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 it.
A1
Goblet Squat
2 x 5
A2
Physioball Leg Curl
2 x 8
A3
Plank
2 x 0:30
A4
Pogo Jump
2 x 10
B
Back Squat
4 x 8
C
Romanian Deadlift
3 x 10
D
Goblet Split Squat
3 x 10
E1
Seated Leg Curl
2 x 15
E2
Standing Russian Twist
2 x 10
F1
Couch Stretch (Hip Flexors)
2 x 0:30
F2
Pigeon Stretch
2 x 0:30
F3
Parasympathetic Breathing
1 x 5:00
A1
Push-Up
2 x 5
A2
TRX Row
2 x 8
A3
Band External Rotations
2 x 10
A4
Straight Arm Band Twist
2 x 8
B1
Bench Press
4 x 8
B2
1-Arm DB Row
4 x 12
C1
DB Shoulder Press
3 x 12
C2
Pull-Up
3 x 10
D1
DB Skull Crushers
2 x 12
D2
Rope Face Pull
2 x 15
D3
DB Lateral Raise
2 x 15
E1
Hanging Lat Stretch
2 x 0:30
E2
Pec Wall Stretch
2 x 0:30
E3
Parasympathetic Breathing
1 x 5:00
Prep
A
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
B
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
A1
Back Extension
2 x 10
A2
1/4 Pistol Squat w/ Front Heel Tap
2 x 8
A3
Swiss Ball Dead Bug
2 x 5
A4
Skaters
2 x 10
B1
Trap Bar Deadlift
3 x 6
B2
Box Jump
3 x 8
C1
Front Squat
3 x 10
C2
KB swings
3 x 15
D1
DB Lateral Lunge
2 x 10
D2
DB Side Bend
2 x 10
E1
Hip 90/90 Stretch
2 x 0:30
E2
Kneeling Ankle Stretch
2 x 0:30
E3
Parasympathetic Breathing
1 x 5:00
A1
DB Z Press
2 x 5
A2
Band Face Pull + Y Press
2 x 8
A3
Weighted Halos
2 x 5
A4
Lying Leg Raise
2 x 5
B1
Push Press
3 x 8
B2
Med Ball Slam
3 x 10
C1
Incline Bench Press
3 x 10
C2
Lying Med Ball Chest Pass
3 x 8
D1
Chest-Supported DB Row
2 x 12
D2
DB Incline Chest Fly
2 x 15
D3
DB Bicep Curls
2 x 15
E1
Prayer Stretch
2 x 0:30
E2
Thread The Needle Stretch
2 x 0:30
E3
Parasympathetic Breathing
1 x 5:00
Prep
A
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
B
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.
A
Cardio
B
Foam Rolling
1 x 10:00
C1
KB 1/2 Kneeling Adductor Dips
2 x 10
C2
Hip 90-90s
2 x 5
C3
Cable Thread the Needle to Rotation
2 x 5
C4
WORLD'S GREATEST STRETCH
2 x 3
D
Parasympathetic Breathing
1 x 5:00
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 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
Highland Strong
Highland Strong
