and 25kg on his push press. All of that in 2 and a half years isn't slow progress by any means, but it's also not over night. One of the skills of lifting is waiting the adaptations to happen, and there's no set timeline for that. Patience is certainly a virtue and coaches need time to do their thing.

Joe gives me that and gets rewarded because of it.

Taj had a nice month and made progress in the Front Squat hitting PBs at 83kg, 85kg, 88kg and topped off with 90kg to finish. For weightlifters like Taj, the Front Squat is a key lift and when that goes up, the potential of your Clean and your potential Jerk go up too. If you plan your training right, they usually follow shortly after.

Want to join our team of one to one clients? Click the link below to book a consultation.

https://savagestrengthconsultation.as.me/OneToOneCoachingConsultation

It's slow progress for Jenesis, but she has hit a couple of great PBs this month taking 28kg in the Snatch for a 1kg PB and then 38kg in the Clean followed by 39kg a week later, both for new 1RMs. Jenesis' biggest hinderance to progress is her desk based job that reeks all kinds of havoc on her body, but she has been consistent in hitting non training based targets for a few months now and it's starting to pay off and thats reflected in her being selected as client of the month!

Sit Down, Stand Up

I'll not go into anything science based and i'll remain very anecdotal here, but a desk based job can reek havoc on your training and your body.

I see it in many of my clients, especially those who used to move more and then go to a job thats more sedentary. Stiff and painful joints, a spine that has no capacity to extend and no awareness of what their scapulas are doing are some of the things I see, but it doesn't have to be that way and can be negated by regular movement.

In an ideal world i'd work in 30 min blocks and have somebody get up and move for 5 minutes at the end of every 25 mins, this fits perfectly into the Pomordoro technique (there's some further reading if you want it).

However, we don't live in an ideal world, and for some people thats unrealistic and unattainable and in Mike James' words, 'it's no good giving someone the gold standard, if the gold standard is not achievable.'

Those aren't his exact words, but it was something along those lines.

Anyway, something is better than nothing and if 30 mins is unattainable try to move every hour, if every hour is unattainable then every 2 hours is ok. Can’t every 2? aim to get a 10min walk in on your dinner break. You get the idea.

Anyway, a 10 minute walk, 3 sets of 10 air squats, or something to mobilise your spine on your dinner break is better than nothing. The key is to move and if possible make it specifically useful to you. If you can do that, your sedentary job won't effect your training as much as it once did.

That was a ramble wasn't it.

Big Jo is someone who suffered with the transition of college student to full time work and the sedentary desk work that went with it. That was a while ago now, but using the same simple tactics we got on top of the stiffness he accumulated from the extra sitting. Anyway, Jo is currently training for Natural Junior Worlds and has hit PBs in the Husafell Carry for 80m of 115kg followed by 120kg and a 125kg x70m. There’s nothing fancy going on with Jos Husafell training and we’re just adding 5kg each week and looking to match the distance. If we don’t match the distance, we keep the same weight. Simple is often not the sexiest, but I suspect Jo will go over 100m on the day and do well in this event and it will be in part to the conditioning he's receiving from multiple sub maximal 80m runs. He also hit a nice 10m PB in the yoke of 300kg too, so that moving strength is coming along nicely too!

Olivia has had a nice month hitting PBs in some key lifts in Strongwoman. Shes taken the Log for 2 new 1RMs of 55kg and 57.5kg in consecutive weeks, and then taken two PBs in the Deadlift. The first for a set of 5 at 120kg (which was a new 3RM in itself) and the second for a double at 130kg which matches her 1RM. This is all very promising for Olivia and a great sign of progress in her Strongwoman journey.

Want to merge online programming with in person coaching and join our team of hybrid clients? Click the link below to book a consultation.

https://savagestrengthconsultation.as.me/OneToOneCoachingConsultation

In June Joanne finally hit the elusive 37kg Snatch she's been chasing!

Joanne is new to the team, but had been doing sporadic drop ins to the Weightlifting club for a while. Now she's a fully fledged online client and I'm excited to see what we can do together. Joanne is a savage at Judo and is currently going through the process of joining the fire service, so on top of her Olympic Weightlifting endeavours, her training needs to take that into account too... Sorry about the extra cardio!

Want to join our team of online clients? Click the link below to book a consultation.

https://savagestrengthconsultation.as.me/OnlineCoachingConsultation

In Savage Strength School we've been making great progress in our over arching endeavour to build our pull ups... We've also been getting sally up! if you know what that means you know the pain.

Our Kids sessions runs two nights per week out of Stag Fitness Strength Centre and it's focus is to introduce kids to lifting in a safe, supportive and educative environment.

Want to join Savage Strength School?

Click the link below to book a session.

https://savagestrengthconsultation.as.me/SavageStrengthSchool

Our Olympic Weightlifting Club is preparing for Altrincham on the 28th July and they all hate me... Sorry for the 5x5s in the Snatch & Clean...

Want to join our Weightlifting Club?

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Cori has been chomping at the bit for some heavier weights in our Strongman Club, and while he's 16 and utterly huge, he's still not fully grown and does not have the body of an adult yet, and we have to treat him as such. We still let him off the leash now and again , but the focus is always on building that base ready for when the times right to cash in.

What does that look like for Cori? Well it means the majority of the work is between 60 & 85% and on the higher end of the rep spectrum for each intensity. New 1RMs are nice, but when somebody is growing they'll get them anyway, whats truly important at that age is to build a base, both for muscular endurance and in movement pattern competency.

Our Strongman Club runs multiple nights a week out of Stag Fitness Strength Centre and has a history of taking people from the level of complete beginner to British Finalist.

Want to Join our Strongman Club?

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In our Online Weightlifting Team Karen has been very upset at the volume I've given. She's also noted that she's noticed the cycle of high volume where she hates me and likes a little moan and then the PBs that follow the high volume. I'm happy to deal with the complaints if it means progress…It’s also nice that she’s mindful of her actions 😂

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In our Online Strongman Team Jonny competed at Bodyzone Ultimate Strongman in the Opens category as part of his warm up for Worlds Strongest Natural Man in the U105 coming up in august. I say it was a warm up but iin reality I think Jonny just wanted to try the car flip. Jonny came 3rd overall and got some good practice on some Power Stairs which is one of the events at Worlds.

Competing is a skill!

Warm up competitions can be a great idea as long as it doesn't eat into your training and while it's something more common in Olympic Weightlifting and used in lieu of a heavy session, it can be an effective part of the plan for strongmen too.

It's a great opportunity to practice timing you warmup within the time constraints of competition and where it's not on your own terms. It's also an opportunity to get onto some foreign kit and see where your problem solving skills are at when it comes to adjusting from the norm.

The change from training to competition is where alot of people fall short and if you can't transition your great gym lifts that happen on your own terms into a competition setting, then thats certainly a gap in your game and something to work on.

Remember, competing is a skill in itself and one thats separate to training.

Want to Join our Online Strongman Team?

Click the link below to book for a free trial.

https://www.savagestrengthcoaching.co.uk/strongman-online-team

Lastly I'd like to announce that our Get Big Get Strong Team is up and running and currently has a 28 day free trial that will run all the way up to 7th July before it reverts to the usual 7 days. We already have our first intake on board and we'dlove to have you if this is a fit for your goals!

Want to Join our Get Big Get Strong Online Team?

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https://www.savagestrengthcoaching.co.uk/get-big-get-strong-online-team

Right, thats it, told you it was a slow news month, but thats the ebb and flow of training.

Sometimes there's lots of progress and sometimes it's about putting in the work and being consistent. Right now there's a gap in competing so it's about putting in the work, being consistent and being patient and I'm very happy to show that in this blog.

Keep putting in the work.

Until next time

Adam

Adam Johnston 5/28/24 Adam Johnston 5/28/24

Attitude and Assistance

As I start writing this, I've already wrote the email and all thats left to do is spell and grammar check it (which I probably won't do) and to write this blog to accompany it.

In all honesty, I cannot for the life of me remember what I wrote in the email (that usually happens when I write programs too), but my own theme this month has seemed to be language and how you use we, us and you within your coaching.

Anyway, almost all of these are 'you' moments. Victories, big or small for my guys and I'm not here to claim any part of that from them, I'm just here to write about it.

So lets get started!

Joe who doesn't believe himself to be strong enough to compete hit some great PBs in our targeted lifts hitting PBs in a Wrapped Squat of 260kg x3, 272.5kg x3, 285kg x1 and 292.5kg x1, the only question left in this Wrapped Squat cycle is... When to take the 300kg. Joes also been focusing on Axle FTOH and has hit new 1RMs of 146kg, 150kg and 152.5kg within this month. The 152.5kg is actually only 2.5kg under both natural federation world records and they were utterly smoked and while doing it in a competition setting is a different ball game, it's very encouraging.

Learning to wrap

Joe is the first person I've ever wrapped and it's been a learning experience basically going from nothing and having a quick lesson in his first session, to finding something that I am not only familiar with and can repeat, but to finding something that ticks his preferences. Learning to wrap knees for squats is a skill that I've added to my bag and will continue to refine, but it also (even more so) highlighted the collaborative nature of training between athlete and coach and how important it is to listen to their feedback and preferences.

Sam is just going into golf season and has had a really nice month of training hitting new 1RMs in the Squat of 128kg x1, Deadlift of 172.5kg x1 and Bench Press of 82.5kg x1 followed by 85kg x1. He also took 115kg x6 in the Stiff Leg Deadlift. All this is very nice but the main feedback I'm interested in is how far he's hitting golf balls and the feedback has been pretty good. I've been working with Sam for around 6 months now and we're starting to reap the rewards of getting stronger.

Taj is flying in the C&J and has hit 1RMs of 66kg, 69kg and 72kg. There's appears to be a little mental block in the Snatch but we'll get by that soon enough.

Mental Blocks

So, I'm going to speak specifically about Olympic Weightlifting here in terms of mental blocks. First off, they're no fun and while you may be getting stronger on everything else, they can effect one specific lift. A good work around I find is to create a complex or use a close variant and push that instead. If your block is in the classic Snatch, maybe a period of pushing a Pull + Touch & Go Snatch (or some other close variant that allows a high absolute load) where you'd usually perform the classic Snatch might be the answer. Movement literacy is also an answer and utilising (and maxing out) complexes that limit the load you can move at the start of your session before your main work can help too. Lastly, skipping the weight you usually miss at and going past it can work if it's a specific number, but thats not something I'd usually apply. There's no straight forward answer, but if this is you, there are a few ideas you could impliment.

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James had a great training cycle in the lead up to UKNS UK and Irelands Strongest Junior and hit PBs in a variety of lifts in April during the last 2 weeks lead up to it. I'll leave a list below because there's not one lift that has multiple PBs, it was just a great training cycle all around.

BTN Snatch Grip Push Press - 105kg x2
Snatch Grip Stiff Leg Deadlift - 165kg x3
Axle Push Press - 115kg x1 (Bodyweight PB)
Stones - 140kg x3
Axle C&J - 140.5kg x1 (World Record)
Circus DB - 64kg x3

A notable one though was his 140kg Axle Clean & Jerk which set a world record at the time of doing it and while it didn't take long for the record to be surpassed, the look on James face when he made the lift was priceless and lots of hard work came to fruition at that single point. Outside of the Axle, we've pin pointed Jame's static strength as his biggest weakness and thats what we'll be looking to bring up in his off season period.

Big Jo didn't set any records, but put in an all round fantastic performance taking 2nd place at UKNS UK & Irelands Strongest Junior which capped off a great training cycle. On the way to this Jo hit PBs in the Power Jerk of 120kg & 130kg x1 along with an Axle Push Press PB of 125kg and Axle FTOH PB of 120kg x1. He also hit Rep PBs on Atlas Stones of 140kg x7 in competition and 140kg x5 in 30 secs in training. In terms of assistance he hit 6RMs on the Good Morning of 160kg and Bent Over Row of 140kg signalling his posterior chain is strengthening and we're probably in a good place to push the Deadlift for a PB before we get on that Kratos Bar at Worlds.

The importance of tracking assistance

I think I posted about this in May too. Tracking and pushing your assistance is the low hanging fruit people rarely pick. I often get looked at when I say I know my 10, 8, 6, 5 & even 3RM Bent Over Row and I often look back and go ask...

'Do you not?'

Tracking things like Bent Over Rows and Good Mornings are an easy way to ensure different routes of progression outside of your main lifts, especially when the main lifts have stalled, they can also be the driver of progress in the main lifts when you're in that situation.

I don't necessarily buy in to all the structural balance and lifting ratios, they're a nice guide, but I feel like people take them as gospel that at some point they'll explode if they're not structurally balanced or in ratio and that in itself can become a self fulfilling prophecy.

Marie had a nice training cycle in the run up to a great Nixon Rowell Performance where she solidified her self as an U87 after around a year of dieting, but also had a crack at an all time Snatch PB in the process telling us that while she's 10kg lighter, she'sas strong as ever! Marie wen't 47kg, 50kg & 54kg (Miss) in the Snatch and 55kg, 59kg & 63kg in the C&J with some great looking lifts too. On the way to Nixon Rowell Marie hit PBs in the Low Hang Power Clean + Tall Clean Jerk of 49kg x1 and in the Clean of 50kg x3, 56kg x2 & Clean 58kg x2. I now think Marie is after a bit of a rest, personally I'd like to push towards that 100kg Squat thats so so close.

