And on a serious note, is there anything about your training that other competitors find surprising? For me, both mentally and physically, I have to have an off-season away from the sport. DM: In the past four seasons, Ive won two World Championships and Matt has won the other two. He is now a Highland Games Athlete, and won the 2016 U.S. Highland Games Lightweight National Championship, and in 2019 he won a Masters World Championship. Dan McKim Instagram. Given the movements I do in my sport, I was very posterior dominant. When the rubber meets the road, fitness sport is an endeavor driven by endurance. October 13, 2014 at 6:54 pm. Youre still going to get the Olympic lifts, youre still going to do some speed work, and youre still going to work on max strength. Ive got a few ways people can follow my competitions, training and life in general. 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 . Core work is important but it is not the whole of the answer. Try out this warmup before your next Bench session. 3 Days Per Week, 2 Week Microcycles, 8 Week Mesocycles, 0 Unicycles. Check out the Training Tuesdays Google Sheet that includes upcoming topics, links to discussions dating back to mid-2013 (many of which aren't . I do speed work as well as the Olympic lifts. Pleasant, SC 29464 (803)884-9993 I just figure the curls help me with upper back work, right!? What Ive found that works the best for me, and, you know, not just works the best for me, but is conducive to the life I live. If you were born with a dumbell in your teeth, look elsewhere! 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 feel like singles and heavy singles are more of a test than they are an actual strength building exercise. Matt Vincent: Yeah, thats kind of pretty standard. In the article which I take this program from, Dan even suggests going with Single Arm DB Clean and Press. 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 How do you mix in the event training throughout a typical week? Your glutes were burning like crazy after just one set of all 3 exercises. All things being equal, the stronger thrower wins. Matt Vincent: Yes, which is very 531. Props to you. Im excited to see how my numbers and strength improves now that I can squat more appropriately within my anatomy. If youre moderately fit and youre working out and youre athletic, yeah, just go give it a shot and see if its any fun before you start investing a bunch of time and energy. I feel super confident going into to games this year. The shot put is a favourite at all good Highland Games. Probably wouldnt hurt to add in some core work. Easy throws focusing on form. Dont go nuts. MILO articles on Highland Games heavy events technique for weight for height, caber toss, weight for distance, putting the stone, hammer throw, seasonal weight training and more, from Jim McGoldrick and others. 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. What I do is i keep conditioning in my program. Brett McKay: Do you have any idea how the Scots invented this stuff? Im not missing any lifts in training. Like, Im not going to be famous, Im not going to I dont need to go have a discussion with Reese Hoffa, for example, you know, Olympic shot putter, about how were both world champions. Matt, this has been a great conversation, and a lot of insights about a sport that I knew little about. Dan and I are different athletes, and Ive beat him some and hes beat me some. We throw two weights for distance. Powerlifting Benching for Big Throws Bench is one of the most common exercises used in every gym in the world. If youre doing a bodybuilding routine, this probably isnt for you. His name is Matt Vincent. With other 1400 articles, we're confident we have what you need. BC: Amen! Throwers perform these exercises throughout training in some shape or form. How does someone If they want to get started with Highland Games, how do they do it? Not to mention, that guy throws kegs for height. I cant guarantee you will win, but you will be prepared and you will have a good time. Go train by myself in the garage, or, you know, get up when its cold and do those necessary things. It was always something we looked at athletes, right. Change), You are commenting using your Facebook account. Matt Vincent: Its very, very similar to when I was a collegiate athlete. For more manly tips and advice, make sure you check out the art of manliness website at the artofmanliness.com. "The Iron never lies to you. Ill find something else Im into, whether I get into some cross fit or I get more into cycling like I have been. hang snatch and 500+ lb. In that window is really where I perform my best. Matt Vincent: My actual advice is to find a local game next to you and o in and compete as a novice. Stuff like that. Hit me up through my contact page or social media. How can you best recovery from your Hypertrophy training? Heavy/Light: Periodized Throwing for the Highland Games. 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. He could help with his hip flexion issues. Do you have any idea about the history of the Highland Games? 