Thats probably been the event that Ive been the best at over the last couple of years, as well as the weights for distance. 1.) Brett McKay: No, that doesnt make any sense. Im going to stop when its not fun anymore and right now, its still a lot of fun. Go home. He could help with his hip flexion issues. How long of rest should you take to maximize muscle growth? Equipment Required: A sandbag, A BOSU ball, A punchbag. BC: You dont deadlift from the floor, correct? More to come! BC: Awesome. Then, we have another distance event where we throw the hammer, which is a steel or a lead ball on the end of a stick. Was someone like, you should do this? This involves eight men pulling against another team of eight, coached by an additional member of the team whoshouts encouragement and instructions to spur them on topull their opposite number across the line. The first was the Greenville (NC) Scottish Games in which he was ranked 158 out of 334 in the Master's Division. We will feature discussions over training methodologies, program templates, and general weightlifting topics. DM: Many people accuse me of doing a bodybuilding split, as I like to break my days into muscle groups and movements. You are an athletic guy, Bret, which translates well, I believe, into those movements which are more athletic than a static box squat or deadlift. Haha! Always there like a beacon in the pitch black. From left to right: Richard Sorin, Bert Sorin, Dan McKim, Bret Contreras (hint: being closest to the camera gives the illusion that yourethe most jacked!). 20# Sheaf Toss: 352. Brett McKay: In one of your books, you talk about your program. Then, when they were ready to compete again, since they now have low T from their steroid use, they could get prescribed TRT to keep their levels high. Try these moves out before your next Deadlift workout. Program Options Athlete Package (Throwing+Lifting) : $75.00 USD - monthlyHeavy/Light Lifting : $30.00 USD - monthlyHeavy/Light Throws Coaching : $60.00 USD - monthly Equipment Required: Barbell & Plates Bailey became involved in the Highland Games in 1988. Usually like a rattan handle, or something like that and its 22 and 16 pounds again, and you kind of anchor yourself into the ground with boots that have a blade on the front of it, so one end of this thing is spinning around your head. Before we get into talking about what Highland Games are, because I think very few people are theyve probably seen it, they dont know its called Highland Games. Then, Ive also got to be able to be quick enough to use the momentum of me moving my body or spinning and rotating so that I can apply force for a longer time. Easy throws focusing on form. If youre doing a bodybuilding routine, this probably isnt for you. Want to learn how to shot put? What I mean by that is accelerating mass. DM: The best tool is www.nasgaweb.com. Sound too good to be true? Two days of lifting should be sufficient but one more probably wont hurt recovery. Matt Vincent: Yeah, it was great, man, I had a great time. You throw it with one arm and they weight 28 pounds for the light one, and 56 pounds for the heavy. The Games are also noted for their unique sporting and athletic events many of which involve throwing and lifting. How did it come up? So, for me to get the most done in a week that I can, safely, I split my workouts into muscle groups so I can turn around and train hard the next day. I try to share as much of that, and the connections Ive made over the last couple of years in strength training to some other really awesome people. BC: Amen! Like I said, you are probably already strong enough to handle the weight. I did a couple years of Strong Man and a couple of years of power lifting, and got a chance to go compete in a Highland Games. I noticed an increased awareness of my bodys athleticism and increased explosiveness within the first few weeks. A max weight is going to be a higher risk of injury for an athlete than a lower weight, right. The moves are called out and it's fun to take part and learn a bit about Scottish dancing with Downeast Scottish Country Dancers! 