I've not been writing down many of Olivias PBs, mostly because she's just entered a new sport so everything is a PB right now. One of the notable ones however is her Log FTOH of 52.5kg x1. This PB signifies that not only is she able to control the biggest diameter log overhead, but we are also able to add weight to the one we have access to and load it, which opens up the progressions (and progress) available with this log.

Xena completed her 2nd competition basically a year after the 1st hitting a competition PB Snatch of 41kg and an all time C&J of 51kg taking 1st in the 87+ category. She also hit some nice PBs in May in the lead up which i'll leave listed below.

No Foot Power Snatch - 36kg x1
Snatch Grip Push Press - 45kg x2
Box Squat - 95kg x1
Low Block Snatch Deadlift - 85kg x1
Bent Over Row - 55kg x5

We've battled a bum knee for a while and chased to pain around with the help of Alex from Pro Health Physio and we're now getting on top of it. We've had to alter the way we train to accommodate it and often put focus on other areas while we allow it to settle and sometimes Squatting high to a box was the answer than allowed us to continue squatting, which as a weightlifter, is less than ideal. Despite that, Olympic Weightlifting is a head game for Xena and if we can break down those barriers, there's big progress to unlock, even as a Masters lifter.

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Little Jo finished her training cycle as strong as ever hitting all time 1RMs in the Squat of 70kg, Bench Press of 51kg, Deadlift of 82.5kg & Seated OHP of 33kg. She also took 77kg in the Deadlift for a triple on the way. Jos goal is to get strong and look great while doing it and at a low bodyweight hitting numbers like this, she's certainly doing that!

Powerbuilding

I hate that term... 'Powerbuilding', but it's a great buzzword for people who basically are saying I want to be strong and look good. The reality is, Jos training doesn't really look that much different to anybody else's training who prioritise essentially, the Squat, Bench & Deadlift. She maybe has a little more in the way of bodybuilding than most powerlifters, but thats mostly because she has a higher recovery capacity due to the reduced absolute loads she's handling from being a 50kg female rather than because it fits some named training modality. So yea, I don't know where I was going with that... Regardless of goal, coach the person rather than trying to coach the label maybe?

Wil finished his last training cycle strong with new 1RMs in the Deadlift of 180kg and 181.5kg (yes that is a very odd number and not a typo). He also hit a new 5RM in the Reverse Lunge of 123kg x5 and I believe this is what has helped drive his Squat 1RM up from 160kg to 175kg this training cycle.

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In Savage Strength School our focus has been on controlling bodyweight and recently we have found setups for Ella, Megatron, Penny & Georgia in the Pull-up and the Press-up that allow them to do multiple high quality reps per set allowing us to build strength in a safe way.

Kids and barbells

Firstly, I'm going to say that you should not be scare of barbells and free weights for kids, however, they are kids and they are still developing, both physically and psychologically. Their brains amd nervous system are still developing and their bodies growing. That sometimes makes it hard to load them with a barbell the way you would an adult as they physically can't access the strength levels needed to make physical changes through those modalities. That doesn't mean I don't use barbells in the sessions, it just means I use them sparingly and with a focus on technical proficiency and control utilising lots of reps often combined with pauses and eccentrics. Where I find the loading often happens in kids is with plyometrics and getting them to jump simple around (often hidden in games). In terms of loading, you can get up to 4 times their bodyweight going through their bodies during plyometrics which often just isn't possible using a barbell. Combine that with teaching them to control and master their own bodyweight and you're onto a winner when they are ready to make the barbell a real focus.

Our Kids sessions runs two nights per week out of Stag Fitness Strength Centre and it's focus is to introduce kids to lifting in a safe, supportive and educative environment.

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In our Weightlifting Club Jack is flying hitting PBs in the C&J of 113kg x2+1 & 115kg x1 along with a Push Press + Jerk 1RM of 105kg. This lead to a great performance at Nixon Rowell where he came 3rd in the U81 category hitting a competition and post lockdown PB in the Snatch of 93Kg and an all time PB in the C&J of 118kg. I would love for him to hit 95kg and 120kg at his next competition in July and then push on for that 220kg total.

Your attitude can be a virtue

Jack has the best attitude when it comes to training. He asks questions, looks to understand things himself and doesn't get frustrated when things don't go his way. He just adjusts or accepts the adjustment and moves on. Being perpetually frustrated can stall progress just like bad programming can. It's not always going to go your way and the quicker you accept that the faster you'll progress.

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In our Strongman Club Cori and George have been working hard, and both hitting PBs while starting preparation for competition. Cori hit some great new 1RMs in the Monster DB of 38kg followed by 45kg and George finally hit that 220kg Deadlift. Cori is currently prepping for Strong on the Tyne in October (so a while and probably 2 training cycles away) and George is prepping for the Units Strongest on the 24th August which quite happily, lands on the same day as Worlds so the two competitions we're prepping for in our Strongman Club and Online Strongman Team line up beautifully.

Our Strongman Club runs multiple nights a week out of Stag Fitness Strength Centre and has a history of taking people from the level of complete beginner to British Finalist.

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In our Online Weightlifting Team Karen has been in Hong Kong for the month, but that didn't stop her making progress and hitting PBs. Karen hit PBs in the Snatch + TAG Snatch of 46kg x1 and Snatch of 47kg x2, 50kg x1 & 51kg x1. She also increased her C&J with a 56kg x2+1 and new 1RM at 57kg and i'd love to see that 60kg C&J fall soon!

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Our Online Strongman Team has been going strong and we've just started a new training cycle on the trajectory to Worlds (and the Units Strongest) on the 24th of August... So it's a great time to join us!

George F recently moved over to our Online Strongman Team as it fit his home life better, I was sad to lose him in person, but pleased to keep hold of him as a British level strongman. At the end of the last training cycle George hit PBs in Log FTOH of 122.5kg and 125kg which are both comeback PBs and only 5kg off his all time PB. He also hit PBs in Sandbag over Yoke taking 150kg for a ride and in the Bent Over Row of 170kg x3.

Comeback PBs

So a comeback PB may seem like a cop out, but last year George hurt his back at UKNS Finals as well as becoming a new Dad weeks later. not only did his training change for a while, his life and priorities did, and in that it's important to acknowledge exactly where you're at in this moment. George wasn't as strong as he was back in July 2023, and to make progress we had to acknowledge that and adjust things to suit. Now you can either dwell on how strong you were, or take the wins where they are. No he's not as strong as his all time self, but he is stronger than he was when he came back. Take the wins where you can and frame them positively.

Despite a disappointing result at UKNS UK Finals where Jonny finished off the podium (passing out during an event rarely leads to desirable results) Jonny still did Jonny things hitting rep PBs in 3 of the 6 events and putting to bed the ghosts of his stone performance in the same competition last year taking 150kg x6 for a PB. He also took 310kg on the Deadlift in training to push his 1RM up another 7.5kg. The real thing that struck me about Jonnys performance was his mental strength. Sometimes things happen in competition that you have no control over and despite his hopes of a podium place being all but gone, he still continued to perform, was in the mix and didn’t complain, or feel sorry for himself. Thats the sign of a true competitor. I believe his response going into the final event was ‘ they win this round.’ which for me is perfect… He followed that statement by blitzing a PB and finishing high in the event.

To finish, Stephen hit a 110kg Axle FTOH at the end of our last training cycle increasing his 1RM!

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Right, thats about two and a half hours of writing and I need to get my shit together and go train... Battle for Mercia prep starts now and I have a date with some sandbags.

Hopefully you got some value out of this and as usual…

Until next time

Adam

Adam Johnston 4/23/24 Adam Johnston 4/23/24

The Art Of Being Consistent

I'm going to be honest, this past 4 to 6 weeks, my mind has been on anything but training. Life took over and prioritising that has been the main focus. However I have not missed a training session despite it.

Now this isn't me bragging about how great I am at multi tasking, managing my time and my ability to be consistent and making sure I get the sessions in anyway. This thought is leading to something else. And consistency is the driver, but not as you may think.

What has allowed me to continue being consistent through a stressful time in my life, a time that will most likely continue being stressful for some period isn't my ability to time manage, it's not my ability to multi task and it's certainly not my ability to be emotionally dead inside and plow through regardless.

It is my ability to be consistent and lean on the habits i've already created, but more specifically my ability to say no to the things that might destroy my consistency, rather than just 'being consistent'.

Thats just a little food for thought and there's more on that in this months email that will go out on the 1st May.

You can sign up for that here if you like: https://www.savagestrengthcoaching.co.uk/mailing-list-sign-up

But right now I'm going to talk less about me and more about the guys I coach and what they've been doing!

Lets start with Joe, the Joe that Marie sometimes mistakes for George F... There's a full back story to this but you'll have to join my team to get it. Anyway, Joe has been making big steps in the Wrapped Squat taking 230kg x5 in his first session in wraps and building that to 250kg x5 over the course of 3 session. The original goal was 240kg to 245kg and to take his best triple in sleeves for a set of 5 and we surpassed that. It'll be exciting to see where we go with this and how I develop as someone who can wrap a knee for squats.

New Skills

Before Joe, I'd never wrapped a knee, but as a coach you should always be willing to learn new skills and add strings to your bow. Joe is already a great squatter, squatting 265kg in sleeves. He's also a willing participant, not only in his own endeavour in wraps, but also in my development (and he's very patient when I get the wrap wrong from time to time). For me, it's important to always be looking to acquire new skills, whether you're a coach or an athlete and me and Joe are developing together on this and thats an exciting thing as a coach.

We have one PB for Taj this month in the C&J at 65kg for a new 1RM. Taj has struggled in the Snatch recently, but this confirms that we're still moving in the right direction. You don't hit a PB C&J if you're not getting stronger or better in some way, so while he may be struggling in the Snatch right now, we can rest assured that, if we continue to work hard, it will turn round. Weightlifting can be an odd and frustrating sport at times.

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We recently change the way we approach James training and it feels like it's working a treat with PBs in the Axle Split Jerk of 125kg, Deadlift of 220kg x2, BTN Snatch Grip Press of 95kg x5 and 100kg x3, Snatch Grip Stiff Leg Deadlift of 155kg x3, Snatch + TAG Snatch at 58kg x2, BTN Jerk of 110kg x3 (He would say 4, but I'm not giving it) and the all important Circus DB at 64kg x1 and then 64kg x2.

Changing the approach

Now, when I say we changed our approach, that doesn't mean I've completely changed and overhauled how I program, thats still me. It still has my style and most importantly, it works, that doesn't mean it's perfect for everyone though.

James needed a little more freedom to make some of his own decisions on load. Make it his choice to go up or to stay at the prescribed weights and making these changes isn't based on anything physiological, because my programming style and preferences certainly illicit a physiological response already, if they didn't this blog wouldn't exist.

To put it short, the altered approach just fits his personality better and If I can bend my programming to fit his personality better, thats inevitably more progress down the road as there's been research that shows that buy in to a trainign style or program can have more of an effect on progress than the minutiae of the set and rep schemes selected.

As I say, the changes I make to my style are specifically for James and when I write his program and i'll not go into the details because that might take a while, but in essence it's 5% here, an extra set there, volume matching a different rep scheme that works better for him and deciding where to give him more freedom... Nothing complex.

Thats the beauty of personalised training programs and giving a coach the time they need to work things out.

Big Jo has had a great training cycle so far and at the point of writing this, he's gunning for a new 1RM Axle Clean & Press in hopefully about 6 hours time. But thats not the only thing he's made progress on, he's hit a PB Good Morning at 150kg x8 and PB Farmers Walk at 130kg x30m (10m x3) in 26 seconds. He's also hit a new 1RM Monster DB at 72kg which fed into him hitting, like James, a 64kg Circus DB first for 1 Rep and then for a double.

Circus DB

The Circus DB is a big part of the training a lot of the Strongmen I coach have at the minute. It's in UKNS UK Finals for reps and I have 4 people competing, James and Jo are two of them. I'm not going to write an intricate technique guide on the thing, but here's some 3 key points for technique and a couple of assistance movements you can use.

Key Points:

Shift the hips so the centre of the Dumbbell is over your centre of mass
Move the elbow under the Dumbbell in the rack position
Stare that fucker down! Don't take your eyes off it once it's on the shoulder and in the rack.

Favourite Assistance:

BTN Snatch Grip Push Press - Builds leg drive in the dip
DB Windmill - Builds trunk strength, shoulder stability and confidence in the receive position
Brace Press - Builds raw, unilateral shoulder strength

Marie has had a stressful old time recently, but that hasn't stopped her making progress in preparation for two competitions in May. Marie has hit PBs in the Muscle snatch of 36kg, Low Hang Power Clean + Tall Clean Jerk at 47kg and then taking it up to 50kg shortly after, TAG Snatch at 46kg x2 (which is +4kg on where we started) and then taking it higher a couple of weeks later to 47kg x2, Clean + FS + Jerk at 58kg x1 beating her all time max for this which was 52kg, Muscle Snatch + Hang Muscle Snatch + Hang Snatch of 35kg. All this while losing weight and being 10kg lighter than when she started being coached!