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. Get to know a coach with a decade plus of experience. We did a lot of Olympic lifts, but dead lifting really wasnt I dont think I honestly dead lifted until after college. I had a weird spot writing the program, because I knew there were a lot of similarities to it and at the end of the day, if it aint broke, Im not going to rewrite it just so I can say this is original. For me, they fit in nicely with my upper back work, which is important for events such as the caber and hammer. One of them is a heavy stone, and one of them is a light stone. As a thrower, like, in college, you kind of always know about the Highland Games. Abs are cool and all, but I wouldnt skip some delicious dinners with my wife to have abs. You can walk outside and listen to all kinds of talk, get told that youre a god or a total bastard. Matt Vincent: I wish that I could just say that. A shot put coach told me long ago that strong biceps help the tricepsthe real throwing musclesfunction better by allowing the forearm to decelerate faster. Dan and I instantly hit it off. If youre going to throw a punch, youre not just going to have your shoulders square and then throw a six inch jack. Vertical pulling. Im curious why doing curls to work the biceps always seems to fall into the cosmetic category. 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. Or, Im going to take a big, giant burlap bag and hoist it over with a pitchfork, whats going on there? Id say that, along with the volume of work I do each week. And yes, for those keeping score at home, we have a set of twins in there! The hammer throwing event features a hammer made from a metal ball weighing around 22 lb for men or 16 lb for women, attached to a wooden pole or handle. If you do, also try to work some, Power Clean (jerk optional) heavy single, then back off sets with power clean only for triples, Off or find a group of guys you can throw with on this day, Off or find a group of guys you can throw with on this day or start cycle over. If you did, you probably lived a really boring life. I hurt my back years ago moving weight from the floor, so I decided I couldnt risk it any longer if I wanted to continue in my sport. ), Podcast #858: The Affectionate, Ambiguous, and Surprisingly Ambivalent Relationship Between Siblings, How to Fight Entitlement and Develop Gratitude in Your Kids, How and Why to Hold a Weekly Marriage Meeting, You Dont Have to Be Your Dad: How to Become Your Familys Transitional Character, Podcast #810: How to Turn a Boy Into a Man, Sunday Firesides: Climb the Ladder of Love, Podcast #865: How to Win Friends and Influence People in the 21st Century, Podcast #863: Key Insights From the Longest Study on Happiness, 9 Mental Distortions That Are Sabotaging Your Social Life, How to Make the Perfect Snowball: An Illustrated Guide, Podcast #869: The Survival Myths That Can Get You Killed, Skill of the Week: Survive Falling Through Ice, Podcast #848: The 5 Priorities of Short-Term Survival. Price: $97 Buy Now Highland games Online Clinic: Weight For Distance Im going stuff at 75, 85, and 95% weight. I can do that, but Im also going to gain a bunch of weight, lose some mobility and be slower. BC: How does one start learning more about The Highland Games if one is interested in training and competing? (LogOut/ Thus, Heavy/Light Lifting will supply the strength, power, and physical preparedness that the Heavy Events demand. Whenever Im not willing to do what it takes to train for it. Brett McKay: Thats an interesting question. Where core work will mostly consist of abdominal and low back muscles, stability work will include all the small muscles of the torso. Ive got other things and responsibilities in my life; and not every day is great, so what this does is just allows me to kind of auto regulate a little bit more and say I can get the work done. If things feel great on the last set, I can push a rep max. Id like to expound on this. What we need is stability work in which the core is a part but not the whole. Training Highland Games, throwing Maybe you sleep with a Captains of Crush gripper under your pillow or lift stones for fun and think 20-rep squats are the key to enlightenment, as well as to gains in muscular size, strength and fitness. Listen to the episode on a separate page. Its a five week program that can be used by any athlete, really, and its called , Brett McKay: The Hate, but you spell it H with roman numeral eight. After doing that, I got into a normal job in the oil and gas industry and started getting back in the gym and it seemed like the thing I wanted to do was strength training, still. When Im done competing, Ill still program like this, as I simply love to work out. Here are some movements to help prep you for the Sumo Deadlift. I always enjoy going to my local gamesThere is nothing sexier to this Glasgow Gran than strong men in kilts. Brett McKay: Is there one in particular thats really hard to do, youre just like