Farmer’s Walk For Power

Build some serious muscle with just two moves: the Farmer’s Walk and the Clean and Jerk.

Everyone knows doing Olympic lifts like the snatch and the clean and jerk will build explosiveness and power. I am always amazed when Olympic lifters clean and jerk over twice their bodyweight. No one can deny they have incredible strength and explosiveness. The Farmer’s Walk, another exercise that is often overlooked, will add muscle to your frame, increase muscular endurance, and give you a cardio thrashing at the same time.

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This is a very functional movement and is a staple of the Strongman community. Growing up on a farm, I often had to carry things from sacks of feed to bales of hay and occasionally an animal, and I have always credited this for having a solid base when it came to strength training. To do the Farmer’s Walk all you need is a pair of heavy objects and room to walk. Simply hoist one of the objects in each hand and take off, keep your core engaged so you don’t crumple to the ground, keep your shoulders back and maintain the natural arch in your back. Start off with weights around 50% of your bodyweight and work up from there. For more of the Farmer’s Walk check out this great article from StartingStrongman.com

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Here is a sample workout in implement the farmer’s walk into your training. I developed this after the guys I train with said they couldn’t help bale hay on a very warm August day. The combination mimics the motions of mowing hay. The Farmer’s Walk will tax your grip and shoulders while challenging your cardio and the clean and jerks will develop explosiveness. If you are already an experienced lifter feel free in to increase the weights.

 

10 min AMRAP:

100 foot Farmer’s Walk with 50% bodyweight in each hand

10 Clean and Jerks 95 pounds

100 foot Farmer’s Walk

10 Clean and Jerks 115 pounds

100 foot Farmer’s Walk

10 Clean and Jerks 135 Pounds

100 foot Farmer’s Walk

10 Clean and Jerks 155 pounds

100 foot Farmer’s Walk

10 Clean and Jerks 175 pounds

Continue alternating the Farmer’s Walk with Clean and Jerks for the remainder of time, adding 20 pounds to the Clean and Jerks each round.

Tweet me your results and use #WeightChallenge

Treadmill Intervals to Break Up the Boredom

Almost no one I talk to enjoys running on a treadmill. I love running trails because of the scenery, challenging terrain, and the softer footing is easier on my body, but there are days when running outdoors isn’t a great option. Treadmills feel a bit like running on a hamster wheel and that makes a lot of people avoid running during the colder months. This week’s #WeightChallenge is to do some interval training on the treadmill if you’re stuck inside. Interval training will help break up the boredom of running in place and High Intensity Interval Training, or HIIT, creates a greater oxygen debt, faster cardio results, and burns more calories than long slow distance running.

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After a warm up, start running at a tough but manageable pace. I like to hold right around my 5k race pace or a little slower. Run hard for one minute and then back off the pace to a walk or slow jog for two minutes. After the two minutes dive back into your fast pace and hold for another minute. Keep alternating back and forth for 20 to 30 minutes.

This should give you a great cardio workout. If you are a little more fit try doing a 1 to 1 ratio between hard pace and slow pace or even 2 to 1. The goal is to get your heart rate up to the 70-85% of max range during the work period but recover to or below 65% of max during the rest period.

Send me a picture of what you do to stay sane during your treadmill workouts for a chance to win one of our giveaways. Tweet or post the picture to instagram and tag #WeightChallenge.

Happy running and remember Spring is coming!

Say No to Soda!

Your first #PlateChallenge is to swap out a can of soda per day for a glass or bottle of water. Sounds easy right? Well it is. This little change can make a big difference on your waistline. By drinking water instead of a high calorie beverage like soda, you can cut 140-170 calories from your daily intake. That means you could lose 14 pounds in a year just by drinking more water and less sugary soft drinks. Plus everyone can benefit from an extra glass of water per day.

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Try this for a month and I bet you will be surprised by the difference you notice. Send me pictures of what you are swapping out for more water. Tag #PlateChallenge on Twitter and instagram.

WeightChallenge and PlateChallenge

Every week I will try to post a #WeightChallenge and a #PlateChallenge. These will be something you can do to help become more fit and healthy. The WeightChallenge will be a workout or other physical challenge designed to improve performance and make you faster and stronger. Send me a picture or video of you doing the challenge with your results and you’ll be entered for a chance to win one of our giveaways. Tweet the results to @WnPtraining or tag me on instagram @the_heier_power. I’m looking forward to seeing your submissions! Make sure to tag #WeightChallenge

Since six pack abs are made in the kitchen, the PlateChallenge will be something you can do on the nutritional side to help improve your diet and become healthier and leaner. Check back often and try to implement these changes and live a healthier and more active lifestyle. Many will be simple changes and challenges but these little things can lead to a big difference in your life. I want to see you doing these challenges too, so tweet them to me and post them on instagram. Make sure to tag #PlateChallenge.

Have fun with it and remember small changes will make a big difference.