Bodyweight and lifting

A quick one here and it's not what you think. It's important to understand what losing or gaining weight will do to your training. A couple of kilos here and there won't change things, but if like Marie you're embarking on longer term weightloss that amounts to more than a couple of kilos, it's important to keep things in perspective. One of the things I discussed with Marie earlier this week was that it's been a while since a PB in the classic Snatch, Clean & Jerk and Squat, but Marie being the type of person who has her head screwed on, pointed out herself that all of her all time PBs in those movements were done at a bodyweight that was 10kg heavier and that in training we're generally only a couple of kilos off those all time PBs in the Snatch and C&J. And while we've not hit that elusive 100kg Squat yet, we have added a kilo or two while losing weight.

The same goes for gaining weight, a conversation I recently had with Sam was that his rep performance isn't increasing in his Dips & Pullups and hovering around the 5 to 8 mark. I pointed out that we've been actively trying to gain weight and that he is heavier now. If rep performance in those movements is maintaining, that is the definition of getting stronger as he's shifting more weight per rep.

Progress comes in many forms, not just weight on the bar or extra reps and because of that, the details matter as it can define how you perceive things and then your attitude towards them.

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Little Jo has had an amazing month hitting All time PBs in the Deadlift of 73kg & 75kg, Bench Press of 46kg x3 & 49.5kg x1, Squat of 62kg x3 & Seated OHP of 31.5kg x1 & 32kg x1. Jo's done all this while losing around 6kg (over 10% of her bodyweight) in the process.

Jo is one of the few clients that I have that doesn't compete in a strength sport and her goal is to be jacked and strong. This makes her program really fun to write as there are no constraints in terms of movements that have to be performed in competition.

While we were disappointed not to take home all timePBs in the Squat and Bench, Liam P performed brilliantly at the ABPU Newcastle qualifier taking home 1st in the U100 Raw category and hitting a 7.5kg Deadlift PB at 240kg.

Lifting with injury

In the run up to this competition Liam had issues with both his bicep and hip which limited our progress in the Squat and Bench Press, and while we didn't take home any all time PBs, we were still within touching distance of them (within 5kg on the Squat and 2.5kg on the Bench) which is promising. But what is most promising is Liams mindset change towards having niggles, injuries and limitations.

Whether it was basketball or lifting, Liam throughout his athletic career hasn't had much luck when it comes to injury and that physical history can plague people on a psychological level too. When I first started coaching Liam all those years ago, the slightest niggle would become his sole focus, it would be a signal (that in his head) he was injured and often stop him lifting, but over the course of time we've managed to flick a switch and change the story. Yes, Liam still gets niggles (like us all) but it doesn't signal injury to him any more, which allows us effectively train around them while managing his level of discomfort.

Pain doesn't always injury, sometimes it's just something to manage.

Not much to say about Olivia right now except that the collar bone is healed and at the time of writing, she is on the first week of her Strongwoman journey and I think i'm as excited as she is. Not just because I've helped bring the sport to someone else, but quite selfishly to because it's a chance for me to see if I can navigate a womans journey in strongman as well as I can navigate the mens. Olivia started her journey by hitting a new 5RM in the Deadlift of 110kg.

Scott competed at the McGregor Games in April, his second ever strongman competition and first ever stone competition. It was a great learning experience for him and he'll be back.

Wil is flying! 3 full body sessions a week on limited time and he's came away with New 1RMs in the Squat of 165kg, 170kg and 175kg as well as in the Deadlift of 176.5kg, yes, I know thats a weird number. He's also hit new 5RMs in the Reverse lunge of 120kg which is huge as well as 220kg in the hip thrust.

Wil is genuinely the hardest worker in the room and sometimes the skill is in holding him back a little so he leaves something in the tank.Just like with James and the individualisations he gets, thats something that I do specific to Wil, not everyone needs holding back.

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Savage Strength School has been quiet with the easter holidays, but we're back in full swing and expect to see some great things in May!

Our Kids sessions runs two nights per week out of Stag Fitness Strength Centre and it's focus is to introduce kids to lifting in a safe, supportive and educative environment.

Want to join Savage Strength School?

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It's getting close to the Nixon Rowell Memorial Cup and Jack is flying on our weightlifting club program! He's hit 3RMs in the Low Hang Snatch at 80kg and Low Hang Clean at 100kg, 2RMs in the Snatch + TAG Snatch at 85kg & C&J (2+1) at 110kg and a 1RM in the Jerk off the blocks at 118kg. Everything is trending nicely in the right direction and he'll be ready for competition on the 26th of May!

Each movement feeds the next

If you know weightlifting, you'll know the similarities and the differences between a Low Hang position and a Touch and Go... It's around about an inch. And while the movements changed, they were similar enough that 3RMs fed into the 2RMs. The low hangs were great to build work capacity and positional strength, the Snatch + TAG Snatch was great for allowing us to go heavier while getting a similar stimulus and more exposure off the floor. It doesn't have to be rocket science, but your movement progressions have to be planned just like your rep, set and volume schemes.

There's no set way to do this, but a useful way I approach things is to ask,

What variation could I use to build strength in the main lift.
I then ask my self, how can I alter that variation to increase work capacity or a quality that feeds into the variation above.

In this case I ended up with:

Phase 1: Low Hang Snatch for tripless (Positional Strength & Work Capacity)

Phase 2: Snatch + TAG Snatch for doubles (More specific that in phase 1, but maintains the qualities trained while allowing higher loads).

Phase 3: Snatch for Singles (We'll look to maintain the qualities trained in phase 1 & 2 while contextualising them into a full Snatch)

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Our Strongman Club has been working hard, and the PBs will come at the end of this training cycle... In 10 days time from the time of writing, so i'll have more to report in May!

Our Strongman Club runs multiple nights a week out of Stag Fitness Strength Centre and has a history of taking people from the level of complete beginner to British Finalist.

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In our Online Weightlifting Team, Karen has had a great month hitting ne 1RMs in the Snatch at 49kg and Clean at 63kg. That 50kg Snatch isn't far away!

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Our Online Strongman Team is gearing up for UKNS UK Finals where Jonny is in real contention to take the crown of UKs Strongest U105 Natural Man. I'm pretty sure he's hit many PBs this training cycle and i'd love him to send them to me, but the one that I do have is in the Deadlift where he took 260kg x6. Jonny, if you're reading, send me those videos!

Oli is also gearing up for UKNS UK Finals and this time he's coming in without back issues! He also needs to be better at sending PBs across!

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Thats it, as usual i've typed for hours so i'll finish this with something short.

All of the PBs in this blog are in some way caused by consistency, but don't think about consistency as plowing through regardless of whats going on, that doesn't work long term. Reframe it and think of consistency as not doing the things that cause inconsistency.

Once you've done that, i'd like you to think of between 1 to 3 things that cause you to be inconsistent when inconsistency arises and how to limit them.

And if you indeed feel compelled to, put them in the comments below this blog.

Until next time

Adam

Adam Johnston 3/26/24 Adam Johnston 3/26/24

A Tri-Force of Contraindications

While it's been shown that injuries largely can't really be predicted, people hang their hat on that it's bad movement patterns largely causing injury.

However research has shown that a bigger predictor of injury when it comes to training is lack of sleep, stress and being under fed...

Now, if you play video games, in of Zelda terms, I'm basically a walking the Tri-force of injury risk. I'm currently very stressed, very under slept and i'm months into a big weight cut that has left me feeling very depleted and with the strength of a new born kitten.

It's no wonder some historical back issues have arisen in the past couple of weeks really, but the show must go on and I've been adapting my own training since to fit what I CAN achieve.

Sometimes thats just the way it goes and not every training cycle is a monster in terms of progression. But thats my current situation and my clients have had way more success than me in the past month, so lets take a look at what they've been up to.

Joe made some great progress in the movements we've targeted over the past training cycle taking the Log, one of his weak events, for a new max at 140kg and hitting PBs in the Squat of 240kg x3 and 265kg x1. Joe hasn't been competing recently, despite my nagging, however I still base his training cycles off the Natural Strongman competition season to give us a timeline to achieve things in.

Goals & timelines

It's great just being able to meander around training, taking as long as it needs for things to happen and the idea of giving yourself less time to achieve something may be daunting, but having a goal that is time restricted is often great for progress.

SMART goals are a common way to measure if a goal is a 'good' goal or not, and the last letter 'T' for time-bound is an important one. In Joes case, he is a Natural Strongman so using the main competitions within the Natural Strongman competition season (whether he is competing or not) to tick the time-bound box just seems logical.

Specific

Measurable

Achievable

Relevant

Time-bound

Some of those are more important than others, but if you're not ticking those boxes when setting your targets, you're probably going to struggle to get to where you want.

Paul, yes Paul, I know we have gone our separate ways, but there's a crossover in the last week between writing this and the end of the month, so he hit a final couple of PBs after I wrote the last blog before he left. The Squat is the big one taking 145kg x1 for a new 1RM and to perfect depth which was a great way to sign off. He also hit an RDL PB of 130kg x5.

Sam hit a PB i the Football Bar Shoulder Press of 67.5kg x1, more about that below.

The right movement

I'll start off with, if you do a strength sport, unfortunately you're going to have to perform the movements required to competition standard whether they fit you or not, however if you don't, you shouldn't feel bound by the Barbell.

Sam is a golfer and came to me to improve his strength as there's a correlation between how far you can hit the ball and how good a golfer you are. Historically Sam had numerous shoulder dislocations in the past and was always apprehensive about shoulder pressing. The Barbell always caused problems at lockout for Sam, but just because traditional tools cause issues, that doesn't mean we can't find a way.

Pressing heavy over head is valuable in terms of function and for me it was important we found a press that Sam could use to drive overhead strength. Enter the Football Bar!

We coupled the neutral grip that allowed Sam to press more comfortably with a seated position to make the movement more stable and in time we've been building his overhead strength to levels he's not been to before.

Magically Sam is now confident in his shoulder and can press good weight overhead!

In situations like Sams, it's rarely that you can't and it's about finding the implements that are both loadable and that allow you to get into good positions to drive strength.

Taj seems to have a natural aptitude in the Jerk, it's by far his best lift, even while owning the longest arms on earth. Taj hit 2 PBs in the Jerk off Blocks. One at 68kg and one at 70kg, which we'll call a training make.

Training makes

Taj is not like Sam, Taj is a weightlifter and as such must Snatch, Clean & Jerk on a barbell, this also means he has to be held to a certain standard when lifting.

Taj had a slight re-bend in his arms when he caught the 70kg Jerk. Not enough to discount it, but enough to question if it would pass in competition and it's often beneficial to make notes on things like that as it saves disappointment when competition comes round and you don't hit what you did in training.

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I forgot to chat about a couple of competitions last month so I have everyones UKNS performance to catch up on too, James' is the first. First off James has hit PBs in the C&J of 80kg and 90kg. A little long term side quest for James is to learn Olympic Weightlifting and apply it to his strongman and he's well on the way.

In January James competed in UKNS Englands Strongest Junior weighing in at around 112kg. He did great, put on a clinic on the Axle breaking out the Power Jerk for the first time in competition while also qualifying for UKNS UK Finals...

6 weeks later, James competed at BNSF Englands in the U90s category (His goal, not mine). That was no easy task and he was very depleted which lead to a disappointing performance, however there are silver linings.

In 18 months James has dropped from around 130 / 135kg down to around a bout 93 to 94kg walking round weight making him a much more health person, we've also hit Push Press and Deadlift PBs in that time which is a miracle given the weight-loss, but now it's time for James to pick a weight category and stick to it to allow us to make some real progress.

Managing a decline

When you're dealing with severe weight-loss to make weight for a competition, you're essentially managing a decline where progress is unlikely and the goal is to minimise any strength loss, it also makes quantifying progress difficult because inevitably you're probably going to lose some strength.

In my view, unless you're a high level athlete dropping weight to increase overall competitiveness, the best thing to do is to pick a weight category and stick to it and around it when out of competition.

It'll make training and competition performance more predictable while also allowing you to more effectively track progress. A 5kg increase in the deadlift at the same bodyweight is a great metric for progress. Your deadlift being up and down after a yo-yoing up and down in weight for different competitions isn't.

Big Jo also competed at UKNS Englands Strongest Junior in January taking 2nd place and booking his place in the UK Finals. Jo put in a stellar performance and while we still identified areas to improve on, Jo was ultimately beaten to first by 1 second on the frame hold, thats how close it was...Jo will be looking for redemption at UK Finals in May. Speaking of UK Finals, Jo took the first steps to dominating the Stone Over Yoke event taking 140kg for a set of 5 and a new 5RM.

Marie hit PBs now on just about everything except the Snatch & Clean and thats what we're turning our attention too now that the Yorkshire Open and Nixon Rowell is in our sights. In the meantime, Marie hit an all time PB in the Block Jerk at 66kg, the most she's ever put overhead while also hitting PBs in the Muscle Snatch of 33kg and 34kg. I wanted to increase Maries weightlifting frequency without increasing fatigue, which is why the muscle snatch is in her program now. It's limited in the load you can use so you can take it to a max basically weekly. It also promotes a vertical extension of the legs and keeping the bar close, two vital parts of weightlifting, while going relatively heavy, but without to much additional fatigue... Win, win, win.

