Highland Strong
Aeternum Athletics LLC
Strength & Conditioning, Track & FieldHighland Strong is designed for the Scottish Highland Games athlete that wants to take their performance to the next level. It includes comprehensive programming for throws, strength and conditioning, and athletic development training to build the technique, strength, and athleticism needed to become a successful heavy events athlete. As the year progresses, programming evolves to fit the season that you're in with some phases of the training year having more focus on lifting and other phases having more emphasis on throws and athletic development.
To get the most out of programming, athletes should be comfortable and confident in their ability to perform the following: Powerlifts (squat, bench press, deadlift, shoulder press & variations) // Highland Throws and their techniques // Basic movement patterns of squat, hip hinge (bending in the waist), lunge, press, pull, and carry // Jumps and sprints // Olympic lifts (clean, jerk, snatch & variations) - recommended but not necessary
All athletes signed up for training will receive access to a technical video analysis of 1 throw OR exercise per week. I will reach out to you after you sign up for training to get you set up on the app I use for these video reviews!
A
Cardio
Recovery
B
Foam Rolling
Spend 10-15 minutes rolling anything that feels stiff or tight Common problem areas: -Bottom Of Feet (use a lacrosse ball) -Calves/Achilles -Hamstrings -Glutes -Adductors -Hip Flexors -IT Band -Lats -Mid/Upper Back -Triceps -Pecs Optionally use a Lacrosse ball to reach harder to hit areas such as between the shoulder blades, glutes, triceps, and pecs You can also set up a barbell in a squat rack and use the end as a roller to target triceps, lats, and pecs
C1
Hip 90-90s
3 x 5
C2
Lying Handcuffs
3 x 5
C3
Adductor Rock Back + Thoracic Rotation
3 x 5
D
Parasympathetic Breathing
1 x 5:00
Prep
A
Tissue Prep
Athlete Choice Roll out, stretch, & mobilize any areas that feel like they need it prior to the day's training session.
B1
Adductor Rock Back + Thoracic Rotation
3 x 3
B2
Physioball Leg Curl
3 x 10
B3
DB Box Jump
3 x 5
C
Power Snatch w/ Pause At The Knee
3 x 3
D
1 Block Power Clean
2, 2, 2, 4
E
Front Squat
5 x 5
F
Snatch Grip Romanian Deadlift
4 x 6
G1
Smith Machine Calf Raise
2 x 10
G2
DB Side Bend
2 x 8
H1
Parasympathetic Breathing
1 x 5:00
H2
Stretch
1 x 5:00
Prep
A
Tissue Prep
Athlete Choice Roll out, stretch, & mobilize any areas that feel like they need it prior to the day's training session.
B1
Band Face Pull + Y Press
3 x 10
B2
1/2 Kneeling Wall T-Spine Airplane + Windmill
3 x 5
B3
Lying Med Ball Chest Pass
3 x 5
C
Power Jerk w/ Pause In Dip
2, 2, 2, 4
D1
Low-Incline Bench Press
5 x 5
D2
Band Pull-Apart
5 x 10
E1
Deficit Pendlay Row
4 x 6
E2
1 Arm DB Bench Press
10, 10, 10, MAX
F1
Lying Leg Raise On Bench
2 x 8
F2
Seated DB Lateral Raise
G1
Biceps
G2
Triceps
H1
Parasympathetic Breathing
1 x 5:00
H2
Stretch
1 x 5:00
Prep
A
Tissue Prep
Athlete Choice Roll out, stretch, & mobilize any areas that feel like they need it prior to the day's training session.
B1
Band Pull-Apart
2 x 10
B2
Band Pass Through
2 x 10
B3
Band Around the World
2 x 10
B4
Cossack Squat + Thoracic Rotation
2 x 5
B5
Frankenstein Walks
2 x 10
B6
A Skips
2 x 10
B7
Broad Jump to 180 Vertical Jump
2 x 4
C
Open Stone Braemar Throw
4 x 1
D
Open Stone Throw
8 x 1
E
LWFD 3/4 Turn Throw
4 x 1
F
LWFD 1 Turn
6 x 1
G
LWFD 2 Turn
6 x 1
Prep
A
Sprint & Plyo Warm up
x10-20m Each -Heel to Toe Walking -A Skip -B Skip -Single Switches - 3 hops between switches -Triple Switches - 3 hops between switches -Short Straight Leg Bounds -Straight Leg Bounds -Bounds
B1
Deep Squat Jump
3 x 10
B2
Alternating Low/High Pogo Jumps
3 x 10
C
Hill Sprints
6 x 10
D
Triple Broad Jump
4 x 1
E
Tempo Sprints
6 x 50
Prep
A
Tissue Prep
Athlete Choice Roll out, stretch, & mobilize any areas that feel like they need it prior to the day's training session.