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The aim is for the caber to land in line with the original run. Brett McKay: Got you. How far he throws is completely, has nothing to do with how far I throw. We really didnt dead lift much in college. But, during the off-season I wont practice the events at all. It is a 20 pound bag we throw with a pitchfork for height. Thats really my concern is just self optimization. It was my answer to my version of 531, basically. (LogOut/ Im assuming that you have somewhere to train locally where you can perform the various competitive lifts. English (North America) English (Europe) English (Oceania) etina Deutsch Espaol (Espaa) Espaol (Latinoamrica) Franais Magyar Italiano Polski Portugus (Brasil) Romn Trke English (Philippines) English (Singapore) Indonesian Ting Vit The centrifugal force here is substantial. Dan is currently one of the best Highland Games competitors in the world, having won the National Championship from 2010-2013 and the World Championship in 2011 & 2013. Are you in your 30s, Im guessing? Now you need to focus on stabilizing the body and you can always stand to be quicker. You know, Im tired, or, I need to rest, or, I deserve this or this and that, and the truth is, you dont. (Questions not related to today's topic should be directed towards the daily thread.) Its a little bit of self motivation through self loathing and its not listening to your own brain trying to get in your own way. I have really enjoyed the addition of the lifting program that Mike created. We live in Kansas City, Missouri where I work as the Midwest Rep for Sorinex. Lets switch gears. Personally, it makes it fun when I beat them, knowing the things they are doing. Brett McKay: Is there one in particular thats really hard to do, youre just like man, that sucks.. You know, if my knee is bothering me, maybe Ill box squat for the next two weeks, you know, a little high. Seeing as it's Highland Games season, I figured I'd take some time to share my current training program. BC: Good point. Improve the most missed lift in Weightlifting. Just a few years ago putting testosterone in your body was considered a PED or even steroid use; without question. BC: Now lets talk roids. What keeps you going, right? We ordered kilts and went and had a good time. And yes, for those keeping score at home, we have a set of twins in there! Matt Vincent: Its trying to be the best I can be. One of them is a heavy stone, and one of them is a light stone. The cards are going to fall where they fall. You throw twice a week and you lift twice a week. The key to proper training is to do what you need to do, not what you want to do. But most will not be able to do this. BC: You were already a fan of the hip thrust when I met you, but I showed you the American deadlift and the rounded back extension, which work the glutes thoroughly as well. Can you give us a brief background of what the Highland Games are and the specific events of them. Strength, power, body control, and conditioning are required for any athlete that wants to make progress in the Highland Games. He will share some of the secrets to the ancient art of stone lifting. Or, Im going to take a big, giant burlap bag and hoist it over with a pitchfork, whats going on there? I like being able to move. Matt Vincent: Im really bad at the hammers. That doesnt translate well me throwing something that weighs 16 pounds. These include the shot put, tug-o-war, caber toss and hammer throw - collectively known as heavy events. The object thrown isa 25.4kg (56lb) weight with a handle at the end of a short bar whichmust be thrown using just one hand. We will feature discussions over training methodologies, program templates, and general weightlifting topics. After that I think the hang clean is the second best for me. Matt Vincent: Yeah, thats kind of pretty standard. Its a fascinating strength competition, and one Ive long wanted to learn more about. This Highland Games Training Camp will be a true 3 day immersion in all things lifting, throwing, and overall health related with John Odden. View the video below: The tug o'war is one of the most fiercely contestedcompetitions at the Highland Games. I also like doing box jumps and things like that where Im going to do some mobility, Im going to do some sprints, Im going to do some bounding and make sure that Im still moving my body. Im going stuff at 75, 85, and 95% weight. The contestant who throws the furthest wins. Brett McKay: Who is the Hviii for? Low back pain can make your lifting (and life) miserable, learn how to fix it! DM: Haha! Matt Vincent: Of course. It is sad, but any strength sport will have guys who feel they need to cheat and destroy their bodies to throw far. We take a look at some of the traditions and typical features of any Highland games: The caber toss has come to almost symbolise the Highland games and no gathering anywhere in the world would be complete without it. What are you going to do, just quit? Matt Vincent: I dont know. Youve never used them. Brett McKay: Got you. How does someone If they want to get started with Highland Games, how do they do it? Its amazing to me that the logic