Xena is still managing the knee but the good days seem to outweigh the bad days now which is a big positive. A Below the Knee Muscle Snatch double at 34kg and a BTN Snatch Grip Press 1RM at 30kg are the PBs Xena was blessed with this month. Both are movements I identified that were not knee dependant so we have been able to push them every session regardless of the state of the knee.

Little Jo, who is very different to Big Jo, has had a stormer of a month! hitting rep PBs in all of her targeted lifts! In the Bench Press Jo hit a 5RM of 41kg and a 3RM of 44kg. In the Deadlift she hit a 5RM of 68kg and a 4RM of 70kg. And in the Squat she has hit 5RMs of 53kg, 55kg and a 3RM of 57kg. Lovely work and all very positive in terms of hitting new 1RMs!

Liam P is prepping, like me for the ABPU Newcastle Qualifier in April and it's all looking very promising in terms of hitting some PBs. Liam has hit rep PBs in both the Bench Press and the Deadlift, taking 110kg x3 and 115kg x2 in the Bench Press and 220kg and 225kg x3 in the Deadlift. Liams max Bench and Deadlift are 122.5 and 232.5 respectively and we'll be looking to beat those on 6th April.

Wil has had a great month of training hitting rep maxes in the Bench Press of 85kg x3, Squat of 155kg and 162kg x3 and Deadlift of 165kg x5. Wil is on for some great new 1RMs and we do this with very reduced training sessions due to the time constraints of Wils job. How do we do this?

Training with time constraints

Now, i'll start by saying that everyone will look different based on their training preference or sport and their own specific challenges, but for Wil I built his personal program like this.

Wil used to train 4 times a week but currently only has time to train 3 days a week because of work, so that is constraint number 1 and my personal preference for programming 3 training sessions a week is full body sessions.

Constraint number 2 was that he only has around 75mins to train, not a lot of time for full body sessions, but doable.

So that was our starting point. 3 full body sessions per week that took no more than 75mins to complete.

So, how did I break it down?

In each full body session we'd be looking to Squat, Push & Pull some way, but performing compounds take time and a traditional 5x5 style program would probably take too long, so that was out. With 75mins we probably did have space in there for 1 compound per session though.

So I approached it the way I would usually select movements in a program after I've selected the main compound...

Main Compound
Assistance compound that builds the main compound
Isolation movement that builds the assistance compound

I did that for all 3 of Wils main compounds, those being the Squat, Bench & Deadlift and then I split them off and put one on each of his 3 days.

For example Day 1 became:

Main Compound - Squat

Assistance Compound for the Bench - Incline DB Press

Isolation Compound for the Deadlift - Nordic Curls

Quick bit of cardio

Then I rinsed and repeated for the other 2 days with the other movements and viola,It ticks the boxes while also providing great progress and gives us somewhere to go.

If the session was too long, those 3 movements would be giant set-ed with slightly reduced loads. If we found we had plenty of time left we could add some extra isolation movements in the form of a giant set for movement number 3. But it provided a start point.

Is it optimal? No, but sub optimal doesn't mean no progress and as a coach, you're always better off giving somebody something thats less than optimal, but very achievable rather than an unachievable gold standard.

And as you'll see in my monthly email this month, 80% or results will often come from around 20% of the work if you buy into Paretos law.

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I've not been tracking maxes in Savage Strength School as it largely doesn't matter for kids as long as they're moving well and enjoying it. The kids were introduced to and did perform some brilliant Power Jerks on Friday just gone though as part of a Pressing complex.

Tuesdays are Olympic Weightlifting and Fridays are Strength & Conditioning based.

Our Kids sessions runs two nights per week out of Stag Fitness Strength Centre and it's focus is to introduce kids to lifting in a safe, supportive and educative environment.

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Nixon Rowell prep is fully underway in our Olympic Weightlifting Club, everyone has basically hit new volume PBs in the Snatch, Clean & Jerk (5x5 @80% in those movements will do that) and we're now moving to some heavy lifts in the coming block of work!

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In our Strongman Club, Cori has been flying hitting new 1RMs in the Squat at 130kg, Log Press at 78kg, Deadlift at 175kg. I've also pushed the 15 year old on stones this month and he's taken 100kg x5 and 110kg x3 for new rep maxes (both to 51 inches).

George F competed at BNSF Englands Strongest Man on the 17th March and came 8th. George put in his usual stellar performance on the Deadlift and moving events but a zero Log let him down costing him about 8 points and a bump up to 3rd or 4th place. Many people zeroed that log, about half the field in fact, but a zero is a zero in terms of points and in strongman that can be disastrous in terms of placings. Silver linings though, George is back to full health following his back issues at UKNS Brits last year and now that he's settled into his new roll as a father too, we can push on.

Our Strongman Club runs multiple nights a week out of Stag Fitness Strength Centre and has a history of taking people from the level of complete beginner to British Finalist.

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In our Online Weightlifting Team, Karen has been flying hitting 3RMs in the Low Hang Snatch of 45kg and Low Hang C&J of 53kg x3+1 with both only being around 3 or 4 kg below her maxes off the floor. That strength work we put so much time into is now paying off!

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And finally, in our Online Strongman Team, Jonny has been flying in prep for UKNS UK Finals. Jonny has hit plenty of volume PBs on the Deadlift, but the most impressive was the 290kg double he took on the sly. He also smoked a 145kg double in the Axle Push Press, a number that is 5kg above his '1RM'.

Lastly we get to Oli, who I should have spoke about last month. In January Oli, like Jo and James, competed at UKNS Englands Strongest Man and qualified for UK Finals in May. He did all this with a back that he put out while sneezing in bed and that was less than healthy and very painful. He even took a win in the frame hold. Olis performance in that competition was inspiring, the grit he showed during each event and the smiles he cracked despite the pain he was in. What a competitor!

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Reet! Thats it, I'm onto 3 hours on this now and I'm done typing. Hopefully there's some value for you to take away from this outside blog of just the PBs i've written.

Until next time

Adam

Adam Johnston 2/27/24 Adam Johnston 2/27/24

Rent Is Due

It's currently 7:30am on Tuesday 27th of February as I start to write this blog and I'm currently very tired. In fact, I can't remember the last day I had off from training. I lift weights 4 times a week and play Basketball the other 3 thats on top of dieting down to 110kg, a weight I've not been since Sunday 15th March 2020 according to My Fitness Pal.

But J.J. Watt once said 'Success is not owned, it is rented and that rent is due everyday.' and thats the stance I'm taking. I'm just here paying my rent daily.

And thats exactly what the guys below have been doing, they've been paying their rent daily and because of that they've been making progress, so without further ado, I'll start with Paul.

I've coached Paul since the 1st September 2020, he's a long time client, but as life moves forward, it's unfortunately it's time to go our separate ways. Thats means since January our goal has been to finish strong... And strong Paul has finished. I'll leave this as a list, but Paul has hit PBs in just about everything, the highlight being the Deadlift which, from a technical level, we've worked so hard on, often to much frustration.

Front Squat - 110kg x2 (Matches 1RM)
Axle Push Press - 90kg x3
Bench - 120kg x3
Deadlift 180kg x3
Front Squat - 112kg x1
Deadlift - 185 x3
Front Squat - 115kg x1
Front Squat - 118kg x1
Axle Push Press - 95kg x1
Squat - 142.5kg x1
Push Press - 100kg x1
Deadlift - 205kg x1
Deadlift 210kg x1
Bench Press - 130kg x1
Front Squat - 111kg x2

I wish Paul the best of luck going forwards while he saves to buy a house and get away to Australia to see some family and who knows, in the future hopefully our paths will meet again.

We'll move on to Sam, who is in fact Paul’s friend and was introduced to me by Paul around 3 months ago. Maybe Sam was Paul’s parting gift to me... or maybe it was motivation for Paul because it certainly seems like they've been competing because Sam is also getting his PBs in list form 😂.

RDL - 110kg x8
Zombie Front Squat - 65kg x5
Deadlift (Hookgrip) - 135kg x3
Deadlift - 163kg x1
Deadlift 165kg x1
Squat - 113kg x1
Bench Press - 80kg x1
Deadlift - 167.5kg x1
Zombie Front Squat - 73kg x3
Squat - 120kg x1
Bench Press - 82.5kg x1
Deadlift - 170kg x1

Sam is a great Golfer who lifts because he wan't to be better at golf and struggled to buy into some of the 'sport specific' movements that other coaches had him do, and he's made great progress in his first 3 months with me. He's hit all time PBs in the Squat, Deadlift and Bench Press while we also discovered a way for him to finally press, pain free and with decent load after years of nagging shoulder issues.

My take on 'sport specific'

So, first off, when you lift because your sport is lifting, then you have to lift the way you would in competition. That’s your training and your specificity. That should go without saying.

But when you're lifting to enrich the sport that you do, thats different and while a lot of coaches get caught up in trying to replicate the movements of the sport in the gym (in the name of being specific), for the most part I feel like thats a fools errand and time wasted that could be used doing something more productive that will actually move the needle.

Nothing is as specific as the sport you play, that in itself makes everything in the gym general. If you get generally strong and play your sport often enough with intent, guess what… that extra strength or explosively will start to crossover.

Now, this whole piece lacks a load of nuance that is outside the scope of this blog. There are points of diminishing returns when it comes to levels of strength and that’s different for each sport. Muscles firing fast matters and I'm not poo pooing using more specific exercises to develop specific physical qualities, but don't miss the wood for the trees when it comes to getting strong for a sport.

Squat, Press, Hinge, Lunge, Pull, Rotate and Carry. Do some olympic lifts if you have the skill. Look to move the weight fast and do SOME supplemental work that you might call more specific if there's a definite hole you need to fill.

I could go on, but I'll stop there… you get the idea.

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Jenesis hit some nice PBs in the Front Squat of 57kg and 60kg. The goal for Jenesis recently has been to improve posture (she does A LOT of sitting at work) and we've used the Pause Front Squat to do that. As a by product, her Front Squat has gone up.

Marie is still making great progress with her overhead game and has hit a new 3RM on Push Press of 49kg, 2RMs on the Jerk of 61kg and 62kg and has also hit a Back Squat PB of 98kg. It's getting to about the time where we're going to look to put it all together.

Work your weaknesses or double down on your strengths?.. Do Both!

Working your weaknesses is a well known thing in lifting, bring up the weak link and you bring up the whole system.

Where people often fall short though is they only focus on the weakness and end up forgetting what actually makes them good at what they do, and as the saying goes, ‘use it or lose it’.

If you forget to work on your strengths in lieu of working on your weakness, the thing that makes you good can diminish and where does that leave you. In Marie’s case her Jerk was weak, but she had great leg strength in the Squat. We've continued working the Squat while bringing up the Jerk and now she's in a great place to put everything together.

I said this the other day, I can't remember who too...

'You can't train everything, but if you work on your weaknesses while also continuing to train your strengths you'll not be in a bad spot. The stuff in the middle will generally take care of itself.'

While there's the usual ups and downs of recovery, Xena’s knee is largely getting better. We're lowering the box on her box squats and the bad days are currently outweighed by the good! I know she's frustrated, but it's progress! Xena has hit 3 & 2RMs in The BTN Snatch Grip Press of 28kg and 29kg and in the Below the Knee Muscle Snatch of 32kg and 33kg.

The reason we're using those two movements is because they require no or limited knee bend so we can be consistent and push them regardless of the day Xenas knee is having while also treating some goals of improving overall upper body strength while improving how her ability to keep the bar close in the turnover and how she navigates the bar around the knee in the pull.

Little Jo has been flying recently maintaining a low bodyweight while also hitting PBs in just about everything. Bench Press is flying with 5RMs of 39kg x5 and 40kg x6 (she took the extra rep just because. The Squat is flying with 5RMs at 48.5kg and 51kg and the Deadlift is flying with 5RMs of 64kg and 66kg. Everything has clicked for Jo this training cycle and we're going to capitalise on it. Happy days!

Liam is prepping for his second Powerlifting competition and looking to build on the numbers he hit last time and honestly, I'm very optimistic! We've hit all time 5RMs in all the Powerlifting movements and to comp standard. On his way to a 475kg 5RM total Liam has hit a 160kg x5 Squat and then built on it and hit a 165kg x3 to match his 3RM. He's also hit 105kg x5 Pause Bench Press along with a 107.5kg x5 TAG Bench Press which we'll be looking to take Paused soon along with big 5RMs in the Deadlift of 205kg followed by 210kg a week later.

These numbers give us plenty reasons to be optimistic for Liam’s upcoming competition and estimate his competition 1RM total at 549kg. Liam has already qualified for the Powerlifting Games and will likely not qualify for Brits this year, but I'm exited to see what he does on the platform in five and a half weeks time and move the needle on his competition total.

The fallacy of estimated maxes

While I've used estimated 1RMs based off Liams 5RMs above to illustrate his progress, I'm always wary of using them in training or adjusting the maxes used for percentage work based on them.

