Highland Strong

Aeternum Athletics LLC

Strength & Conditioning, Track & Field

Coach

Jacob Nowak

Highland 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!

$60 / mo

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Throws Prescription

Take the questions out of what type of throws and how many of each you should be doing during practices. Drills, full throws, and technical cues are provided to help you get the most out of your time in the field.

Strength & Power Training

Weight room programming designed with the specific needs of throwers in mind will help to increase the general strength and power needed to become successful in throwing.

Special Strength Development

You need more than just weight room strength to be a good thrower. The utilization of special strength exercises will help develop the specific strength in similar positions and movement patterns that you will feel in your throws.

Athlete First Approach

To become a good thrower, you first need to become a good athlete. Highland Strong takes this into account with the utilization of sprints, jumps and other exercises that require you to move and manipulate your body in different movement patterns to aid in becoming the best athlete and that you can be.

Longevity Focused

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.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow.

Programming 7 days per week

Daily 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 athletes 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.

Equipment

Required

Barbell // Plates // Squat Rack // Adjustable Bench // Dumbbells // Kettlebells // Medicine Balls // Resistance Bands // Physioball // Highland Games Throwing Implements (Caber Not Required)

Recommended

Conventional Gym // Cable Machine // GHD // Lat Pulldown // Plyo Boxes // TRX Straps // Sled for Pushing & Pulling // Track Facility Or A Field To Perform Sprints // A Hill To Perform Sprints & Jumps // Caber

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

*Optional* Active Recovery

Cardio

Recovery

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

Hip 90-90s

3 x 8

Lying Handcuffs

3 x 10

Adductor Rock Back + Thoracic Rotation

3 x 8

DB Wrist Curl

2 x 10

DB Wrist Extension

2 x 10

Rubber Band Finger Extensions

2 x 15

Parasympathetic Breathing

1 x 5:00

Monday

Strength & Power Lower

Prep

Tissue Prep

Athlete Choice Roll out, stretch, & mobilize any areas that feel like they need it prior to the day's training session.

Spanish Goblet Squat

3 x 5

Band Zercher Good Morning

3 x 10

Plank

3 x 0:30

Hang Power Clean + Power Clean

4 x 4

Hurdle Hops to Box Jump

4 x 4

Box Squat

6, 4, 2, 6, 4, 2

GHD Bent Knee Back Extension

3 x 10

Walking Plate Twists

3 x 10

Parasympathetic Breathing

1 x 5:00

Stretch

1 x 5:00

Tuesday

Throws 1 - Stones & Weights

Prep

Tissue Prep

Athlete Choice Roll out, stretch, & mobilize any areas that feel like they need it prior to the day's training session.

Band Pull-Apart

2 x 10

Band Pass Through

2 x 10

Band Around the World

2 x 10

Cossack Squat + Thoracic Rotation

2 x 5

Frankenstein Walks

2 x 10

A Skips

2 x 10

Broad Jump to 180 Vertical Jump

2 x 4

Open Stone Braemar Throw

5 x 1

Open Stone Throw

8 x 1

HWFD 3/4 Turn Throw

3 x 1

HWFD 1 Turn Throws

5 x 1

HWFD 2 Turn Throw

5 x 1

Wednesday

Strength & Power Upper

Prep

Tissue Prep

Athlete Choice Roll out, stretch, & mobilize any areas that feel like they need it prior to the day's training session.

Push Ups

3 x 5

Band Y Raise

3 x 10

Waiter's Walk

3 x 60

Behind The Neck Push Jerk

4 x 4

Med Ball Chest Pass To Floor

4 x 8

Low Pin Bench Press

6, 4, 2, 6, 4, 2

Band Face Pull

6 x 10

1 Arm DB Pendlay Row

3 x 8

Low Incline DB Fly

3 x 10

Biceps

Triceps

Rear Delts/Upper Back

Parasympathetic Breathing

1 x 5:00

Stretch

1 x 5:00

Thursday

Throws 2 - Hammers

Prep

Tissue Prep

Athlete Choice Roll out, stretch, & mobilize any areas that feel like they need it prior to the day's training session.

Band Pull-Apart

2 x 10

Band Pass Through

2 x 10

Band Around the World

2 x 10

Cossack Squat + Thoracic Rotation

2 x 5

Frankenstein Walks

2 x 10

A Skips

2 x 10

Broad Jump to 180 Vertical Jump

2 x 4

Light Hammer Wind & Drop

2 x 10

Light Hammer 1 Wind Throw

3 x 1

Light Hammer 2 Wind Throws

3 x 1

Light Hammer 3 Wind Throws

8 x 1

Friday

Dynamic Full Body

Prep

Tissue Prep

Athlete Choice Roll out, stretch, & mobilize any areas that feel like they need it prior to the day's training session.

Banded Hip Flexor Pull

3 x 10

Back Extension With Rotation

3 x 10

Snatch Balance + Overhead Squat

3 x 6

Hang Snatch High Pull + Hang Power Snatch

3 x 5

Single Leg Broad Jump - Land On 2

3 x 6

Pin Front Rack Barbell Split Squat

6, 4, 2, 6, 4, 2

DB Pennsylvania Press

3 x 8

Jackknife Pull Up

3 x 10

Decline Sit Up W/ Plate Overhead

3 x 8

Parasympathetic Breathing

1 x 5:00

Stretch

1 x 5:00

Saturday

Throws 3 - Height Events

Prep

Tissue Prep

Athlete Choice Roll out, stretch, & mobilize any areas that feel like they need it prior to the day's training session.

Band Pull-Apart

2 x 10

Band Pass Through

2 x 10

Band Around the World

2 x 10

Cossack Squat + Thoracic Rotation

2 x 5

Frankenstein Walks

2 x 10

A Skips

2 x 10

Broad Jump to 180 Vertical Jump

2 x 4

Sheaf Bottoms Up Drill

3 x 1

Sheaf Full Throws

9 x 1

WOB In & Out Swings

2 x 10

WOB Water Bottle Drill

6 x 1

Med Ball Vertical Scoop Toss

4 x 3

Coach

More from Aeternum Athletics LLC

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.

Make next season your best one yet!

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!

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FAQs

Who is this for?

Highland Strong is designed for athletes who participate in the track & field throwing events and Scottish Highland Games throwers who want a thrower specific strength training plan.

Is coach support available?

Yes! You can ask any questions through the TrainHeroic messaging feature, either through the team chat or private message.

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.

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's an exercise that can be difficult for some who may not have the strength or experience to perform it (e.g. doing a leg curl in place of a glute-ham raise).

What level of training experience do I need to have for this program?

Intermediate to advanced. You should be comfortable performing power & Olympic lifts, the basic movement patterns, jumps/sprints, and highland throwing events.

How often is programming updated?

Programming for sets and reps will be updated weekly to help progress the lifts of the current cycle. Exercise selection and program focus will change slightly every 4-8 weeks in order to continue progressing the plan and avoid boredom in training.

The Proof

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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