of, If I want my biceps bigger, right, I can do, say, curls, and do a bunch of sets of curls. How should you setup your Deadlift training? Now lets talk eating. Its just measured for distance. It looks like the telephone pole. For those of you who have never competed in the highland games, this should serve as a sufficient program to prepare you. Dan McKim Facebook Fan Page Matt Vincent: Yeah, for me, I really like, throwing the stones. Matt Vincent: Like anybody, through high school, and growing up, I basically played everything I could; and, to some, I guess the extent of being decent at a lot of things, but not very good at any of them. Top end athletes, to the lowly Johnny . Yes, I believe the hang snatch to be my favorite explosive and most transferable lift for my sport. Change), You are commenting using your Facebook account. Matt Vincent: This started my brother and i actually kind of talking about it. Look, Im 280 pounds. To do well your body needs to be explosive and stable. Great interview, Bret. Theres no need for one week 15 because Id assume hed take a full week off. Its exactly the same rules as throwing the Olympic shot put. If you were born with a dumbell in your teeth, look elsewhere! What you should do is work and do your job every day. Click Subscribe, enter your payment info, and you will receive an e-mail from me within 24 hours with instructions how to begin working together. Open Stone: 567 As always, I appreciate your support, and until next time, this is Brett McKay telling you to stay manly. Training LAB: Strength Training for the Highland Games: Max Strength and Power Development for Athletes Paperback - February 24, 2012 by Matt Vincent (Author) 4.6 out of 5 stars 47 ratings I guess weve all been part of sports at this point that we understand that no one really cares. How can you best recovery from your Hypertrophy training? Do you do half squats, or just avoid squatting altogether? Should the biceps get more respect? And on a serious note, is there anything about your training that other competitors find surprising? Great interview Dan. I was like Oh, hes spelling heavy different, then I was like, oh no, hviii, that makes sense.. The Hviii is kind of a personal mantra, right. What aspect does quickness or athleticism come into the .. Like throwing a sheaf over your head. 2. Matt Vincent: Yeah, Im 32, Ill be 33 in April. A stone is 14 pounds, a two stone is a 28 and four stones is 56. I love to lift. DM: Probably my 341 lb. Do taller guys have the edge when it comes to Highland Games, or is height not a major factor? I think youd be crazy not to have it in your program. Brett McKay: Ive got you. Given the movements I do in my sport, I was very posterior dominant. Join us in the first-ever JuggernautAI Powerbuilding contest! Its tempting to look toward the biggest lifts and see what got them there, but as we all know by now being the strongest doesnt guarantee success in throwing. Having someone structure my lifting program that knows the demands of highland games and how to support throwing with the lifting really takes away the guesswork and allows you to focus on getting better instead of what to do next. I set to work, as I did with throwing, to find what the common threads were among the most successful athletes. Training has been a passion of mine since I was 14. Matt Vincent: Youve got to. He is a Highland Games champion and competitor, and you can find more information about his work at MattVincent.net. When I first started, I was so addicted and excited about throwing that I practiced five to seven days a week for 18 months straight; rain, snow, cold it didnt matter. Youve got to do all of it to make the good days good. What Ive been fighting for in my sport is, essentially, the same rules that the NCAA, IOC, SHGA, WADA, etc. So to stay with the alternating A / B format I love so much: As for the schedule: Throw, Lift A, off, Throw, Lift B, off, off or repeat. Matt Vincent: I wish that I could just say that. Liberty or Death: SCBC goes all in at the LibertyOpen. I think weightlifting is the most transferrable but there have been many a successful thrower from strongman and powerlifting backgrounds. Since our talk, my knee pain has improved; thanks, man. Matt Vincent: Boredom, and you know, drunk guys, Im sure were talking a lot of noise to each other, decided to put it to the test. A shot put coach told me long ago that strong biceps help the triceps-the real throwing muscles-function better by allowing the forearm to decelerate faster. I dont ever want to look back and question like Maybe I should have done this, or, what if I had trained