Yes, they're great to get a general idea of what you could do, but they're not always accurate and the further away you get from a 1RM, the less accurate they are. I find I perpetually underperform based off my 5RMs and I have people who over perform based off them. Everyones slightly different.

I guess what I'm saying is, even if you've taken your 1RM for a double or a triple, if thats the most you've ever done, then use that number as your max for percentage work until you actually beat it. Undershooting for a couple of weeks is better than grinding yourself into the ground based on a number you've not hit yet.

On his way to Competing in his first Strongman competition, Scott hit PBs in the Push Press of 70kg x3 and Log Press of 70kg and 75kg x1.

West Coast’s Strongest was a learning curve for Scott, amongst a great experience were some disappointments, but thats the point of the early competitions, to learn and it's usually the disappointments that teach you the most. The next one is a Mcgregor stone competition in April and we'll be looking to put some of our learnings into that.

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The days that Savage Strength School runs are changing and our Monday session is moving to a Tuesday. That means the sessions will run on Tuesdays and Thursdays at 4pm, so if your children think it would be cool to get a little more athletic while learning to lift a barbell, booking them onto a session might be something you want to do.

Our Kids sessions runs two nights per week out of Stag Fitness Strength Centre and it's focus is to introduce kids to lifting in a safe, supportive and educative environment.

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In our Weightlifting Club it's goodbye to Jen too. Jen is another long term client who I've coached since October 2020. Again it's life circumstances that mean that Jen is going in a different direction and her fair well gift was a new 1RM Push Press at 55kg.

Saying goodbye and moving on

At first I found it odd that in the same month, my two longest term clients are saying farewell.

Both have been with me for around 3 and a half years and to say goodbye to both of them in the same month feels a little surreal. They've been mainstays of Savage Strength and in many many videos, but that’s life and sometimes the way it falls.

Saying goodbye on good terms is important to me, as a coach I will sometimes say things people don't want to hear, but ultimately I'm there to enrich their lives, so I'm pleased to be saying goodbye to Jen and Paul on good terms, with great some progress made, some things learned and with some great memories.

They're welcome back anytime so who knows, if I've done a good enough job they may come back when their circumstance allows.

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In the Strongman Club Cori hit some nice PBs taking the 110kg Stone for a ride to the 51in platform while hitting a rep PB of 9 reps at 152.5kg on the Deadlift. Not bad for a 15 year old.

George Forster is prepping for BNSF Englands Qualifier and hit a nice Beltless Deadlift PB of 280kg in the run up. Most of the events in BNSF are for reps so it was nice to get an opportunity to move the needle on something heavy.

The problem with maxes in Strongman

People put so much stock into maxes in strongman, and if you're just starting out getting stronger and moving the needle on those 1RMs is the way forward, but often once you're at a high level the events in up coming competitions may not be heavy enough to warrant training them for a max. This means you're often at the mercy of the competition and getting stronger may not benefit you as much as improving specific energy systems specific to the event so you often have to be patient and take your opportunities. I'll talk about this more when I get too Jonny but the general rule is, if the event is 80% or less of your max, you need to train the other aspects outside of just strength. If it is 82.5% of your max or high, then just getting stronger is probably the best route.

Our Strongman Club runs multiple nights a week out of Stag Fitness Strength Centre and has a history of taking people from the level of complete beginner to British Finalist.

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In our Online Weightlifting Team Karen has had a great month hitting PBs in the Front Squat of 60kg x3, 63kg x2 & 68kg x1 while also hitting PBs in the Snatch of 47kg followed by 48kg and finishing off with a new 1RM C&J of 56kg after making a breakthrough in the Jerk.

The right cue

First off I'll start with ‘a cue is nothing without the correct lesson attached to it’. But often there are multiple cues the same lesson can be attached too and it's about finding the wording or phrasing that resonates with the athlete.

For Karen that phrasing was 'heave and drop.'

A deficiency that Karen often deals with is an inactive upper body which contributes to a lot of lifts crashing on her. I feel like using 'heave' instead of 'drive' was the difference and got the idea of using the upper body earlier in the lift.

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Our Online Strongman Team are prepping for a few competitions including BNSF Scotlands on the 10th March, BNSF Englands on the 17th March as well as Englands Strongest U105 on the 7th of April. As such, that makes programming for a group program tricky... but I'm canny good and there's still plenty of PBs been had.

Couple Dean & Gillian got a pair of PBs between them with Dean taking a PB Front Squat of 150kg & Gillian taking a new 1RM Axle Clean and Press of 70kg.

Jonny has had a nice January and a great off season increasing his strict log to 125kg for a new 1RM, taking a 140kg Push Press for a triple and matching his 1RM in the process, The big one for Jonny was finally getting that 300kg Stiff Bar Deadlift ticked off, and in true Jonny fashion he did it by taking 302.5kg.

I told you I'd chat more about maxes and Strongman

Like I said, the 300kg has been along time coming for Jonny and something we've wanted to tick off for a while. We've known he's capable, we just needed the right time to go for it. Either in competition, or at a time when it wouldn't get in the way of any competition prep.

Jonny is a high level strongman who finished 3rd in the U105 category at last years worlds, with that comes higher prioritisation of training and taking personal goals often has to be timed right.

Mark is Prepping for BNSF Scotlands and we're looking for a god showing and more progress to build on his performance at UKNS Scotlands.

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Ernest Hemingway once said…

'There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.'

Until next time

Adam

Adam Johnston 1/23/24 Adam Johnston 1/23/24

Track it!

With doing the last one early because of Christmas, it’s been a little while since i’ve done one of these! That’s means there’s lots of PBs to get through and even some first competition results of the year so lets get straight to it.

In our one to ones, Paul has been flying high hitting PBs in the Bench Press of 127.5 x1 and 117.5 x3. He’s also hit 3RMs in the Deadlift at 175kg, Front Squat of 105kg and Squat of 130kg (although he’s going to repeat his Squat 3RM as I wasn’t there and I feel he had questionable depth.

Standards

Standards are a weird thing, if you compete then your standards should be competition standards, but if you don’t what are they? Sure you could just adhere to the competition standards, but then why? What if your training goals or body doesn’t fit to those standards and it’s more trouble than it’s worth trying to adhere to them?

This is a conversation I had with Paul earlier in the month. He will be repeating his 3RM Squat because I know he can hit an unquestionable depth, however he doesn’t compete so on his Deadlift we discussed maybe making his main variation a low block (Bar raised literally an inch) due to it improving the quality and the consistency of his deadlift and in particular his start position. We also discussed why it doesn’t matter if he both, doesn’t need to pause on the bench and why it doesn’t matter if his bum comes off the pad a little on max attempts.

He’s gen pop who follows a predominantly powerlifting style split to get strong, but he’s not a powerlifter, so why do Powerlifting rules apply? I’d be interested to hear others thoughts on this.

Sam has been flying high and most things at the minute are PBs which is obviously a nice place to be. He’s hit PBs in the Deadlift of 145kg x5, 155kg x3 & 160kg x2 along with PBs in the Zombie Front Squat and Squat of 60kg x5 and 105kg x3. His Bench Press is flying hitting a new 1RM of 77.5kg and he also hit a new 8RM on RDLs of 105kg.

How do I know his Bench Press is flying? The you take a weight you’ve never done before for a whirl and are disappointed you didn’t get 2 or 3 through losing your line rather than a strength issue, you know you’re flying.

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Our hybrid athletes have had a great month and i’m going to start with James who hit a wealth of PBs, especially overhead, in the run up to UKNS. James hit Axle Push Press PBs of 112.5kg x3, 115kg x3 & 120kg x1. He also hit Axle FTOH PBs of 117.5kg x1 and 125kg x1. James lower body strength is also flying hitting a 170kg Front Squat and a Deadlift PB thats been 4 years coming at 240kg x1 and 220kg x3 online the way to that too. Finally in James weightlifting endeavours he hit PBs in the Snatch of 62kg x2 & Jerk of 105kg x2.

The Difference

Something I do with all my guys is keep an absolute load of PBs, basically for everything, whether it’s a bent over row, a side bend or a deadlift, you’ll have a max, not always a 1RM, but you will have maxes.

The reason I bring this up is that James max Axle Push Press is about 7.5kg lower than on a barbell and his Axle FTOH with a Jerk is around 12.5kg higher than his Axle FTOH with a Push Press. So what does this mean?

Different bars react differently due to the properties they possess and it means that if we weren’t to differentiate between the bars or the style in which you perform Axle FTOH, we could end up working at the wrong rep ranges and intensities causing problems within the training cycle.

Big Jo has had a nice training cycle since Christmas and has hit some nice PBs in the Good Morning at 150kg x6 and 160kg x5, and the Deadlift finally busting past that 260kg x1 and then taking his max higher to 270kg. He also matched his Push Press PB of 120kg putting him in a good place for UKNS Junior on the 28th January.

After Maries last competition it was apparent we needed to work on her Jerk… Well, I’m just going to give you a list of those PBs

Jerk - 52kg x4
Jerk - 53kg x4
Jerk - 54kg x3
Jerk - 54kg x4
Jerk - 55kg x4
Jerk - 56kg x3
Jerk - 57kg x3
Jerk - 58kg x3
Jerk - 58kg x4
Jerk - 60kg x2
Jerk - 61kg x2

I guess you cold say the plan worked well! Within the same training cycle she has hit Block Snatch & Block C&J PBs of 47kg x3 and 56kg x1+3 along with a Push Press PB of 47kg x4 and a new 3RM Squat of 90kg. Over the next couple of weeks we’ll be looking to take that 100kg Squat then we’ll start to link together this new strength in the Jerk with her Cleans.

Liam is hitting PBs left right and centre in Prep for his second Powerlifting meet, however, they are all weights he’s done before, just not at those volumes. People talk about volume PBs alot, but for some reason they rarely track them. Liam hitting 6x6 at 180kg in the Deadlift is big because it sets a new baseline, a new minimum if you will in terms of what is regarded as a training weight.

Minimums

Everyone focusses on maximums, even in this blog I focus on the maximums and stopped off to talk about why you should track them, but the minimums are important also. Maxes are fleeting, your strength can fluctuate by up to 10% a day and to hit a true max you have to prep and ramp up your nervous system. The minimums are what i’d class as an everyday training weight. It’s something that’s repeatable and it’s a weight that will cause adaptation.

The further you get out from your max, the more repeatable it is, if your repeatable weights are trending up, thats a signal good things are happening, even if the 1RMs don’t say it yet.

Olivia hasn’t hit any PBs this month, but I do want to give her a mention. Olivia had her collarbone broken in a rugby match due to a high tackle in early January, her arm is currently in a sling so she is limited in what she can do. After the game it took her 4 days to get a diagnosis from the hospital and then back into the gym after a couple of conversations with me.

Does her training look different? Ofcourse. It’s currently very dumbbell and machine heavy. Resting stuff on her back or front is a no go, she only has use of 1 arm and anything thats impact based or a fall hazard like sprinting or jumping is out die to her ability to catch herself being diminished.

In terms of lower body, we can train both sides, but in terms of upper body we can only train one side, will that make her imbalanced? Short term no, and with any luck we’ll get a cross education effect to help retain strength and size on the immobilised side.

Anyway, I just thought that that was worth mentioning, both because it’s interesting and because Olivia is showing the mindset of a champion.

Scott is enjoying his first competition prep and has hit PBs in Axle CTOH of 65kg x1+5 and 70kg x1+2 along with a new 1RM Squat of 132.5kg while also ticking a stone off his list and putting the 100kg stone over a 48in yoke.

Competition Prep

Something Scott mentioned was how much focus he had for his training with a competition on the horizon. I always feel competition brings the best out of people and their training. It creates crystal clear unwavering goals and that is priceless. If you’re meandering around training not really getting anywhere i’d urge you to enter a competition. Mentally it’s probably the hardest time for you to enter a competition, but it’s likely the best thing to kickstart your training.

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In the Jen has had a nice month in the Weightlifting Club hitting PBs in the Push Press of 52kg x3, Hang Clean of 60kg x1 and Jerk Grip Strict Press of 40kg. We have a week left of this strength cycle (it’s been a long one) and then we turn our focus to the Nixon Rowell Memorial Cup in May and look to start piecing together the new strength levels with the Competition lifts.

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SM Club

In our Strongman Club Cori had a really nice January hitting a Front Squat PB of 80kg x3, Axle FTOH PB of 80kg x1 and coming 4th in the Teen League Qualifier to put himself into the Finals later in the year.

Moving Events

The Teen league qualifier was Coris first experience of Strongman competition and it was a ride, from having a rep disallowed on the Axle for not waiting for the down signal, to taking his max deadlift for a set of 6. It had everything and was a great learning experience, but rep events are just that, rep events and they’re often strength based and you’re only as strong as you are. Moving events are where you can make up or lose points. It’s where the details really matter and I think that dawned on Cori on the day where seconds separated 1st and 5th place in the sandbag load and the power stairs.

Cori had a near perfect run on the power stairs to take the win in that even, but a fumble on the first bag of the sandbag load cost him about a second and dropped him down the placings in that event.