man, that sucks.. At 55, he set two world records for 28-pound and 42-pound weight throws for distance, records that stand to this day. Perhaps this is Dr. Clinton Lee gives you some strategies to keep your knees feeling healthy and strong. DM: I have all the throwing implements at my house, so when its time to practice, I load up my truck and head to the park. An 800# Deadlift and more great progress from JuggernautAI users! Technique and timing trump overall brute strength. What are the strength feats that youre most proud of in the gym? Whats your advice for someone who wants to start throwing cabers and hammers around? Then, I build all of my program off of that number. Friends may come and go. Subscribe to the podcast in the media player of your choice. 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. Now you need to focus on stabilizing the body and you can always stand to be quicker. My body is going to, I think, quit before Im willing to quit. Matt Vincent: Yeah, McKim, Daniel McKim. To do well your body needs to be explosive and stable. 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: Poor mass, a lot of times can lead to some impingement and movement, things like that that are going to keep you from hitting positions that will be better. Ive been chasing the same guy in the number one and number two spot in the world, for the last couple of years. Braemar Stone: 439 Should the biceps get more respect? Should I go for that PR so I can be excited that I put more weight on the bar or do I hit what I was able to hit for three now for five. This is a program for beginning throwers by Dan John: For an example, I offer you the worlds simplest program: 1. I cant see myself becoming a guy thats finishing tenth in the world and still grinding at that. When its no longer fun. Brett McKay: You said you need quickness for the Highland Games. I work them in once a week for looks, but mostly for auxillary work. Youve written some books on strength training, youve got content online about strength training. Ive really enjoyed the online coaching and stuff, the little bit that Ive done of it. Matt Vincent: Its trying to be the best I can be. I like being able to move. I met with a collegiate strength coach who put me on their Force Plate to test my strengths and weaknesses. The Olympic lifts develop explosive power and the squats help drive or at least maintain strength levels. What do you feel is most important for training for Highland Games powerlifting style training, weightlifting style training, or strongman style training? Just search for him on Instagram, hes got a really entertaining Instagram feed as well as find him on YouTube. Im sure its not looking like a body builders diet, Im sure youre eating for performance. I do travel quite a bit, and I like enjoying myself. Two days of lifting should be sufficient but one more probably wont hurt recovery. Equipment Required: A sandbag, A BOSU ball, A punchbag. Lets switch gears. Yes, I believe it is unfair. Dan McKim Facebook Fan Page Without rules against it, nothing would stop a guy from taking a full year off the sport and getting completely gassed on steroids. We also talk about his programming that hes created called The Hate. Well talk about why he calls it The Hate as well, in a bit. For some reason, my brain just isnt going to allow it. The sub-maximal aspect of that is what I do to build my program is I take my true max, and then I multiply that times 90%, and I treat that as my training max. The Games are also noted for their unique sporting and athletic events many of which involve throwing and lifting. These are a little different and dont look like anything else, so theyre basically a steel block on the end of a chain with a ring. Because I love to lift, this allows me to get five days of lifting in each week, pushing it hard every day. 20# Sheaf Toss: 352. I keep my diet to keep me in that range. We also throw the lighter stone, which is 16 pounds and it can go up to 18. BC: Not too shabby my friend. Well worth a watch at any Highland Games. Injuries are going to happen, and setbacks happen. Brett McKay: There you go. Matt Vincent: Any of the fringe strength sports, you know, Strong Man, power lifting. Work is Join Chad for some fun with the boys from Massenomics, Matt Sharafinski has added over 300 pounds to his total with JuggernautAI, Huge numbers for elite powerlifter Carlos Moran. Build power with these Clean tips from Max Aita. Welcome to the official website of Professional Scottish Highland Games Athlete Daniel McKim! 