harder, or what if I would have done this? I know Im doing everything I can to give it a go. Youre a large man. How do you split it up, and how many exercises, sets, and reps do you typically perform? What we need is stability work in which the core is a part but not the whole. DM: Taller guys do have leverage advantages as well as release point perks, but Id say your success in those actions is due to your athleticism. In the past six years, I have coached Highland Games athletes from a dizzying array of backgrounds. For the longest time, because, you have a brand, right, thats called the Hate. Brett McKay: Theres a fine line, you said that if you just focus on getting big and strong, youre going to fat, but that could be a detriment to . Be honest, do you ever throw some curls into your workout to pump up the guns? Id say that, along with the volume of work I do each week. BC: Great points. around your body. The Highland Games, like Powerlifting, Strongman, and Weightlifting, are a niche strength sport. Its Vanity plays itself into my head plenty, and I dont want to be totally gross, but at the same time, I know that I compete my best when Im between 270 and 280 pounds. Technique and timing trump overall brute strength. If you enjoyed this podcast, Id really appreciate it if youd give us a review on iTunes or Stitcher, it would really help us out in our rankings there. I met with a collegiate strength coach who put me on their Force Plate to test my strengths and weaknesses. Again, Im guessing. Martin Jancsics is an exceptional athlete and stone lifting instructor from Scotland. Muscles dont react that way, they grow. Man if I could just get on the treadmill a little bit more, these abs. I think its a very valuable lift. In 2017, Mike published Heavy/Light: Periodized Throwing for the Highland Games. Mike is also a CrossFit Level 1 Certified Coach, creates dedicated strength programming for Highland Games athletes, and trains youth athletes in baseball and track & field. The basics: 1. Does it change any from when you were a college athlete, or is it pretty much the same? Brett McKay: There you go. Kettlebell training for Highland Games: 12.4: Caber tossing 101: 14.1: Hammer throwing : 14.3: Standing weight-over-bar: 17.4 . My body hurts. Im not interested on being a 280 pound 45-year-old. Matt Vincent: Yeah, hes done a little bit of stuff, right. Pleasetell us a bit about yourself, and be sure to include your height, weight, and age. Set and Reps: We are aiming for 3 X rounds of this workout. Kind of the same as Strong Man is, but now with YouTube and the Internet, its a hell of a lot more accessible. Tiger Woods looking to make a successful transition to Highland Games competition. Post-college, I gave It a run at owning a bicycle shop, and that didnt work so well. Like, I want to try that out. DM: What an awesome day that was! What I usually want to do is the stuff I'm really good at in training. How should you setup your program to Bench Press the most? 3 Days Per Week, 2 Week Microcycles, 8 Week Mesocycles, 0 Unicycles. Braemar Stone: 439 Im curious This is something I want to do. All of our best Nutrition content in one convenient place. Do you know how many calories you typically throw down per day? And, as you already know Bret, the fastest way to put on size and weight is through upper back work, glutes and hammies. Im not interested in him doing poorly so that I succeed. Ive really spent a lot of time over the last couple of years trying to improve that event and its been a relatively futile attempt. Its a really interesting strength sport out there. Stone Lifting: Martin Jancsics Follow the music and join in. Ive really enjoyed the online coaching and stuff, the little bit that Ive done of it. That being said, strength is only a part of being a successful competitor. I cant see myself becoming a guy thats finishing tenth in the world and still grinding at that. As I progress into each phase, the reps drop while the weights increase. As Dan John said, "throwers throw". Podcast #172: Scottish Highland Games & Training for Performance You may have seen the Highland Games online or on television: guys in kilts throwing giant logs, tossing hammers over their heads, etc. Required fields are marked *. Matt Vincent: For me, and what I believe sub-maximal training is, right, is youre going to use less weight and do more reps. Not quite like a body building style. Matt Vincent: You know, I dont know. DM: Great question! In prior years, Ive had the police watch me and even ask to, clean up when youre done. During the season (April through September) Ill typically practice the events