It was all a great learning experience for him though which at 15 year old, is what it’s about.

George F Has hit 1RMs in his Double Overhand Deadlift of 220kg and Beltless Deadlift at 275kg. George is now starting his prep for BNSF Englands and the focus will now be fully in that going forward.

Our Strongman Club runs multiple nights a week out of Stag Fitness Strength Centre and has a history of taking people from the level of complete beginner to British Finalist.

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In our Online Weightlifting Team Karen has had a nice month hitting a Push Press PB of 50kg as well as PBs in the Snatch of 45kg and what I would call a training make of 46kg.

Standards… Again

This is why I talk about standards, Karen is a Weightlifterand while she has no plans to compete, because of that I have to hold her to the standard of Weightlifting. The 46kg Snatch crashed on her causing a slight arm bend and what would be classed as a press out in competition. Was it good enough to be classed as a make in training? Yes. Would it have passed in competition? Probably not. We’ll work off 46kg as a max going forward because the error was minor, but with Karen being a weightlifter we do have to stick to competition standards when lifting and differentiate what would and wouldn’t be a make in competition.

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Jonny has had a nice time post Christmas hitting many PBs overhead. He’s taken Push Press PBs at 127.5kg x5 & 140kg x3, a Strict Log pb at 120kg x1, and PBs in Axle of 130kg x1+2 and 140kg x1. He also hit a Deadlift PB of 290kg x2 and will be taking an attempt at that long time coming 300kg on a stiff bar. By virtue of finishing on the podium last year, Jonny has already qualified for UKNS Worlds and as such has no competitions in the pipeline (just yet). This has allowed him to train freely with no time constraints and really focus on what he needs to do to fill gaps in his game.

Mark has rounded out his prep for UKNS Scotlands with 1RMs in the Front Squat of 140kg and Axle Push Press of 117kg. Marks goal is to take all the higher weights at the Scottish Qualifier for 1 or 2 reps which will all be PBs.

Oli has ended his prep for UKNS Englands strongly and I think we’ll see a strong performance in the U105 category from him in only his second ever Strongman competition. Talk about a baptism of fire.

We’l round this out with Stephen who finished his training cycle with a 15kg Deadlift PB of 230kg.

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Right, I’m out, I started writing this on my couch and i’ve finished writing it on the Jerk Blocks at the gym eating my lunch and now I’m off to coach Paul to hopefully some new 3RMs in the Front Squat and Axle Push Press.

I hope I’ve shown you value in tracking more than just your 1RMs.

Until next time

Adam

Adam Johnston 12/19/23 Adam Johnston 12/19/23

Tekkers... Fuck I hate that term!

We’re barely half way through the month and I’m writing this way earlier than I usually do, but like a lot of other people, I have three kids and my intention over christmas is to fully unwind and decompress, so this is where we’re at. Still though, despite it being a short month interns of this blog, there are still plenty of PBs and plenty of learnings from other peoples journeys to be had. So, without too much more rambling, lets get started.

One to one athlete Joe has had a really nice mont making progress in all areas static strength and has hit rep PBs in the Deadlift of 240kg x5, 245kg x3 and 250kg x3, in the Front Squat of 175kg x4 and 180kg x3 and in the Axle Press of 130kg x1+4 & 135kf x1+3. Going forward this week we’ll be looking to hit 255kg x3 in the Deadlift, 185kg x3 in the Front Squat and 140kg x1+3 in Axle CTOH.

Not all PBs need to be measured in kilos and Paul’s been making some nice consistency gains in the Deadlift. Paul struggles with his positional awareness in the Deadlift, but we’ve been writing those issues with a lot of mindful practice and while he’s not perfect, he is becoming more consistent.

Mindful Practice

You should always practice your training mindfully and prioritise movement patterns first and foremost.

That also comes down to your understanding of the movement too. If you have employed a coach, while they can poke you, prod you and guide you into correct positions, you still have to be responsible for your own learning and retain the information as in one ear and out the other once the sessions finished will usually lead to slow or no progress when it comes to movement patterns. You need to understand what correct position feels like so you can identify it and impliment it without the coach being there.

This is something Paul has learned recently. A coach can tell you what to do in hopefully more than one way to find what resonates, but once you find that, YOU have to then endeavour to understand how that feels and how to find that feeling again.

Coaches can coach, but we can’t feel what you’re feeling and we can’t do it for you.

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I currently only have 13:30 on Tuesdays and Thursdays left!

Hybrid Athlete James has been making progress in his Weightlifting, which will improve his overhead game in Strongman down the line. He hit PBs in the Split Jerk of 90kg x3 & 100kg x3 as well as PBs in the Snatch of 58kg x3 and 60kg x2. James also hit a new 5RMs in the Deadlift of 210kg and 215kg in subsequent weeks. James has been working hard on his Deadlift to bring it up to standard ready for UKNS Qualifiers in January.

The Split Jerk & Strongman

While learning the Clean or a Power Snatch can benefit Strongman, the Split Jerk is what I would say is the most beneficial movement a Strongman can take from Weightlifting. There’s always an overhead event in competition and once you’ve mastered it with a barbell, it can be applied in many different ways for different implements. However, while it is beneficial, it will only be truly beneficial if you learn it correctly.

The reason I say that is, I often see Strongmen posting about ‘learning’ or ‘trying’ a Split Jerk with not a coach or learning progression in sight. These are the same strongmen that would agree that you have to progress the squat through the proper progression patterns and not just throw a newly straight in under a barbell.

I also had a coach ask me if I would be able to teach one of his clients to split jerk 6 weeks out from competition… I said ‘probably but it would be a detriment to every other thing he has to train as I’d need him twice a week in a session that focusses on that movement pattern.’ Needless to say, he didn’t go for the idea. I also said a better option would be to start some learning but without the expectation of being able to use it in the competition.

I think the problem with this mentality and the Split Jerk in strongman is that most strongmen are pretty adept at putting stuff over head and on the face of it, it looks easy. Drive the bar up then split the legs to get under it, but the Split Jerk in my opinion is the hardest movement in Weightlifting and for most people has the biggest learning curve…

So don’t rush your learning of it and learn it properly from a coach, not only will good technique get you a higher return in terms of kilos compared to your push press, it’ll also keep you away from injury as groin and knee problems are usually around the corner if you split frequently with bad technique.

Big Jo hit a new 4 RM Deadlift at 240kg… It was meant to be a 5RM and the 5th was there for his body, but he didn’t wear straps like told him to after he failed the same way for a set of 5 the week before at 230kg… He probably didn’t wear straps to try and prove some sort of point, but he probably should have listened to me.

Marie has Jerked 64 or 65kg so none of these PBs are a surprise and just more of a by product of me giving her higher rep ranges from the blocks for the first time as it’s all just percentage work based off her max, but she hit PBs in the Jerk of 48kg x5 and 52kg x3.

Xena would tell you she’s had a bad training cycle but with the PBs this week, she’s PB’d everything except the Clean and the Jerk this training cycle. She hit a Push Press 2RM of 44kg, Front Squat PB of 73kg and Back Squat PB of 94kg.

The Correct Technique

Xena did get wrong for taking that 2RM Push Press as it wasn’t in the plan and by her own admission, the second rep wasn’t all that great, which for someone who struggles on a technical level rather than with strength in the Jerk, isn’t what we’re after as it’s likely to increase the technical issues we’re trying to overcome. As such, I’ve taken away her autonomy privileges in terms of selecting load if it feels too easy.

When it comes to technical issues, more strength isn’t always the answer and while it’s nice to be able to take the PB if it’s there (even if it wasn’t planned) you have to ask yourself what the intent of the movement is and if the intent and implementation of that intent is still there if you take that PB.

Online client Liam had a big month, a first Powerlifting competition, lots of PBs leading up to it, but new 1RMs in he Squat at 180kg, Bench Press at 120kg and Deadlift at 232.5kg and a spot at the Powerlifting Games (I think thats what it’s called) in October 2024.

The Benefits of Competition

It’s no fluke that Liam has had his best training cycle to date. Previously we have just taken whats there with no time limit on training cycle length if there’s still progress to be had. However, after we set some tough but achievable goals, the competition put a time constraint on Liam for the first time which got him laser focussed on them, and intensity most people can’t replicate with a normal training cycle.

Olivia is mid Rugby season, so as I have said to her, the goal is to maintain as much strength as possible while having her 90 to 95% ready each week for every game. Still, when things fell good and the opportunity presents it'self at the right time we’ll take a PB. Olivias week shuffled from the usual which meant her training had to shuffle, then things felt good on the day and weren’t going to infringe on her game so we took it. 67kg for a new Push Press 1RM.

After a tough start to life being coached due to some awful night shifts, Scott is starting to make nice progress and surpass old numbers from before we started working together. Scott hit new rep maxes in the Deadlift of 155kg x4 and 165kg x3 with the 165kg x3 along with new 5RMs i the Push Press of 57.5kg and 60kg and in the Zombie Front Squat of 65kg. Scotts max Deadlift is 170kg and we’ll be looking to take that for a double soon. While we’re pushing harder on the Deadlift, the Zombie Front Squats and Push Press are a slowly, slowly catchy monkey situation as he had limited experience in either and we’re looking to just add a little load each week while going through the correct progressions and maintaining the good stuff and modifying the not so good stuff.

Want to join our team of online clients? Click the link below to book a consultation.

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I have around 2 spots left for online coaching and then that side of the business is at capacity.

An Interlude…

So, I did have all of this wrote, but for whatever reason it didn’t save properly and only saved to here. I’ve basically lost 90 minutes worth of work and some really good information, so if there’s a down turn in quality from this point you know why… Resuming.

The Weightlifting Club has just finished a very hard Back Squat cycle, but PBs were had!

Wor very own Superman, Jack finished the Squat cycle by taking his Max for a double, so there’s a new max there when we want it. He also hit a new 5RM in the Push Press of 90kg. I would have preferred Jack to of taken a new 1RM in the Squat father than matching his 1RM with a double, but he did that session alone so I wasn’t there to instruct him.

Jen had success in the Back Squat too adding 3kg to her max and taking it to 110kg. She also hit a new Front Squat PB of 85kg. This was unplanned and done in a crossfit class that she did on her own, but strength is strength and it obviously translates. Unfortunately for her this means that her numbers are now increased as we move into another Squat cycle thats this time Front Squat focussed

Extra Sessions

I don’t mind extra sessions, but if you’re going to do them you have to both, make sure they fit in with what your current goals are and make sure they don’t hinder your recovery capacity. It’s no good having an extra long distance running session to get some cardio in if the goal is to increase squatting strength and instead you’d probably be better served if the extra session was something closer to a short sharp hit session to get the cardio in. Activities that have an opposing goal to your main focus won’t work well if you’re just looking for an extra session. Hopefully that makes sense.

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We’ve just finished our offseason training cycle and base phase in the Strongman Club and there we’re a few PBs in the movements we’d identified as issues from last season.

Cori hit a new 10m Yoke PB of 240kg with ‘no drops’, which is a 40kg increase on last time. Cori will now be setting his sights on preparing for his first competition in January.

George C also hit a Yoke PB of the same distance and stipulation at 300kg along with a new 5RMs in the Deadlift of 192.5kg & in the Push Press of 85kg.

Moving Events

When it comes to moving events I rarely program them without stipulation and will almost always program them with either a time stipulation or a no drops stipulation depending on what the goal of the movement is or what the competition requires. I also believe variety is key to prevent burying yourself weekly, which is easy to do with farmers walks or yoke.

One of my two go to options are an A/B split for sub maximal moving events where we rotate between two relevant distances (one being competition distance) with the relevant time constraints in place.

My other go to is for maximal moving events where it’s essentially the A/B split above but with a final week of a shorter distance with the stipulation of ‘no drops.’

All of the weights are dictated by the speed of the set and i’ll usually give the instruction of ‘ascend to a top weight within the stipulation.’

I feel these tactics give valuable structure in what can be quite a set of movements that are easy to dig yourself into a hole with.

George F hit a nice PB double overhand PB of 210kg x3. I’ve given george the green light to max this out on a day when it feels good on his way up to his working sets of Deadlifts.

Double Overhand Deadlifts

Grip is important as a Strongman and these are a great way to increase it with very little down side. Just pop them in as part of your Deadlift warm up starting 5x5 at 50% and increase weight each week. When they start hindering your main sets, switch to 3x5 at 50to60% followed by 2x3 at 60to70% and build from there again. After a few weeks of that, once your loads in your main deadlift sets are heavy enough (+85%), look to max out your double overhand deadlift on the way up to your working sets.

Our Strongman Club runs multiple nights a week out of Stag Fitness Strength Centre and has a history of taking people from the level of complete beginner to British Finalist.

Want to Join our Strongman Club?

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The Online Weightlifting Team has been following the same Squat program as our physical Weightlifting Club to great success.

Karen hit a PB Squat of 82.5kg and on the way took her max Back Squat of 76kg for a double. Thats 12.5kg added to Karens Squat since starting with our Online Team back in September. Up next for Karen and the Team is a transition to higher frequency Front Squats and hopefully being able to translate that Back Squat strength into Front Squat strength and a bigger Clean.