B1
Hip Airplane
3 x 3
B2
Back Extension
3 x 10
B3
Depth Drop
3 x 3
C1
Hang Snatch High Pull + Hang Power Snatch
5 x 5
C2
Hurdle Hops to Box Jump
5 x 4
D1
Power Clean + Clean + Front Squat
3 x 5
D2
DB Squat Jump
3 x 5
E
Barbell Reverse Lunge
3 x 6
F1
2 In 1 Out Physioball Leg Curl
2 x 8
F2
Standing KB Hip to Halo
2 x 6
G1
Parasympathetic Breathing
1 x 5:00
G2
Stretch
1 x 5:00
H
Prep
A
Tissue Prep
Athlete Choice Roll out, stretch, & mobilize any areas that feel like they need it prior to the day's training session.
B1
Band YTW
3 x 5
B2
KB Halo
3 x 5
B3
Depth Drop Push Up
3 x 5
C1
Landmine Row to Press
4 x 5
C2
Med Ball Slam + Chest Pass to Floor
4 x 10
D1
Seated Military Press
10, 8, 6, 10
D2
Band Face Pull
4 x 12
E1
Incline DB Fly
3 x 10
E2
Jackknife Pull Up
3 x 10
F1
Kneeling Cable Crunch
2 x 12
F2
Seated DB Reverse Fly
G1
Biceps
G2
Triceps
H1
Parasympathetic Breathing
1 x 5:00
H2
Stretch
1 x 5:00
Prep
A
Tissue Prep
Athlete Choice Roll out, stretch, & mobilize any areas that feel like they need it prior to the day's training session.
B1
Band Pull-Apart
2 x 10
B2
Band Pass Through
2 x 10
B3
Band Around the World
2 x 10
B4
Cossack Squat + Thoracic Rotation
2 x 3
B5
Frankenstein Walks
2 x 10
B6
A Skips
2 x 10
B7
Broad Jump to 180 Vertical Jump
2 x 4
C
Heavy Hammer 1 Wind Throw
3 x 1
D
Heavy Hammer 2 Wind Throws
4 x 1
E
Heavy Hammer Full Throws
5 x 1
F
Sheaf Bottoms Up Drill
3 x 1
G
Sheaf Full Throws
6 x 1
Prep
A
Sprint & Plyo Warm up
x10-20m Each -Heel to Toe Walking -A Skip -B Skip -Single Switches - 3 hops between switches -Triple Switches - 3 hops between switches -Short Straight Leg Bounds -Straight Leg Bounds -Bounds
B1
Lateral Skater Jumps
3 x 10
B2
Lateral Pogo Hops
3 x 10
C
Sprint
4 x 30
D
Power Skip
4 x 10
E
Rower
3 x 500
Jacob Nowak
I'm a certified strength coach with 10 years of coaching experience working with a variety of athletes and general population clients. Over the last 6 years I've been coaching athletes competing in strongman, highland games, and shot put & discus. I compete in highland games as well as occasionally competing in strongman and open track & field meets.
If you truly want to throw farther and hit PRs, having a solid lifting and practice plan is a must. Start training today and let the results speak for themself in your next games!
Start My 7-Day Free Trial
Michael Hupp
Men's Open Class Athlete
Verified Athlete"Jacob's training program has helped me to develop speed and power that has enhanced my Highland Games performance and even helped me prepare for a successful Scottish stone lifting tour."
Lee Engeswick
Men's Masters Class Athlete
Verified Athlete"I've worked with Coach Jacob for my strength and Highland Games training for several years. He offers specific and actionable feed back to help improve my lifts and throws."
Ben Hurlbutt
Men's Masters Class Athlete
Verified Athlete"Jacob has been a beacon of skill and direction ever since I started throwing in 2018. His technical knowledge of body mechanics and exceptional ability with strength coaching has provided me with everything I needed to go from "Ooh that looks fun" to "Heck yeah, another PR!""
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Highland Strong
Highland Strong
Highland Strong
