SHIFT Highland Games beginner prep

SHIFT Speed Coaching

Other

Coach

Dunte Hector

Feel strong and confident at your first Scottish Highland Games using a program from a professional coach who also throws rocks in a kilt!

You noticed right away that a Heavy Athletics competitor has to be strong and has to practice throwing, but you don't know how to get yourself ready for all of that.

Instead of hacking together gym days and trying to learn throws from YouTube videos, choose training specifically designed for a beginner in the Highland Games to learn how to lift, how to throw, and how to stay energetic through a long competition day. Choose training prepared by a professional coach who competes in the sport and has helped multiple new athletes have successful first festivals.

This training program works in 2 phases: a Base phase where you learn how to lift like a power athlete, then a Power phase where you move bigger loads in the gym and learn how to throw the Games implements. If you don't have classic implements, that's okay! I didn't either going into my first Games. You'll learn all the mechanics of traditional Scottish throws using common gym equipment like dumbbells, kettlebells, medicine balls, and tires.

This program lasts 10 weeks: 4 weeks of Base phase, 1 week of throwing technique without any lifting, 4 weeks of Power phase, and 1 week of recovery before you compete.

After you complete this program and throw your first Highland Games, you'll be ready for any professional strength program focused on the powerlifts or powerbuilding. There is no "strong enough" for a thrower or a lifter, so keep working on your strength after you crush Scottish festival athletics for the first time. Then you'll be ready to do it again!

The program is easiest to follow if you have a full commercial gym with all the normal gym toys. At a minimum, you need several pairs of heavy dumbbells, a heavy kettlebell, a no-bounce medicine ball (slam ball or canvas ball), a bar to hang from, a bench to lay on and jump onto, a big tire to flip, and an open space to throw in. It's optional but helpful to also have a few rocks or track & field shots, a sand bag, or access to a Highland Games training group to practice with competition implements.

$50

Get SHIFT Highland Games beginner prep

Get Strong

Strength training that gives you the power, mobility, and confidence to throw far.

Become Powerful

Throwing, jumping, and slamming that makes you more athletic and resilient.

Throw Far!

Technique training that teaches you the basics of each throw.

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s specific to first-time competitors in Highland Games.

Video demonstrations on every drill

Embedded videos for every lift, movement, and throwing drill so you know exactly what to do in training.

Expert coaching that knows adult athletes

Ask questions of a full-time coach who knows Masters athletes in explosive sports.

Mobile-first & easy to use

No more emails or PDF print-outs. You get specific training with video references and a real coach you can ask questions of - all in the app.

Equipment

Required

Dumbbells // Kettlebell // Medicine Ball (slam or canvas) // Pullup Bar // Exercise Bench

Recommended

Tire // Sandbag // Jump Rope // Plyo Box

Sample Week

Week 1 of 10-week program

Sunday

HG beg strength A1 (base)

2-leg hip bridge (FKDTS)

2 x 5 @ 5

Supine leg raise

2 x 5

Supine leg wipers (Catalyst)

2 x 8

Superman

2 x 5

Mountain Climber

2 x 8

Goblet Squat

4 x 6

One-Arm DB Bench Press

4 x 4

Medicine Ball Slam

2 x 10

DB Lateral Step-Up

2 x 5

Tuesday

HG beg strength B1 (base)

SHIFT 1-leg hip bridge with knee hug

2 x 5 @ 2

SHIFT Bridging Leg Swing

2 x 5

Supine flutter kick (Catalyst)

2 x 12

SHIFT Cross-body Mountain Climber

2 x 8 @ 0:03

1DB goblet split squat (YT)

4 x 5

Tall down, knees up pushup (SHIFT)

5, 6, 8, 10

Dead Hang

0:30, 0:40, 0:45, 0:50

2DB Stiff-Leg Deadlift

3 x 5

dead-stop KB swings (YT)

3 x 3

MB UHV throw

3 x 5

1-leg lateral cone hop (FKDTS)

3 x 10

Thursday

HG beg throw tech A (positions)

2-leg hip bridge (FKDTS)

3 x 5

SHIFT Lying Leg Swing

3 x 10

Deep Squat Breathing

0:45, 0:45, 1:00

SHIFT ankle hops 1 (two-foot)

10, 15, 20

SHIFT Box Jump

3 x 3

Medicine Ball Slam

4 x 5 @ 6 lb

Plank

4 x 0:20

Supine leg raise

4 x 6

Coach

More from SHIFT Speed Coaching

Dunte Hector

Highland Games lightweight A class thrower, coach to explosive Masters athletes, and Scottish festival volunteer across the Front Range.

Train Smart, Throw Far

Highland Games are more fun when you're prepared for the long day and heavy implements. 10 weeks is all you need to be ready for a great first day competing Scottish Heavy Athletics. Follow a plan built for your needs as a first-timer!

Get SHIFT Highland Games beginner prep

FAQs

How long will workouts take?

Gym sessions can be done in less than 45 minutes most weeks. Throwing sessions take as long as you want, but about an hour is typical.

What if I don't have throwing equipment?

Your medicine ball and either a tire or sandbag are enough to learn how to throw. Finding a local Scottish Athletics group helps but isn't required.

Will this program be hard?

Yes, definitely. You will learn to push yourself hard in the main strength movements (squat, deadlift, bench press, overhead press, row), you will learn to throw powerfully, and you will have tough cardio intervals. But you do this hard work so you can enjoy your Games day to the fullest!

What if I've never lifted or thrown before?

This program assumes you have NO experience in the gym or at the trig (the wood block in a throwing box). You learn what you need to know by following the program. After your first or second Games, you can choose a different program to match your new goals.

The Proof