Aeternum Athletics LLC

Strength & Conditioning
Jacob Nowak

6 sessions per week
Must use App app to view and log training
Team Training

Throws Prescription
Take all the question out of what you need to be doing in your practice sessions. Technical cues, warm ups, drills, and full throws are prescribed for all 9 events.
Strength & Power Training
Weight room programming designed for throwers will help you to develop your general strength and power that is needed to be a successful heavy events athlete.
Special Strength Exercises
You need more than just weight room strength to be a good thrower. The utilization of special strengths exercises will help develop the specific strength in similar positions and movement patterns that you will feel in your throws.
Athletic Development
Although this training group is specifically designed to help you develop as a highland thrower, you will notice your overall athletic ability increase as well.
Longevity Focused Approach
Training should be sustainable and leave you feeling better, not beat you down and leave you with no energy. Highland strong focuses on a balance between doing enough so that you see the increases in your strength & throws, but not so much that you overdo it and get burnt out.
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow.
Programming 6 days per week
Daily strength and throws training designed to help you become the best thrower that you can be.
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
Alternate Exercises
Suggested alternate exercises for if you don't have a certain piece of equipment or if it is a commonly difficult exercise.
Committed Teammates
A group of like minded throwers to help push you to be the best that you can be for the next season.
Delivered through TrainHeroic
Get your programming and easily track your progress all in the app. See what you previously did without having to search for it in previous weeks.
sample week banner image
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Make your next season your best one yet!

If you truly want to throw farther and reach new PRs, a having a solid lifting and practice plan is a must. Start training today and let the results speak for themself in your next games!

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Who is this for?
Highland Strong is designed for athletes who participate in the Scottish Highland Games who want guidance in their throws and strength training in one spot.
Is coach support available?
Yes! You can ask any questions through the TrainHeroic messaging feature, either in the team chat or directly to me.
What can I expect out of an average day of training?
An average training day will last between 60-90 minutes and include a 10 minute warm up and 5 minute cooldown. Depending on the time of year, the focus will be either more on throws training or more strength training throughout the week.
What if I don't have the right equipment for, or can't do an exercise?
No worries! Alternate exercise suggestions will be included in exercise notes in case you don't have a certain piece of equipment or if it is an exercise that can be difficult for some who may not have the strength or knowledge to perform it (e.g. swapping in a leg curl instead of glute-ham raises).
What level of training experience do I need to have for this program?
Intermediate to advanced. You should be confident in performing basic lifts (squat, bench, deadlift, and variations). You should also be comfortable in the basic movement patterns of squat, hip hinge (bend), lunge, press, pull, and carry.
How often is programming updated?
Sets and reps will be updated weekly to help progress the lifts of the current cycle. Every 3-4 weeks, exercises will be changed in order to continue progressing in your strength and fitness as well as to avoid boredom in training.
The Proof
verified-athlete-avatar Michael Hupp

Men's B 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."

verified-athlete-avatar Lee Engeswick

Men's Masters 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."

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Highland Strong
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