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!
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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!
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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.
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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.
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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.
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
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?
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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!
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?
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!
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
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