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The Online Strongman Team, like our Strongman Club has ended an offseason phase and have hit a couple of new 5RMs which will set us up nicely for UKNS Qualifiers.

Current 3rd Worlds Strongest U105 natty Jonny, hit a new 5RM in the Push Press of 122.5kg as well as a PB 10m Yoke with no drops (I cannot for the life of me remember the weight). He also hit a new 4RM on the Deadlift 270kg in our last week of 5s. Jonnys already qualified for UKNS Worlds next year so we’re firmly in a phase of looking to make him stronger and build skills rather than looking to prep for comp.

And to finish, Mark hit a new 4RM in the Push Press of 105kg.

5RMs

Like many great coaches such as Andy Bolton, Mark Rippetoe and Glen Pendlay, I find building 5RMs valuable (especially for strongmen) on static movements like Squats, Push Press and Deadlift, usually with a full block or two dedicated to it. However, in the last week of a block I have no issue if the 5RM attempt at the end of the block ends up being a set of 4 and we fall short of the 5 reps we’re after.

This is what happened to Jonny on his 270kg Deadlift and Mark on the 105kg Push Press.

The reason I don’t mind a miss on the 5th rep is that it means we went hard, pushed and didn’t undershoot. The likelihood is that we’d be moving to 3RMs next anyway so we’d still be set up well to succeed in that block if it ends up being a 4RM or heavy 4.

Just make sure it’s a set of 4 or 5 and not a set of 3 because a set of 3 means you’ve been a dick.

The majority of your strength training should leave something in the tank, but there are times to push and possibly fail.

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Thats it, I’ve essentially wrote 1.5 blogs, so I’ve got no more to say except I’ve learned from the issue and adjusted my process’ to guard against it happening again…

Exactly what you should be doing in your training and in life when problems arise. Fool me once and all that.

Oh, and you may be wondering about the name of this months blog… It’s because at the start, before I lost half of what I’d originally written I noticed I’d talked alot about technique and it’s importance…

Yes, Technique, not fucking ‘Tekkers.’

Enjoy your Christmas & New Year and i’ll see you on the other side. Until next time

Adam

Adam Johnston 11/28/23 Adam Johnston 11/28/23

The Yorkshire Open, Ladytime & Training Through Competition

I feel like looking at the list of PBs this blogs going to be shorter than usual, but thats the natural way of things. You get peaks and troughs and right now, alot of my guys are in their off season or the early phases of their training cycles ready to get back to competition after Christmas. There have been a couple of competitions in November though and one coming up in early December which will be the final one of the year. So without further ado, lets get at it.

Joes been working hard in the dark and is starting to get to the point where rep PBs are starting to happen, the first one of this training cycle is a 170kg Front Squat for 5.

Pitstop 1: While the Front Squat is a strength of Joes, it would be silly to neglect it as I find it directly correlates with Push Press strength. If your Push Press and Front Squat technique are good, it’s likely an increase in the Front Squat will lead to increases in the Push Press

Taj is in the early phases of a training cycle too and unfortunately for Taj, his general strength levels far outweigh weightlifting strength levels and has been given 5s and 4s in the Snatch and the Jerk, sorry mate. Those aren’t the PBs I’m going to write about though. Taj hit a PB Block Clean of 62kg x3. The reason the Block Clean is in his program is to try to help increase his rate of force development while also simplifying the Clean so we can build confidence with bigger numbers.

Jack has a wild job with lots of travel and struggled with consistency for a good while, not any more though and things are starting to come to fruition. Jack nailed a 100kg Push Press for a new 3RM for his consistency.

Pitstop 2: This may seem obvious, but as a coach, I can write the program, modify technique, give a focus and advise on lifestyle choices… But I can’t do the work and if I could I’d be a ver rich man. Along with effort, consistency is the thing I strive for most from people. Thats where the magic really happens.

Marie had a good end to her training cycle with PBs i the Snach at 45kg x3, Block Jerk at 59kg x2 & C&J of 50kg for 1+3 which is a bit of convoluted PB but is actually a 3RM Jerk. It’s unfortunate we didn’t hit any 1RMs but it just wasn’t to be at the Yorkshire Open where we ended our training cycle. Marie finished on a 53kg Snatch and a 59KG C&J which isn’t far from her top numbers but we had things working against us.

A Double Header: Part 1… ‘Ladytime’: I’ll not talk about it too much because (as a man) all of my experience is anecdotal, but ‘lady time’ as Marie calls it can hit women in different ways, in Marie’s case it manifests itself as joint pain due to connective tissue laxity, which obviously isn’t great for lifting maximal weight. I don’t subscribe to the idea that every woman needs their periodisation written around their period as some women don’t seem to be effected, but I do subscribe to the idea that it’s variable and some women will need more changes than others when it hits.

A Double Header: Part 2… Weight classes and performance: On top of that, we’ve essentially been managing a decline since January, which is what training through any type of weight loss is. With weightlifting being a weight category sport, it’s often about identifying which weight category will be best for you to be competitive in once you’re past the just go lift beginner stage. Usually how it goes is:

Going up a weight class = Performance will go up and your competitiveness within your class will go down
Dropping into a lower weight class = Performance will usually go down, but your competitiveness within your class will increase.

Marie has lost an amazing 8kg since January. 👏🏻

Things are starting to come together for Xena and she hit a new 1RM Snatch at 42kg and 2RM Push Press at 43kg… Now we just need to put the C&J together and complete the training cycle before Christmas.

Little Jo had a nice finish to her training cycle with a trio of Deadlift PBs across 3 or 4 weeks hitting PBs at 70kg, 72.5kg & 75kg. She also put the cherry on the training cycle with another Strict OHP PB adding to the Squat and Bench PBs we hit earlier in the training cycle.

Liam P has had a great training cycle and I think the upcoming competition has brought out the best of him… Here’s a list!

Squat - 160kg x3
Squat - 165kg x3
Pause Bench Press - 105kg x4
Pause Bench Press - 107.5kg x2
Pause Bench Press - 107.5kg x3
Pause Bench Press - 110kg x1
Deadlift (Strapless) - 210kg x4
Deadlift (Strapless) -220kg x2
Deadlift (Stiff Bar) - 222.5kg x1 (All Time PB)
Deadlift (DL Bar) - 225kg x1

It’s touch and go on the squat despite a great training cycle due to an adductor issue, but we’re well on the way to achieving our goals of matching his gym PBs in the Squat & Bench to competition standards with commands and smoking his Deadlift PB.

Competition: I often find the best training cycles are the ones that apply a little pressure to the athlete and entering a competition is one way to do that. It provides an extra focus, a timeframe and an immovable goal. Something you can’t replicate just by going through a normal training cycle with no competition at the end.

Scott is starting to hit rep PBs on his first training cycle and a new 5RM in the Squat is the first of many I suspect. Scott has his sights on doing his first Strongman competition around April next year.

Jack Is in the middle of a Squat cycle and has hit a new 10RM at 128kg, but that didn’t stop him competing at the Yorkshire Open where hit 89kg in the Snatch and 110kg in the C&J. These aren’t his best numbers, but we knew we’d be training through the competition and that he’d be lifting on tired legs and it’s all vital competition experience. He’s also hit a new 2RM Below the Knee Block Clean of 110kg x2.

Pitstop 3: Training through a smaller competition is a great way to gain competition experience. With Weightlifting only having 2 lifts, it lends it’s self to it a little more than strongman does, but in either sport, as long as you have realistic expectations and goals, it’s a great way to gain competition experience. In weightlifting I don’t mind it being an extra day of training or as the heavy session. In strongman, i’d usually replace the event session with the competition that week.

Being in the same club, Jen is on the same Squat program as Jack and has hit a new 6RM in the Squat of 90kg. She also hit a PB Power Clean of 60kg!

The strongmen are currently preparing for UKNS Englands at the end of January so I didn’t expect any PBs this month and i’ll likely have more to write about in December & January, still though George F hit a new rep max in the Double Overhand Deadlift at 180kg x6. Grip gains in strongman are important and with a Max time frame hold the increased capacity in his grip its welcome.

A Training Hack: Obviously I program general warm ups, but I often program the warm ups sets of my athletes first main movement of the day. It’s an opportunity for me to make sure they’re doing the right amount on the way up to their main sets while also being an opportunity to give them a variation or focus through the warm up sets to fix technical deficiencies. Things like Pauses and close variations are all mainstays that I pick from dependant on the movement being performed and the deficiency. My favourite start points are:

5x5@ 50% (Good for static / slow strength movements like Squats & Presses)
2to3x5 @50 to 60% followed by 1to2x3@60 to 70% (A good progression from the 5x5 if lower volume its needed)
3x3 @50 to 60% followed by 2x2@60 to 70%.

In Georges case, before his main deadlifts, he had 5x5 @50% Double Overhand Deadlift and it’s increased to 5x5 @50 to 70% over the course of the training block. In the next training block as things intensify and we need less volume in the warm up, we’ll probably drop to the second.

Karen has been flying in the Squat hitting PBs of 64kg x6, 61kg (80%) x13 , 77.5kg x1, Squat - 82.5kg x1. Hitting new 1RMs mid training cycle is usually a good sign… Unfortunately for her it means she has higher numbers to work off for the remainder of the cycle.

Finally we have Stephen who to 170kg for a spin on the Deadlift for 5x5 and that just happened to also be a new 5RM.

Thats it, I usually feel a pressure to write something here to give extra value to your tine spent reading it, but with the new way I write I feel there’s plenty of value, along with context already in there…

So, until next time

Adam

Adam Johnston 10/24/23 Adam Johnston 10/24/23

Reflective Practices

As I sit and write this, I’m currently under a blanket full of cold with my calf strapped up because off a non contact strain I picked up on Sunday playing Basketball… I did hit 140kg in the squat for 6x6 with 60 seconds rest between sets completely kit-less, which was the big goal of the last block. So thats a nice win, but this isn’t about me and we’ve had a couple of guys competing this month along with a whole host of PBs coming in so i’ll crack on.

We’ll start with Taj who finished his last training cycle really strong hitting PBs in the Snatch of 56kg & 58kg, in the Clean and Jerk of 64kg and then continued up in the clean to hit 67kg and 70kg and to round off the PBs he hit one in the Block Jerk of 65kg. There’s a few things I could talk about here from Tajs month, but I’m going to focus on why you might continue upward when testing a C&J max once you start missing the Jerk.

Pitstop 1:

While the Clean & Jerk is judged as one movement, it is for all intents and purposes two movements and should be trained as such. Now most lifters train the movements separately without thinking much about it, but just as it’s important to work off the correct load in the Snatch, C&J & Squat, it’s important to work off the same loads in the Clean and the Jerk when performing them separately.

As we can see with Taj, there’s not much of a discrepancy between his C&J and his Block Jerk so we’d probably be ok just applying C&J numbers when training that, although a little extra accuracy never hurts. However there’s around a 10% difference between his max Clean and his C&J and this should probably be taken into account when training the Clean by itself to make sure we’re not understimulating adaptations in the Clean.

I’m not one to buy into either train of thought that the Clean should be higher than the Jerk by x amount or vice versa and if there’s a big difference between the two you don’t necessarily need to endeavour to close the gap, you’d just maybe put more time or effort into the one thats holding back the most.

As long as you haven’t gotten to that point by focussing on what you’re good at and neglecting what you’re not, If you know you’ve got one of the two lifts nailed in the C&J thats just less to worry about on the platform.

James hit PBs in the Floor Press of 100kg x6 and Push Press of 127.5kg for a new 1RM on his way to 3rd place in the inters category at Strong on the Tyne on the 15th of October. James has now turned his Sights to UKNS Juniors in January and bringing his Deadlift up inline with his Push Press.

Pitstop 2:

One of the ways we’re bringing James Deadlift up is by having him perform them first in the week after a rest day. James always liked to Press first in the week because he felt it had less effect on his deadlifts the next day than doing it the other way around and i’d largely agree. However James Deadlift has been stuck a while so a change is needed so one of the best way to facilitate progress is to do the thing you’re targeting most, earlier in the week and after a rest day when you have the most energy.

Jenesis hit a nice PB in the Front Squat of 56kg for a new 1RM and has been consistently getting up to 26kg in the Snatch in her training sessions which is progress as it means her consistent minimum has gone up.

A Quick Tip:

Obviously 1RMs are often the name of the game in the gym, but if you feel like you’re getting nowhere and not hitting PBs, take a look at what your minimums are and if they’ve gone up. If your minimum loads are going up, you’re making progress… It’s just that the progress you’re making hasn’t manifested itself as new 1RMs yet.

Marie has had an amazing month in October as she prepare for the Yorkshire Winter Open on the 12th of November… Here’s a list:

Push Press - 54kg x1
Push Press - 50kg x2
Front Squat - 80kg x1
Front Squat - 81kg x1
Power Jerk - 58kg x1
Clean - 65kg x1
Clean - 66kg x1
Clean Deadlift - 85kg x3
C&J - 57kg x2+1
Jerk - 57 x2
Jerk - 58kg x2

Obviously everything’s on the up and we’ll look to manifest this as a good performance on the platform. Obviously not everyday is brilliant, especially when you’re in a heavier phase, but one of the best things about coaching Marie is her stoicism when it comes to training and her ability to keep a level head when things don’t go to plan on a specific day.