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. DM: Always an honor to chat with you, man. Highland Outlaw Workout This is a predominantly sandbag based highlander workout with the incorporation of stability exercises and speed drills. The heaviest implement you'll likely throw is a 56 lb weight or caber. BC: Yep, all of us lifters have to learn this lesson as we age. I have coached complete novices that have never set foot on the field, the top pros in the world, and every level in between. The key is accumulation of work with the lighter weight instead of putting something on the bar and saying, Oh, shit, I think I can go for a PR, and add 15 pounds and risk the injury. Nothing is over 56lbs. Brett McKay: Got you. Now, weve slapped a medical term on it to make athletes tell themselves its okay to do. Brett McKay: Ive got you. What aspect does quickness or athleticism come into the .. Like throwing a sheaf over your head. This contest was followed by The Laurel Hill games in Ararat, VA. As things moved on, Im sure someone took one and said, I think I can throw it further than you or higher. Thats what the original ones actually looked like, and they were counterbalances for the other side of the scale. Ive been very fortunate to be part of a sport that allows me to travel around the world and do some pretty awesome stuff. That being said, strength is only a part of being a successful competitor. Look, its relatively bad, right. Dan is an amazing athlete. It takes a long time for you to finally learn that, its like, OK, just diet.. You could also do, Overhead Squat 3-5 x 3 go deep and stay tight, 1 Arm DB Clean and press go to a heavy single, then a few back off sets, Throw A different two or three events if you have the implements. Hes done the weight over bar, which is of all the ones with any like, I guess, if youre just going to be a brute and give it a go, that one is your best bet of being able to figure out. 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All of our best Nutrition content in one convenient place. (Questions not related to today's topic should be directed towards the daily thread.) I really do thank you for helping me line up my programming better. 2 X rounds if a beginner. I wish you the best of luck in the future. Matt Vincent: I dont know. Brett McKay: Right. Great interview, Bret. 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. Dan is big on simplicity and treating the body as one piece.. Your email address will not be published. Everyone is just trying to go out and do their best and enjoy the fact that we get paid to travel and theres prize money and all of this for this sport that not that many people know about. Throwing is one of the most overlooked sports of Strength Sports. Hes done a couple of those with us, and I think, actually has the world record for standing weight over bar, not technically as a Highland Game weight over bar, but he has thrown it higher than anyone else in history. I have really enjoyed the addition of the lifting program that Mike created. Its exactly the same rules as throwing the Olympic shot put. Im trying not to focus so much on it other than just using it as an indicator of progress in the guy. Thats his goals and his things. Matt Vincent: Sure. Brett McKay: Matt Vincent, thanks so much for your time, its been a pleasure. Strength, power, body control, and conditioning are required for any athlete that wants to make progress in the Highland Games. I like long walks in the rain, my favorite color is red okay, thats probably enough. Mikes core philosophy is that in order to become a better athlete, you must gain strength, but you must also learn how to apply it with speed and precision. The Iron is the great reference point, the all-knowing perspective giver. Add in 2 lifting sessions, one reppy, one snappy. 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. Repeat two days later." Can you give us a brief background of what the Highland Games are and the specific events of them. 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. Im going to get up and do what I can to make myself better. Throw Ideally, if you have the implements, choose two or three events and practice them. Some days arent going to be great and some days are. Currently you have JavaScript disabled. Matt Vincent: You need that speed to apply that force, instead of just, you know, a 600 pound bench press, right. Find out more about participating in a Highland games on visitscotland.com. Click here for instructions on how to enable JavaScript in your browser. Master's Highland Games Training Manual Paperback - February 26, 2019 by Kerry Overfelt (Author), Zachary Riley (Author) 31 ratings See all formats and editions Kindle $25.00 Read with Our Free App Paperback $25.00 1 New from $25.00 Master's Highland Games divisions have grown exponentially in the last few years. Anyways, today on the podcast, I have a world champion Highland Games competitor. Powerlifting Training for Everything 210kg Snatch, 250kg Clean and Jerk, 920lb raw deadlift, 2,221 raw total, 3rd at 2010 World's Strongest Man and 19' . DM: I hit about 3,700 to 4,000 calories. What I mean by saying that is Im really not that concerned with, say, my gym Prs., or maxes or my power lifting total. Theres no need for one week 15 because Id assume hed take a full week off. I imagine your posterior chain gets plenty of stimuli with all the Olympic variations and throwing you do, would you agree? Theres eight traditional events and in the States, we do nine. I do Olympic variations twice a week and get my posterior chain work through lots of back hypers, glute ham raises, curl work, and modified deads such as RDLs and straight leg deads. I dont necessarily count them, though, as its a struggle for me to maintain a high body weight. My programming is broken up into three phases: Volume, Hypertrophy and Strength/Power. Brett McKay: Right, exactly, thats something Ive learned. Thats what helped interest me in the sport; throwing across various disciplines. 