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 it.

$40 / 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 6 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

Lower 1

Goblet Squat

2 x 5

Physioball Leg Curl

2 x 8

Plank

2 x 0:30

Pogo Jump

2 x 10

Back Squat

4 x 8

Romanian Deadlift

3 x 10

Goblet Split Squat

3 x 10

Seated Leg Curl

2 x 15

Standing Russian Twist

2 x 10

Couch Stretch (Hip Flexors)

2 x 0:30

Pigeon Stretch

2 x 0:30

Parasympathetic Breathing

1 x 5:00

Monday

Upper 1

Push-Up

2 x 5

TRX Row

2 x 8

Band External Rotations

2 x 10

Straight Arm Band Twist

2 x 8

Bench Press

4 x 8

1-Arm DB Row

4 x 12

DB Shoulder Press

3 x 12

Pull-Up

3 x 10

DB Skull Crushers

2 x 12

Rope Face Pull

2 x 15

DB Lateral Raise

2 x 15

Hanging Lat Stretch

2 x 0:30

Pec Wall Stretch

2 x 0:30

Parasympathetic Breathing

1 x 5:00

Tuesday

Throws 1

Prep

General Full Body Warm Up

1) Lunge Stretch w/ Overhead Reach to Hamstring Reach - x5-10 each side, hold each position for 1 deep breath in and out 2) Front Leg Swings x10-15/Leg 3) Side Leg Swings x10-15/Leg 4) Forward & Backward Standing Knee Circles x10-15/Leg 5) Thread the Needle x10-15/Side *6) Over & Backs x10-15 *7) Around the Worlds x10-15/Side 8) Shoulder Halos x10-15/Side 9) External Rotations OR Band Pull Aparts x10-15 *use whatever works for these - PVC Pipe, Resistance Band, Broom Stick, etc.

Open Stone

Standard weight open stone. All throws should be done with a non-reverse technique to focus on pushing through your power leg and hip through the throw. Try to keep these at a relatively low effort in order to focus on your technique. All Techniques: Toes to Board Front Throws - x3 Braemar Throws - x5 -Then- Glide Technique: A Drill + Kick In Throws - x8 -Get a long reach back with your kick leg, pause in this stretched posisiton then snap your power leg under your hip and finish the throw Full Throws - x5 Modified South African / Full Spin: Wheel Throws - x8 -Stay on the ball of your foot and stay balanced over this leg as you turn into the throw Full Throws - x5 Step Back Technique: 1/2 Step Back - x8 -Start with your power leg back then bring your other leg around to the toe board while staying weighted over your back leg Full Throws - x5

Wednesday

Lower 2

Back Extension

2 x 10

1/4 Pistol Squat w/ Front Heel Tap

2 x 8

Swiss Ball Dead Bug

2 x 5

Skaters

2 x 10

Trap Bar Deadlift

3 x 6

Box Jump

3 x 8

Front Squat

3 x 10

KB swings

3 x 15

DB Lateral Lunge

2 x 10

DB Side Bend

2 x 10

Hip 90/90 Stretch

2 x 0:30

Kneeling Ankle Stretch

2 x 0:30

Parasympathetic Breathing

1 x 5:00

Thursday

Upper 2

DB Z Press

2 x 5

Band Face Pull + Y Press

2 x 8

Weighted Halos

2 x 5

Lying Leg Raise

2 x 5

Push Press

3 x 8

Med Ball Slam

3 x 10

Incline Bench Press

3 x 10

Lying Med Ball Chest Pass

3 x 8

Chest-Supported DB Row

2 x 12

DB Incline Chest Fly

2 x 15

DB Bicep Curls

2 x 15

Prayer Stretch

2 x 0:30

Thread The Needle Stretch

2 x 0:30

Parasympathetic Breathing

1 x 5:00

Friday

Throws 2

Prep

General Full Body Warm Up

1) Lunge Stretch w/ Overhead Reach to Hamstring Reach - x5 each side, hold each position for 1 deep breath in and out 2) Front Leg Swings x10/Leg 3) Side Leg Swings x10/Leg 4) Forward & Backward Standing Knee Circles x10/Leg 5) Thread the Needle x10/Side *6) Over & Backs x10 *7) Around the Worlds x10/Side 8) Shoulder Halos x10/Side 9) External Rotations OR Band Pull Aparts x10 *use whatever works for these - PVC Pipe, Resistance Band, Broom Stick, etc.

Light Hammer

The focus throughout all throws should be keeping your arms long and loose.Try to keep these at a relatively low effort in order to focus on your technique. Wind & Drop - 2x10 Winds -Start SLOW and gradually increase speed across reps. Focus on long loose arms and getting full arm extension overhead. Work hip motion. 1 Wind Throws - x5 -Finish tall with long arms 2 Wind Throws - x8 Both - focus on finishing tall with long arms and chest up. Increase speed each wind.

Saturday

*OPTIONAL* Mobility

Cardio

Foam Rolling

1 x 10:00

KB 1/2 Kneeling Adductor Dips

2 x 10

Hip 90-90s

2 x 5

Cable Thread the Needle to Rotation

2 x 5

WORLD'S GREATEST STRETCH

2 x 3

Parasympathetic Breathing

1 x 5:00

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 B/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 B/Open 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