Xena is going through a bit of a life transition at the minute and we’re looking to get some control. The main thing we’re looking at is fuelling well through the work day, which she’ll admit, she is shit at. Never the less, she’s hit some PBs this month in the Push Press of 40kg x5 & 42kg x3 and also in the Front Squat of 60kg x5, 65kg x3 & 72kg for a new 1RM. I think we’re in a good place but I don’t think it’s any coincidence that these movements are in a session she does at the weekend when she’s not at work.

Little Jo is coming to the end of a training cycle and is hitting some nice PBs. She’s hit all time PBs in the Bench Press of 44kg and 45kg for new 1RMs while also hitting a new 3RM on the Deadlift and while losing around 5kg or 10% of her bodyweight.

Liam is currently prepping for his first competition, the goals are to match his best ever gym Squat but with naked knees, to match his best gym based Bench Press but with a competition standard pause and to smoke a new Deadlift PB. He’s making moves to smash all 3 of those and has hit multiple new 5RMs in the Squat of 140kg, 145kg, 150kg & 155kg over the past month as well as a Pause Bench 5RM or 100kg and a Deadlift 5RM of 200kg.

Quick Tip 2:

If you want to make progress in strength, one of the best things you can do is add a little pressure both in terms of time and numbers and enter a competition. Not all stress is bad stress when it comes to adaptations and getting the most out of your training.

Olivia is having a blinding rugby season taking multiple player of the games so far. That doesn’t mean we have to stop training hard and Olivia has hit new 1RMs in the Front Squat of 82.5kg and 85kg and in the Power Clean & Jerk of 68kg.

Pitstop:

People often think they have to be 100% on game day and that isn’t the case.

I understand the argument to peak and taper for sports that are one off events with long gaps between competition, but for teams sports where you’re playing almost every week it’s just not possible as to be 100% requires a reduction in training load and repeated reductions in training load over time will cause a detraining effect which will actually cause the athlete to get worse over time. With Olivias training we have two goals, to keep moving forwards where we can and when the schedule allows and to have her 90 to 95% ready on game days.

It’s a tough balancing act, but it’s much better than having her detrain over the course of the season.

Scott is making good progress and recently hit a new 3RM of 170kg in the Deadlift. Scott is new to strongman but is proficient with a barbell so the goal here is to push barbell based strength lifts while learning and using good technique in the strongman specific lifts.

This month Jen hit 1RMs in the Front Squat at 83kg, Snatch alt 39kg & Clean at 57kg. Those 40kg & 60kg targets are getting close to falling.

Karen is new to our Online Weightlifting Team but has made great progress over the last 8 weeks recently hitting PBs in the Snbatch of 43kg & 44kg, C&J of 54kg & Clean of 55kg… Notice a pattern of whats going on once someone missed their Jerk?

Our new training cycle has just started and it’s back squat focussed, so if you’re an Olympic Weightlifter who want’s to bring up their back squat, or who just wants to be a better Olympic Weightlifter, join us here!

https://www.savagestrengthcoaching.co.uk/weightlifting-online-team

Our Strongmen are in a GPP / Offseason Phase so we’re looking to bring up weakness, one of which is max weight on the yoke and Cori has done just that hitting 20m PBs of 160kg & 180kg and a 10m PB of 200kg.

The Last Pitstop:

Strongmen often get confused about what they should be doing in the off season and it’s quite simple…

You should be accumulating volume and building a work capacity that allows you to do enough work as the season closes in and in-season to illicit adaptations and progress while also looking to bring up your weakness and holes in your game.

One of the collective weakness’ in the strongman club is Max Yoke, this is partially because it’s not been in a competition and partially because my tendency is to have time limits when training moving events to keep the pace high as I believe being slow on yoke is where most people drop points rather than not being strong enough.

It has caused me to reflect on how I coach moving events though and think maybe I should put heavier stuff in once in a while as a standard rather than waiting for it to come up in competition to train it.

Moving Event Time Limits

If you’re wondering how I decide time limits for training moving events, Its 1 second for ever 2 metres of distance + 2 seconds per pick up… Or at least thats the starting point.

Stephen is in the GPP phase with the Online Strongman Team but decided to jump into Strong on the Tyne last minute and came 5th in the Novice category.

Lastly we have Oli who also is part of the Online Strongman Team and also competed in Strong win the Tyne… Old came 1st in the inters category of his first ever Strongman competition and is now prepping for UKNS U105s.

If you’re a UKNS competitor, or just want to get better at strongman, you can join our Online Strongman Team here:

https://www.savagestrengthcoaching.co.uk/strongman-online-team

Thats it, as usual hopefully there’s been some value in you reading this. Now i’m off to blow my nose, rehab this calf and to have a think about how I’ll approach training maximum weights more regularly in moving events.

Reflective practices are an important part of self improvement.

Until next time

Adam

Adam Johnston 9/26/23 Adam Johnston 9/26/23

A podium place at worlds!

Its been a busy month for me at Savage Strength, not just in terms of this blog and the amount of PBs I have to write about, but because I’ve also have UKNS World Championships and the Venus Weightlifting Workshop to navigate too.

More about both of those later, but lets start with the usual.

Joe just finished a training cycle and is now going into a little GPP or ‘Metcon’ block where we look to improve his lifting specific fitness. At the end of his last training cycle he hit PBs in the Front Squat of 205kg and excitingly And Axle FTOH PB of 147.5kg which is only 7.5kg off the Natural world record!

Paul finished a nice training cycle by hitting a 125kg Bench press, adding another 2.5kg to the movement and 5kg this training cycle.

Taj has had a great month making progress in almost everything competition lift related… So lets take a look.

Taj hit PBs in the Front Squat of 78kg x3, 80kg x1 & 88kg x1 along with some in the Below the Knee Block Snatch of 51kg x2 & 53kg x1. These are movements i’ve been using to drive up Tajs competition lifts. The Front Squat is in to improve his strength in the rack position which will cross over into both the Clean & the Jerk and the Below the Knee Block Snatch is there to treat technical issues as the bar passes the knee in the transition phase of the snatch. This lead to PBs in the competition lifts of 50kg, 55kg in the Snatch & 60kg, 62kg in the C&J.

A Pitstop…

No matter the strength sport, picking the correct variations of the competition lifts for the athlete can have a profound effect on technique, strength in a specific position or both and the importance of that shouldn’t be underestimated and is why staying on top of strength deficits and technical errors is important.

Jenesis hit 27kg in the Snatch for a PB and has now hit it multiple times. For Jenesis the Snatch is a confidence game and her confidence is growing!

Marie has been going from strength to strength in her ‘Slow’ lifts hitting PBs i the Front Squat of 61kg x5, 62kg x5, 70kg x3 & 72kg x3 and in the Push Press of 46kg x5 & 48kg x3 and is starting to have some carryover into her competition lifts as she hit a PB Power Jerk + Jerk at 58kg for 1+1 & a 2 PB C&Js, one at 55kg for 2+1 & one at 56kg for 1+2.

A Nugget…

I find the Front Squat has massive carryover to the dip and drive and frankly anything that uses the legs to move things overhead. If your Front Squat goes up, good things generally happen.

Xena has had a quiet moth but still managed to hit a PB Front Squat of 72kg while managing a troublesome right leg.

Onto the online faction of our athletes…

Little Jo been flying hitting PBS in almost all of our body lifts. She's hit. PBS in the seated overhead press of 26.5kg, 27g and 28kg, she’s hit a PB of 28kg in the standing strict press and a PB bench press of 43 kg. Jos currently looking to lose weight and is more on the health side of things. But that hasn't stopped her hitting pressing pbs

Looking at the PBS, it looks like Olivia's had a fairly quiet month of training, hitting only a front squat 3RM of 80kg. However, that's not the case as she’s also been prepping for the start of the rugby season while also running the great north run, which she did in an amazing time. Now the great north run is finished, we'll be turning our sights fully towards the rugby season and transitioning and all that new strength she's acquired over the preseason into usable strength on the rugby field.

Wil had a nice end to his training cycle hitting an SBD PB with a 160kg Squat, 95kg Bench Press & a hughe 175kg Deadlift. This signals the end of the training cycle for will who, after two weeks spent in a field, will be hitting a Metcon phase to up his lifting specific energy systems and lay some foundations for the subsequent blocks of work.

In the weightlifting club Jen has had a great month hitting PBs in all of the strength movements we’ve focussed on over the past few blocks. She took 107kg for a ride in the back squat for a new 1RM while hitting new 1RMs in the Front Squat of 82kg and Push Press of 52kg. She also hit a 38kg Snatch for a new 1RM. That 40kg Snatch is on the horizon!

Karen is new to our Weightlifting Club sessions but is already making progress through a mixture of drop ins and following our Online Teams Program (shameless link below) and has hit PBs in the Snatch of 40kg & 42kg, Power Snatch of 40kg & Clean of 54kg. The PB that meant the most to Karen though was her PB Squat of 76kg. In her own words, she’d been stuck at 70kg for around a year and you could see how much it meant to her when she hit it in our session.

https://www.savagestrengthcoaching.co.uk/weightlifting-online-team

Another Quick Pit Stop…

One of the things that struck me about Karens lifting when I first met her was she moved really quite well, but when asked about the lifts and positions had no knowledge of what the key points were or what we were looking for. This made her inconsistent when it came to top weights. So in Karens second session with me I dialled things right back to basics and ran her through a full beginners progression with the aim of teaching the key points and focus of each phase of the lift. I threw a lot of information at Karen that session and mentally it won’t have been an easy session… 6 weeks down the line though and Karen is hitting PBs and is lifting more consistently than ever rarely missing at top weights. The takeaway from this is not to discount or bypass a phase of learning or the importance of understanding things on a theoretical level, even if you generally lift well without it.

It’s been a great month for the Strongman Club so let's start withCori who hit lots of PBs in Press related activities. So much of pressing events in strongman come down to and efficient Dip & Drive and Cori has been honing in on that. To end this training cycle Cori Hit PBs in the Log CTOH at 65kg for 1+3 and Axle Push Press at 70kg x3 & 75kg x1. He also hit a Bench Press PB of 75kg x3 which tells me his raw strength is on the up too. In activities that don’t involve the press Cori hit an Axle Squat PB of 100kg x3, a PB stone load of 100kg and a Stiff Bar Deadlift PB of 160kg.

A thought…

Cori has hit 170kg in the deadlift before so technically 160kg is not a PB, however it was on a bar that had way more flex and just like tracking PBs at different heights, I feel it’s important to track PBs on different bars. Now, the difference between power bars is often negligible and probably not worth tracking (however I find the cerberus or ohio bar much stiffer than a texas power bar which will have an effect), but you should definitley be tracking PBs on Stiff / Power Bars, a bog standard olympic bar / multipurpose bar thats probably not as stiff and a deadlift bar as your numbers will vary for all of these. Some people may disagree, but you’d track you max on an Elephant Bar or Axle so why wouldn’t you do it with bars that flex much differently just because you’re taking them all off the floor?

George C hit a nice PB in the Deadlift taking his max to 212.5kg and hit a nice stone load of 130kg.

George F rounded out his post baby training cycle by hitting a Raw Log PB of 110kg. With no comps on the horizon I haven’t had George working too hard post baby while he adjusts to life as a new day. We kick it back into gear come October though!

Our Strongman Team rounded out a great season with Dean hitting a PB Deadlift of 242.5kg followed by Gillian hitting 180kg and Mark hitting a Log Press PB of 110kg.

Deadlift - 180kg x1

I’ll finish with Jonny!

Jonny is part of our online strongman team and qualified for two world finals this year. One in Finland for WHEA through BNSF and the other that took place in Edinburgh for UKNS. Anyway, Jonny didn’t go to the one in Finland. It’s an expense and he wanted to focus on UKNS which was two weeks afterwards, and what a great decision that was. After 8 events across two days Jonny took 3rd place at a World Championships in the U105 category after an exciting final event that saw the whole pack shuffle and Jonny climb the board.

What an achievement this season to go from an also ran in a qualifier in 2022 to a podium spot at a world championships just 17 months later.

Jonny also hit a PB of 285kg x3 in the deadlift en route to Worlds, but that doesn’t matter in the grand scheme of things. It’s now the offseason and we’ll be looking to plug some gaps in Jonnys game where we’ll be looking at heavy Yoke runs, continuing to increase his throwing while finally ticking off that 300kg deadlift.

Final Thoughts…

Too many strongmen get caught up in hitting 1RMs in training and we could have realistically ticked off that 300kg deadlift before now, however in a sport that has many disciplines, that 1RM attempt can really screw up your competition or training cycle if done at the wrong time… Just something too keep in mind.

If you’d like to join Jonny in our Online Strongman Team, here’s another shameless link:

https://www.savagestrengthcoaching.co.uk/strongman-online-team

Thats it… I’ve tried something new and tried to create pitstops along the way to give context to the stories and PBs I write about while adding value to the blog for the reader… I quite like it and will keep writing this way and hopefully you do too and took some value from it?

Until Next Time

Adam