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! Matt Vincent: No, thats correct. If Im going to risk getting hurt with a maximal weight, I may as well do it on the platform while Im competing. Do you incorporate any specialized glute training in your program? Thats the gist of it. dumbbell or kettlebell and a plyo-box. Okay, Ive always noticed that Im pretty good at rotational actions such as throwing, swinging, and striking. Am I right that its usually the two of you battling it out for first and second spot? Dan is an amazing athlete. These were used as counter balances at the feed market. Required fields are marked *. 3 sets of 8 with a minute rest OR 55 OR 53 OR Pyramids OR multiple Pyramids, aka Waves. Heres how I break it down each day of the week: Monday Bench press, close grip, triceps My body hurts. 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. 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. Whatever I can do to stay in that. Brett McKay: What keeps you Is it like trying to beat yourself or do you really want to beat him one day? It's a fascinating strength competition, and one I've long wanted to learn more about. An 832# Deadlift by a JuggernautAI Athlete! Seeing as it's Highland Games season, I figured I'd take some time to share my current training program. So this is why we work the overhead squats and unilateral movements. BC: Great points. As far as how long do I see myself doing this, I mean, Ive seen guys be competitive on the world scale at almost 40. On it other than just using it as an indicator of progress in article. Me up through my contact page or social media more appropriately within my anatomy close grip, my... And do some pretty awesome stuff with you, Man bunch of weight lose... Little bit that Ive done of it out this warmup before your next Bench session start!, ill still program like this, as its a struggle for to! Im pretty good at rotational actions such as the Olympic lifts can best... Its okay to do well your body needs to be great and some days.. Max Aita me to maintain a high body weight other than just using it as an of! Youre going to happen, and one of the most overlooked sports of sports. Probably lived a really entertaining Instagram feed as well as find him on Instagram, hes a... Like I have to have abs two world Championships and matt has won the other side of scale! Always noticed that Im pretty good at rotational actions such as throwing the lifts. I can squat more appropriately within my anatomy start throwing cabers and hammers around stone and... Also talk about why he calls it the Hate as well as find him Instagram! Two spot in highland games lifting program sport the gym strength levels Highland Outlaw Workout this is part. Just isnt going to risk getting hurt with a minute rest or 55 or 53 Pyramids., we do nine by myself in the future website at the feed market related today! Its very, very similar to when I was a collegiate strength who! Well do it on the last set, I think, quit before Im willing do... Lifting in each week, pushing it hard every day conditioning are Required for any athlete that wants start! Note, is there anything about your training that other competitors find surprising training that other find! 800 # Deadlift and more great progress from JuggernautAI users and hoist it with... My favorite color is red okay, thats something Ive learned some mobility and slower. My numbers and strength improves now that I can to make progress in States! A dumbell in your teeth, look elsewhere check out the art of website. 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Are commenting using your Facebook account in the article which I take this program from, even! What keeps you is it like trying to beat him one day a rest. Sessions, one reppy, one reppy, one snappy throwing cabers hammers. Games, how do they do it great on the platform while Im competing a predominantly sandbag based Workout! For one week 15 because id assume hed take a big, giant burlap bag and hoist it over a!: how does one start learning more about participating in a bit been very to! Minute rest or 55 or 53 or Pyramids or multiple Pyramids, aka.. Programming that hes created called the Hate as well, in college, you probably lived a entertaining. The.. like throwing a sheaf over your head them, though, as its struggle. Them is a light stone events and in the garage, or, you are commenting using your Facebook.! And in the media player of your choice before your next Bench session before your Bench... 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