two to three times a week. Thats a really bad idea. How important are the glutes in Highland Games competitions? I imagine your posterior chain gets plenty of stimuli with all the Olympic variations and throwing you do, would you agree? Is there How do you overcome plateaus, how do you deal with setbacks, k mean, what is your mental game like? Pleasant, SC 29464 (803)884-9993 I think the mountain from Game of Thrones does this sort of stuff as well, youve competed against him. And thats spelled hviii. Competitors are judged on how closely their toss lands to 12 o'clock. Ive been following you on Instagram. Ive since added the rounded back extension (love it) and hip thrusts more readily in my programming. BC: Yep, all of us lifters have to learn this lesson as we age. How did that first invite happen? 14 weeks per phase.. or 3 phases in 14 weeks? Even though he looks like Goliath, hes a wonderful guy. 3 sets of 8 with a minute rest OR 55 OR 53 OR Pyramids OR multiple Pyramids, aka "Waves". There is minimal info, compared to Powerlifting, From being involved in various strength sports for this long one of the big mistakes I see is that guys never take IHGF Professional Highland Games World Championships Things have been very exciting in my world lately. Brain Games are a new, "kernelized" approach to intervention, with simple and discrete stand-alone activities that can be easily integrated into routine operations at crches with a limited amount of training and supervision . Just kidding buddy, trust me, I wouldnt ever mess with you after seeing your hang power snatch prowess. Its really the easiest way to about it. I work them in once a week for looks, but mostly for auxillary work. Anyways, today on the podcast, I have a world champion Highland Games competitor. From there, youll actually meet some people, and perhaps find a training group. Right. Thus, Heavy/Light Lifting will supply the strength, power, and physical preparedness that the Heavy Events demand. We do the caber, of course, is the on everyone knows. The Iron is the great reference point, the all-knowing perspective giver. Im a performance athlete, so since the amount of weight on the bar doesnt do me a lot of good in a contest, because were not lifting bars. Find out more about participating in a Highland games on visitscotland.com. With other 1400 articles, we're confident we have what you need. Tell us more about your training. Brett McKay: It seems like your approach is also like sub-maximal loading. Bench is one of the most common exercises used in every gym in the world. Okay, Ive always noticed that Im pretty good at rotational actions such as throwing, swinging, and striking. (Brets note: I randomly found a video of Dan performing hex bar jump squats so I embedded it below). BC: When we were training together, you were doing hang power snatches, and I believe you worked up to 315 lbs for a set of 3 reps. What are your favorite explosive lifts in the weightroom? Its the guys who are wearing the kilts, theyre throwing the giant telephone pole looking thing, theyre throwing hammers over their head, theyre throwing big, burlap sacks over their head with a pitchfork. dumbbell or kettlebell and a plyo-box. With the competition that you do, how does your diet look? Some days, the cards Im going to throw really well, and the cards fall in my favor, but Ive also had days where Ive thrown very, very well, and been proud of it, and just didnt have enough to beat it. Jim has been a huge influence and a really good friend for the last five or six years. Thats one of Jims big principles. This is tricky and if youre not prepared, you will end up on your face. Im very good at it and I love the Highland Games, but keep in perspective what were doing, I throw rocks in a field. Highland Games are as iconically Scottish as bagpipes, kilts and whisky - all of which feature heavily at any gathering. Wednesday Back and bis You believe that this is unfair, right? Overhead Squat: Mix reps each workout. We did a lot of Olympic lifts, but dead lifting really wasnt I dont think I honestly dead lifted until after college. I try to vlog and document and kind of do everything Im doing. Articles, we 're confident we have what you need braemar stone: 439 Im curious this tricky! A lower weight, and weightlifting, are a niche strength sport will guys... And they weight 28 pounds for the longest time, because, you are already... Approach is also like sub-maximal loading a brand, right me of doing a bodybuilding split, I... The various competitive lifts, and age not what you should do is and... 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